Are Canned Tomatoes Healthy? Exploring the Pros, Cons, and Nutritional Benefits

Introduction

Canned tomatoes are a pantry staple for many home cooks, offering convenience and affordability. But when it comes to nutrition, are canned tomatoes really as healthy as their fresh or frozen counterparts? In this article, we’ll explore the nutritional benefits and potential risks associated with eating canned tomatoes, compare them to other forms of tomatoes, and discuss how processing can affect their nutritional value.

Analyzing the Nutritional Benefits of Canned Tomatoes

Canned tomatoes are a great source of key nutrients, including vitamin C, potassium, folate, and lycopene. One cup (240 grams) of canned tomatoes contains (1):

• Calories: 42
• Carbs: 10 grams
• Fiber: 3 grams
• Vitamin A: 18% of the Daily Value (DV)
• Vitamin C: 21% of the DV
• Potassium: 11% of the DV
• Folate: 6% of the DV
• Lycopene: 16–20 milligrams

Lycopene is an antioxidant that gives tomatoes their red color and may offer health benefits, such as reducing the risk of heart disease, cancer, and stroke (2).

Eating canned tomatoes may also help you meet your daily fiber needs. Fiber is important for maintaining regular bowel movements, promoting fullness, and helping reduce cholesterol levels (3).

Investigating the Healthiest Types of Canned Tomatoes

When shopping for canned tomatoes, there are several types to choose from. Here’s a look at some of the most popular varieties and how they compare in terms of nutrition.

Organic vs Conventional

Organic canned tomatoes are produced without synthetic pesticides or fertilizers. While organic foods tend to be more expensive than conventional options, some research suggests that certain organic crops may contain higher levels of certain antioxidants than conventional varieties (4).

Low-Sodium vs Regular

If you’re watching your salt intake, opt for low-sodium canned tomatoes. They typically contain no more than 140 milligrams of sodium per serving, compared to around 400–500 milligrams in regular canned tomatoes (5).

Whole vs Diced

Whole canned tomatoes are simply peeled and put into cans with tomato juice, while diced tomatoes are chopped into small pieces. Both varieties are nutritious, but whole tomatoes tend to be slightly higher in fiber and lower in sodium than diced tomatoes (6).

Examining the Pros and Cons of Eating Canned Tomatoes

Like any food, there are both pros and cons to eating canned tomatoes. Here’s a look at some of the main ones.

Pros

• Convenient and easy to use
• Affordable
• Nutritious and rich in antioxidants
• Great source of fiber

Cons

• May contain high levels of sodium
• Can be high in added sugars
• May contain potentially harmful chemicals, such as bisphenol A (BPA)

Comparing the Nutrient Profiles of Fresh and Canned Tomatoes

Let’s take a closer look at how the nutrient profiles of fresh and canned tomatoes compare.

Vitamin and Mineral Content

Fresh and canned tomatoes both provide key vitamins and minerals. However, canned tomatoes tend to be higher in certain micronutrients, such as vitamin C, potassium, and folate (7).

Fiber Content

Fresh tomatoes are generally higher in fiber than canned tomatoes. For example, one cup (180 grams) of raw tomatoes contains 1.5 grams of fiber, while one cup (240 grams) of canned tomatoes contains 3 grams (8, 9).

Exploring How Processing Affects the Nutritional Value of Canned Tomatoes

Canned tomatoes go through a process called canning, which involves heating and sealing the tomatoes in airtight containers. This process helps preserve their flavor and extend their shelf life. But how does it affect their nutritional value?

Canning Process

During the canning process, the tomatoes are heated to a temperature of at least 240°F (116°C). This heat helps kill bacteria and other microorganisms that could cause spoilage. It also helps break down cell walls, making the tomatoes softer and easier to eat (10).

Potential Loss of Nutrients

The heat used during canning may also destroy some of the vitamins and minerals found in tomatoes, such as vitamin C, thiamine, and riboflavin (11).

Uncovering the Potential Risks of Eating Canned Tomatoes

In addition to potential nutrient losses, there are two potential risks associated with eating canned tomatoes.

Bisphenol A (BPA)

BPA is a chemical found in some plastic products, including the lining of cans. Studies suggest that BPA may have hormone-disrupting properties, though its long-term effects on humans remain unclear (12).

High Sodium Levels

Regular canned tomatoes contain high amounts of sodium, which can increase blood pressure and raise your risk of heart disease. Low-sodium varieties are available and typically contain less than 140 milligrams per serving (13).

Conclusion

Canned tomatoes are a convenient and affordable way to add flavor and nutrition to meals. They are a good source of key vitamins and minerals, including vitamin C, potassium, folate, and lycopene. However, they may also contain potentially harmful chemicals, such as BPA, and high levels of sodium. When shopping for canned tomatoes, opt for organic, low-sodium, and whole varieties to maximize their nutritional benefits.

Overall, canned tomatoes can be part of a healthy diet. Just be sure to opt for the healthiest varieties and watch your portion sizes to ensure you’re getting the most nutritional bang for your buck.