Tomato juice is a flavorful, low-calorie drink that is a good addition to a healthy diet. It is available in several variations, with or without salt, in large bottles or single servings. All types are rich in vitamins, minerals and other natural nutrients. Most commercial tomato juice is reconstituted from concentrated juice by addition of water, so there is some variation in the thickness of the final product. Tomato juice is a good substitute for fresh vegetables when these are not convenient or available because one 8-oz. serving of tomato juice is the equivalent of a full serving of vegetables.
Carbohydrate and Protein
The main source of calories in tomato juice is from carbohydrates, mostly in the form of sugar, with a small contribution from fiber. One 8-oz. glass of tomato juice has 40 to 50 calories, depending on the manufacturer. Tomato juice also contains a small amount of natural protein, about 2g per serving, and it is naturally fat-free.
Vitamins
Tomato juice is a rich source of vitamins. A single serving contains 170 percent of the minimum daily requirement of vitamin C, an important antioxidant. It also provides about 15 percent of the requirement of vitamin A. The juice has small amounts of vitamins B1, B2 and niacin and also of vitamin K.
Minerals
Tomato juice is a good source of several minerals, including iron, copper, magnesium, and potassium. Minerals are important for many bodily functions. For example, potassium helps maintain fluid balance and magnesium is important for healthy bones and strong muscles. Iron is crucial for making hemoglobin, a substance in red blood cells that carries oxygen.
Lycopene
Lycopene is a natural compound found in tomato juice that is responsible for its red color. Tomatoes are the richest source of lycopene among fruits and vegetables. Lycopene may enhance the body's defenses and protect enzymes, DNA and cellular fats from damage, according to the American Cancer Society.
Health Benefits
Drinking tomato juice may help the body's defenses in several ways. The American Cancer Society indicates that a diet rich in tomatoes or tomato juice may lower the risk of cancer, especially prostate, lung and stomach cancer. It may also help lower blood levels of low-density lipoprotein or "bad" cholesterol. Drinking tomato juice may also strengthen the immune system and help lower the risk of eye problems, such as cataracts.
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