What are sun-dried tomatoes?
Sun-dried tomatoes are tomatoes that have been dehydrated in the sun or in a food dehydrator. The dehydration process removes moisture from the tomatoes, concentrating the flavors and turning them into chewy, intensely flavored bites. Sun-dried tomatoes are typically packed in oil and seasoned with herbs, garlic, and spices. They can be eaten as a snack, added to salads, used to make sauces, or incorporated into a variety of dishes.
Nutritional profile
Sun-dried tomatoes are nutritionally dense, meaning they provide a substantial amount of nutrients for their small size. Here is an overview of the nutrition found in a 1-ounce serving of oil-packed sun-dried tomatoes (about 5-6 pieces):
| Calories | 83 |
|---|---|
| Fat | 5.5g |
| Carbohydrates | 5g |
| Fiber | 2g |
| Protein | 1g |
| Vitamin A | 22% DV |
| Vitamin C | 9% DV |
| Vitamin K | 8% DV |
| Potassium | 230mg |
| Lycophene | 5mg |
As you can see, sun-dried tomatoes provide vitamins A, C, and K. They also contain the antioxidant lycopene, which is linked to heart health and cancer prevention. The fiber and potassium are other valuable nutrients.
Benefits
Here are some of the key benefits associated with eating sun-dried tomatoes:
Rich in antioxidants
In addition to lycopene, sun-dried tomatoes contain other antioxidants like flavonoids and phenolic acids. These compounds help neutralize free radicals and reduce oxidative stress in the body. This may help lower the risk of chronic diseases.
May promote heart health
Lycopene from sun-dried tomatoes can inhibit LDL cholesterol oxidation. Oxidized LDL is linked to atherosclerosis and heart disease. The potassium in sun-dried tomatoes may also help reduce blood pressure.
May reduce cancer risk
Research shows that high lycopene intake is associated with a reduced risk of cancers like prostate, lung, stomach, and colon cancer. More human studies are needed, but the antioxidant properties of lycopene are promising.
May promote eye health
The antioxidants lutein and zeaxanthin have been found in high concentrations in sun-dried tomatoes. These compounds accumulate in the eyes and are linked to reducing cataracts and age-related macular degeneration (AMD).
May strengthen bones
Sun-dried tomatoes provide vitamin K, a nutrient vital for blood clotting and bone metabolism. Adequate intake of vitamin K may improve bone mineral density and lower fracture risk.
May boost immunity
With nearly a quarter of your daily vitamin A needs in just 1 ounce, sun-dried tomatoes are great for immunity. Vitamin A helps maintain the integrity of skin and mucosal barriers that serve as first lines of defense.
Downsides
While sun-dried tomatoes have some nutritional merits, there are a few downsides to consider:
High in sodium
To draw out moisture, many commercial brands add salt during the drying process. This can result in excess sodium, with one serving providing 350-800mg. High sodium intake is linked to high blood pressure.
Lots of oil
Most sun-dried tomatoes are packed in olive or vegetable oil, boosting calories and fat. One serving can have nearly 6 grams of fat, most of which is the added oil. This is something to be mindful of if weight management is a goal.
Risk of contaminants
Some lower quality brands may use inferior quality or moldy tomatoes, creating potential for contaminants like ochratoxin A, a carcinogenic mycotoxin. Reputable brands rigorously test for contaminants.
Allergies/sensitivities
While rare, some people may be allergic or sensitive to nightshade vegetables like tomatoes. Reactions may include digestive issues or skin conditions. Sun-dried tomatoes may trigger symptoms in sensitive people.
High oxalate content
For those prone to kidney stones, sun-dried tomatoes can be problematic due to their high oxalate content. Oxalates bind to calcium and can form kidney stones in susceptible individuals.
How to buy high-quality sun-dried tomatoes
To get the most from your sun-dried tomatoes, purchase high-quality brands by looking for:
Reputable brand
Established companies are more likely to follow good manufacturing practices and test for contaminants. Look for brands carried by major grocers.
Ingredients list
Tomatoes and oil should be the only ingredients. Avoid added sugar, preservatives and unnecessary seasonings.
Packaged in oil
The oil preserves freshness and prevents oxidation of delicate nutrients like lycopene.
Vibrant color
Opt for tomatoes that are rich, deep red. Dull color may indicate lower lycopene content.
Organic
When possible, choose organic to avoid pesticide residues.
No added salt
Check the label and avoid excessive sodium intake by purchasing unsalted varieties.
Healthy ways to enjoy sun-dried tomatoes
Here are some nutritious ways to incorporate sun-dried tomatoes into your diet:
On whole grain toast
Top your morning avocado toast with a few slices of sun-dried tomatoes for flavor, texture, antioxidants and fiber.
In scrambled eggs
Add diced sun-dried tomatoes to egg scrambles along with vegetables like spinach, onions, mushrooms, etc.
In savory oats
Stir sun-dried tomatoes into hot oatmeal along with herbs, spinach, nutritional yeast for a savory, hearty breakfast bowl.
On salads
Sun-dried tomatoes pair excellently with leafy greens, chickpeas, avocado, nuts, cheese and lean proteins like chicken or fish.
In quinoa bowls
Mix sun-dried tomatoes into quinoa along with roasted veggies, greens, beans, hemp seeds, feta, etc. for a nutritious lunch or dinner.
In wraps/sandwiches
Add flavor and nutrition to sandwiches and wraps by including sun-dried tomatoes with turkey, chicken, hummus, avocado and veggies.
On flatbread pizzas
Create a Mediterranean pizza on whole-grain flatbread with sun-dried tomatoes, artichokes, olives, spinach and part-skim mozzarella.
On pasta
Toss diced sun-dried tomatoes with whole-wheat pasta, parmesan cheese, olive oil, garlic, spinach and pine nuts.
In homemade trail mix
Mix sun-dried tomatoes with unsalted nuts, seeds, and a little dark chocolate for an on-the-go high-antioxidant snack.
On avocado toast
Top mashed avocado over whole grain toast with sun-dried tomatoes, arugula, & goat cheese for a quick, balanced meal.
Potential health risks
While moderate intake is likely safe for most people, there are some potential health risks to consider:
Kidney stones
For those prone to developing kidney stones, excess oxalate from sun-dried tomatoes may be problematic. Limit portion sizes and frequency.
Bloating and GI issues
Some people report bloating and abdominal discomfort from eating sun-dried tomatoes. This may signal a food sensitivity.
Blood thinning
Large amounts of vitamin K from sun-dried tomatoes could interfere with blood-thinning medications like warfarin. Monitor intake if taking these drugs.
High blood pressure
Anyone restricting sodium intake should be mindful of the sodium content, especially for unsalted varieties. Check labels and limit intake if needed.
Allergic reactions
While not common, sun-dried tomatoes may trigger allergic reactions in those with sensitivities to nightshades. Discontinue use if adverse reactions occur.
Recommended daily intake
There are no official recommendations for daily sun-dried tomato intake. However, here are some general guidelines for adults:
– 1-2 ounces or about 5-10 halves provides beneficial antioxidants and nutrients
– Watch portions and limit to 2-3 times per week if dealing with kidney issues or following a low sodium diet
– Pair with healthy foods like whole grains, greens, seeds, beans, nuts, lean proteins
– Choose organic and unsalted varieties whenever possible
– Listen to your body and discontinue if any sensitivities arise
– Speak with your healthcare provider if taking blood thinners to monitor vitamin K intake
Storing and handling sun-dried tomatoes
To maintain freshness and nutrient content:
– Store unopened jars in a cool, dark place like the pantry
– Refrigerate opened jars and use within 1 month
– For bulk sun-dried tomatoes, refrigerate in an airtight container for 2-3 weeks
– Avoid exposure to heat, light, and air to prevent oxidation
– Wash before eating to remove excess oil
– Discard if mold appears or smells unpleasant
– Do not freeze, as this will compromise texture
DIY sun-dried tomatoes
While store-bought versions are convenient, you can make your own sun-dried tomatoes:
Ingredients
– Fresh, ripe tomatoes
– Olive oil
– Herbs and spices like oregano, basil, thyme
– Salt (optional)
Method
1. Wash and thinly slice tomatoes about 1/4 inch thick
2. Arrange slices on a wire baking rack set over a rimmed baking sheet
3. Sprinkle with desired herbs and spices
4. Place in 200F oven or food dehydrator for 6-8 hours, flipping halfway
5. Tomatoes are done when shriveled and leathery but still pliable
6. Pack into an airtight jar and cover completely with olive oil
7. Refrigerate up to 1 month
Conclusion
Sun-dried tomatoes are a flavorful way to add antioxidants like lycopene and nutrients to your diet. Enjoy them in moderation as part of an overall healthy eating pattern. Be mindful of sodium content, and pair them with nutritious whole foods. Making your own lets you control ingredients. Store properly and use within 1 month to retain freshness and nutritional value. For most people, sun-dried tomatoes can be a healthy addition to a balanced diet when consumed in recommended portions. But check with your healthcare provider if you have kidney issues or take blood thinners.