April 17, 2024
Canned Tomato

The Nutritional Benefits of Canned Tomatoes

Tomatoes at Their Peak

Canned tomatoes provide peak tomato nutrition throughout the year because they are canned at the height of ripeness. During harvesting and processing, tomatoes are picked at the peak of freshness and canned within hours. This locks in nutrients and flavor that fresh tomatoes outside of season can lack. Canned tomatoes are a nutritious addition to meals all year long.

Nutrient Powerhouse

Tomatoes are packed with an array of nutrients that support health. A single half cup of canned tomatoes contains around 30 calories and is an excellent source of vitamin C providing over 20% of the Daily Value. Vitamin C is a powerful antioxidant that supports immune function and collagen production. Canned tomatoes also contain the antioxidant lycopene. Research has linked higher intakes of lycopene with reduced risk of certain cancers like prostate cancer. One-half cup of canned tomatoes provides around 30% of the Daily Value for potassium. Potassium is important for blood pressure control and heart health. Tomatoes also contain smaller amounts of B vitamins, vitamin K, magnesium, fiber and other antioxidants. The nutritional value of canned tomatoes is on par with fresh tomatoes.

Versatile Ingredient

The versatility of Canned Tomato allows them to be used in countless meals from breakfast to dinner. Canned diced or crushed tomatoes can be added to scrambled eggs, omelets or baked into breakfast casseroles. In lunches, canned tomatoes work well in sandwiches, soups, pasta salads and more. For quick weeknight dinners, canned tomatoes are ideal for homemade pasta sauces cooked up in under 30 minutes. They also work well in meatloaf, chili, stews and other one-pot meals. Using canned tomatoes means dinner is always just an ingredient or two away.

Tomato Sauces

Canned tomato sauces like pasta sauce or enchilada sauce add flavor and nutrition to recipes with less effort than making sauce from scratch. When selecting canned tomato sauces, choose varieties without added sugar or unhealthy fats. It’s best to select sauces with 2 grams of sugar or less per 1/2 cup serving. Also check the ingredient list for whole tomatoes as the first ingredient rather than tomato paste or puree which contain less nutritional value gram for gram. Homemade sauces using canned diced or crushed tomatoes as the base are also a healthier option than store bought.

Quick and Convenient Cooking

The convenience of Canned Tomato is unbeatable for busy weeknights. No chopping or coring is needed. They are shelf-stable so no rushing is needed to use tomatoes before they spoil. Canned tomatoes can be added straight from the can to recipes. For pastas, soups and more, crushed tomatoes or diced tomatoes with juice provide a flavor infusion with liquid to coat foods. Diced tomatoes with green chilies or fire roasted varieties add extra flavor dimension and nutrition. No-salt-added and no-sugar-added varieties allow for more control over sodium and sugar levels in recipes. When time is limited, canned tomatoes are a real culinary timesaver.

Nutritious Sides

Canned diced tomatoes make an easy, bright side dish that pairs well with any meal. Toss them with a simple vinaigrette, fresh herbs and a sprinkle of feta for a tomato salad perfect for weeknights. Drained canned tomatoes can also top pizza, bruschetta or garlic bread for extra nutrition. Pureed canned tomatoes make a smooth, low-fat topping for whole grain toast or crackers. Small changes like adding canned diced tomatoes to rice or grain pilafs boost the vegetable content of the side without much extra work. Canned tomatoes are always a nutritious and colorful way to round out meals.

Garden Fresh Flavor Year-Round

Harvesting and canning tomatoes at their peak captures maximum flavor to be enjoyed throughout the year. Whether using them for quick cooking or adding to salads and sides, canned tomatoes make it easy to get more fruits and vegetables on the table regularly. Their nutritional value is comparable to fresh tomatoes and their versatility allows endless uses in breakfast, lunch and dinner recipes. Stocking up on a variety of canned tomatoes means garden fresh tomatoes are always an option, even when fresh ones are not in season locally.

1. Source: Coherent Market Insights, Public sources, Desk research
2. We have leveraged AI tools to mine information and compile it