When the tomato is cooked, the lycopene becomes even more bioavailable, meaning the body absorbs it up to 30% better than from raw tomato. This is according to University of Illinois research from 2021, which measured how well the body absorbs lycopene from different forms of tomato.
And that's why tomato soup is much more than just an ordinary warm dish. It is one of the easiest ways to do something good for your health—without expensive supplements and without complications.
Tomato Soup as a Nutrient Bomb: Numbers That Will Surprise You
A single medium-sized tomato, weighing about 182 grams (the kind they analyzed), contains approximately:
- 33 calories,
- 7 g carbohydrates,
- 2 g fiber,
- 1.6 g protein,
- 0.4 g fat,
- 28% of daily value for vitamin C,
- 12% for vitamin K,
- 8% for vitamin A,
- 9% for potassium.
This means that the tomato is almost like a vitamin tablet, except it's natural, tasty, and a diligent partner for your immune system.
All these substances work for our body like a team, cleaning, repairing, building, and protecting. Vitamin C is the master, protecting cells from damage. Potassium is the plumber, helping to regulate the body's fluids and blood pressure. Vitamin A and carotenoids are the caretakers of the lights, taking care of our eyes and skin...
Studies from 2022, published in the Journal of Nutrition, show that people who consume enough carotenoids (these are natural plant color substances) reduce their risk for chronic diseases by an average of 18 to 25%. Tomato makes a big contribution to this, as it provides nearly 80% of the recommended lycopene intake.
Tomato Soup as a Powerful Antioxidant Shield
Why is the red color more important than you think?
Antioxidants are substances that trap harmful molecules called free radicals. If we put it in a childlike way, free radicals are like little naughty elves that bounce around your body and cause damage. Antioxidants are like kind firefighters who put out the fire before it spreads.
Studies from 2020 showed that people who eat more antioxidant-rich foods, including tomatoes, reduce their risk for developing cancer, diabetes, and cardiovascular diseases. One of the largest studies, involving more than 45,000 participants, confirmed that those with the highest lycopene intake had up to a 28% lower risk of prostate cancer.
The lycopene and flavonoids found in tomato soup act as a mix of protective shields, slowing cell aging, reducing inflammation, and protecting our organs.
In folk medicine, soup has long been seen as good for the blood and heart, and today we know why: because it lowers oxidative stress, which is associated with aging, diseases, and fatigue.
Natural Cancer Protection: How Lycopene Works
The strongest color in nature, working in your favor, is red. In the scientific world, this is why lycopene is considered one of the most powerful plant defense mechanisms. Research from 2021 and 2023 confirms its remarkable effect on lowering the risk of prostate, breast, lung, and gastrointestinal cancers.
When tomato is cooked, lycopene transforms into a soft, body-friendly form. This process is called bioavailability and means the amount the body can actually absorb and use.
A study at the University of Toronto found that regular consumption of tomato soup four times a week can lower markers of inflammation in the body by 12 to 18%, meaning the body is better protected from cancerous changes.
Tomato Soup for More Beautiful Skin and Better Vision
Why is skin protected not just by cream, but also by what you eat?
When we look at dermatologic research data from 2020, we see that people who consume enough lycopene and beta-carotene tolerate sunlight better, as their skin burns less quickly. Beta-carotene is a natural pigment that the body converts to vitamin A, which is the vitamin for eyes, skin, and cell growth.
In a study where participants used tomato products for 10 weeks, their skin was 33% more protected against UV rays than those in the control group.
Eyes benefit as well. Oxidative stress, which describes excessive wear and tear on cells, can cause age-related macular degeneration—a condition where vision gradually worsens. In 2024, the European Ophthalmological Institute confirmed that foods rich in carotenoids can reduce this risk by up to 26%.
That is why tomato soup is not just food, but also natural cosmetics and a vitamin for the eyes.
How Tomato Builds Stronger Bones
Folk medicine knew this over a century ago—but now we finally have the explanation.
Osteoporosis affects more than 200 million people worldwide, mostly post-menopausal women. In 2022, a Canadian study proved that women who lack lycopene experience faster bone density loss. Lycopene helps regulate the function of the cells that build up and break down bone tissue. When it's lacking, breakdown prevails and bones become brittle.
In women who used tomato products daily, researchers observed 7 to 11% less deterioration in bone density compared to those who did not consume lycopene.
Tomato soup is thus a simple way to supply your body with building material for strong bones.
Tomato as the Guardian of the Heart
How a single bowl of soup helps keep your arteries clean...
In 2025, cardiologists at the University of Helsinki published a comprehensive study involving over 9,000 people. The results were clear: those with the highest lycopene intake had 34% fewer cardiovascular complications.
This is because lycopene and vitamin C together:
- prevent oxidation of LDL (bad) cholesterol,
- improve the function of HDL (good) cholesterol,
- reduce inflammation in blood vessels,
- help lower blood pressure.
In 2023, an additional study showed that 250 ml of tomato soup per day for three weeks can reduce LDL cholesterol by 6 to 10%.
Folk wisdom says: let food be your medicine.
With tomato, this is more true than ever.
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