Top 11 Benefits of Eating Raw Tomatoes and Onions

Benefits of Eating Raw Tomatoes and Onions

You don’t actually need to cook tomatoes or onions in order to enjoy their health benefits. Eating raw tomatoes and onions offers numerous health benefits because of their nutritional properties and various bioactive compounds. Tomatoes are a good source of essential nutrients like vitamins C and K, potassium, and folate. They are also low in calories, making them a nutritious addition to your diet. On the other hand, Onions are packed with antioxidants, including quercetin and sulfur compounds, which help combat oxidative stress and inflammation in the body.

In today’s article, we will discuss the eleven health benefits of eating raw tomatoes and onions, but before then, let’s check their nutritional content below.

Nutritional content of raw tomatoes and onions

Below are the nutrients you can get in a small (100-gram) raw tomato.

Raw Tomatoes (per 100 grams):

  • Vitamin C: 14% of the Daily Value (DV)
  • Vitamin K: 7% of the DV
  • Vitamin A: 10% of the DV
  • Potassium: 5% of the DV
  • Folate (Vitamin B9): 3% of the DV
  • Lycopene: Approximately 2573 micrograms
  • Calories: 18
  • Water content: About 95%
  • Carbohydrates: 3.9 grams
  • Sugars: 2.6 grams
  • Dietary Fiber: 1.2 grams
  • Protein: 0.9 grams
  • Fat: 0.2 grams

Below are the nutrients you can get in a small (100-gram) raw onion.

Raw Onions (per 100 grams):

  • Vitamin C: 10% of the Daily Value (DV)
  • Vitamin B6: 5% of the DV
  • Folate (Vitamin B9): 5% of the DV
  • Potassium: 4% of the DV
  • Manganese: 5% of the DV
  • Calories: 40
  • Water content: About 89%
  • Carbohydrates: 9.3 grams
  • Sugars: 4.2 grams
  • Dietary Fiber: 1.7 grams
  • Protein: 1.1 grams
  • Fat: 0.1 grams

11 Benefits of Eating Raw Tomatoes and Onions

Eating raw tomatoes and onions can offer numerous health benefits, including:

Supports heart health

Both tomatoes and onions have been associated with improved heart health. Tomatoes contain lycopene, which has been linked to a reduced risk of heart disease. Onions contain quercetin, which may help lower blood pressure and reduce cholesterol levels, contributing to a healthier cardiovascular system.

Helps with cancer prevention

Studies suggest that the antioxidants in tomatoes, especially lycopene, and compounds in onions, like quercetin, may help reduce the risk of various types of cancer, including prostate, stomach, and colorectal cancers.

Rich in antioxidant protection

Benefits of Eating Raw Tomatoes and Onions

Tomatoes and onions are rich in antioxidants that combat oxidative stress and reduce inflammation in the body. These properties help protect cells from damage and may lower the risk of chronic diseases.

Good source of anti-Inflammatory effects

The anti-inflammatory compounds in onions may help alleviate symptoms of inflammatory conditions like arthritis and reduce the risk of chronic inflammatory diseases.

Supports blood sugar management

Onions contain sulfur compounds that may help regulate blood sugar levels. Consuming onions can potentially improve insulin sensitivity and reduce the risk of diabetes-related complications.

Promotes bone health

Both vegetables contain minerals like calcium and vitamin K, which are essential for bone health. A diet rich in these nutrients may contribute to stronger bones and a reduced risk of osteoporosis.

Supports digestive health

The dietary fiber in both tomatoes and onions supports a healthy digestive system. Fiber aids in regular bowel movements, reduces the risk of constipation, and promotes a healthy gut microbiome.

Promotes skin health

The vitamins and antioxidants in tomatoes and onions help protect the skin from UV damage, promote collagen production, and may contribute to a healthier complexion.

Enhances immune system support

The vitamin C content in tomatoes and onions boosts the immune system, helping the body defend against infections and illnesses.

Supports weight management

Both vegetables are low in calories and rich in fiber, which can aid in weight management by promoting feelings of fullness and reducing overall calorie intake.

Supports eyesight

Vitamin A, which is present in tomatoes and onions, is vital for improving your vision. Furthermore, these veggies aid in the prevention of night blindness. It is good advice to consume a lot of onions and tomatoes.

Frequent Asked Questions

Is it advisable to eat raw tomatoes?

Yes, it’s perfectly fine and healthy to eat raw tomatoes. They are nutritious and can be enjoyed in salads, sandwiches, or as a snack.

Can you eat onions with tomatoes?

Absolutely, you can eat onions with tomatoes. They complement each other in various dishes and salads, offering a delicious flavor combination.

Can we eat tomato and onion at night?

Yes, you can eat tomato and onion at night. They are generally light and nutritious, making them suitable for evening meals. However, avoid heavy or spicy preparations close to bedtime to ensure a good night’s sleep.

Who should avoid raw onion and raw tomatoes?

Some individuals may experience digestive discomfort or heartburn after consuming raw onions and tomatoes. People with sensitive stomachs or certain medical conditions, like acid reflux, should consume them in moderation or opt for cooked versions.

Can onion increase sperm?

There’s no conclusive scientific evidence to suggest that onions directly increase sperm count or fertility. Sperm health is influenced by various factors, including overall diet and lifestyle. A balanced diet that includes nutritious foods like onions can contribute to overall health, which may indirectly benefit sperm health.


Raw tomatoes and onions are packed with nutrients, but that doesn’t mean cooked ones are bad. Cooking can reduce some of their benefits, like sulfur and antioxidants. So, try to eat them raw when you can, unless your recipe calls for them cooked.


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