What are sun-dried tomatoes?
Sun-dried tomatoes are tomatoes that have been dried in the sun or by artificial means. The drying process concentrates the flavor and changes the texture of the tomatoes. Once dried, sun-dried tomatoes are often packed in oil and can be kept for up to a year. Compared to fresh tomatoes, sun-dried tomatoes are much lower in water content. One cup of sun-dried tomatoes provides over 8 grams of fiber and significant amounts of potassium, iron, and vitamins A and K. They are also rich in lycopene, a plant compound that gives tomatoes their red color and may benefit heart health.
Nutrition facts
Here is the nutrition information for 1 cup (140 grams) of sun-dried tomatoes, packed in oil (1):
| Nutrient | Amount |
|---|---|
| Calories | 251 |
| Protein | 5.3 grams |
| Fat | 19 grams |
| Carbs | 18.6 grams |
| Fiber | 8.1 grams |
| Potassium | 1,101 mg |
| Iron | 5.6 mg |
| Vitamin A | 170% DV |
| Vitamin K | 59% DV |
| Lycopene | 22 mg |
As you can see, sun-dried tomatoes provide significant amounts of fiber, potassium, vitamin A and vitamin K. They are also a great source of lycopene.
Benefits
Here are some of the main benefits associated with eating sun-dried tomatoes:
Rich in antioxidants
Sun-dried tomatoes are an excellent source of antioxidants, including lycopene, beta-carotene, and vitamin E. Antioxidants help neutralize unstable molecules called free radicals, which can damage cells and contribute to aging and diseases like cancer (2).
May promote heart health
Lycopene from sun-dried tomatoes may help reduce LDL cholesterol and blood pressure levels. Test-tube studies also show that lycopene may help prevent the oxidation of LDL cholesterol, one of the steps in the heart disease process (3, 4).
Contain cancer-fighting compounds
Carotenoids like lycopene have been linked to a reduced risk of some cancers, including prostate, breast, and lung cancer (5).
Can reduce inflammation
The antioxidants in sun-dried tomatoes may help lower markers of inflammation, which can contribute to diseases like heart disease, diabetes, and autoimmune disorders (6).
May boost skin health
The carotenoids in sun-dried tomatoes may help inhibit UV light-induced skin damage when applied topically or eaten. They also appear to guard skin against sunburn (7, 8).
Excellent source of vitamin K
Sun-dried tomatoes provide a good amount of vitamin K, a nutrient many people are lacking. Getting enough vitamin K regulates blood clotting, supports bone health, and protects heart health (9).
Provide iron, potassium and fiber
Sun-dried tomatoes are a good source of iron, potassium and fiber. Iron is important for oxygen transport and brain function, while potassium helps control blood pressure. Fiber keeps your digestive system healthy (10, 11, 12).
Downsides
While sun-dried tomatoes have many benefits, there are a few downsides to consider:
High in sodium
Most packaged sun-dried tomatoes contain a good amount of sodium from salt and preservatives. Check labels and choose low-sodium varieties if you’re watching your salt intake (13).
Often packed in oil
Since they’re often packed in oil, sun-dried tomatoes can be high in calories and fat. Be mindful of your portions.
Not as nutritious as fresh tomatoes
While sun-dried tomatoes are concentrated in some nutrients like lycopene, the drying process reduces their vitamin C content. Also, when buying, opt for those packed in oil, not sugar.
May trigger migraines
Some compounds in sun-dried tomatoes may trigger migraines in sensitive individuals. It’s best to avoid them if you’re prone to migraines (14).
Pesticide residue possible
Sun-dried tomatoes may contain pesticide residues. If this is a concern, opt for organic varieties when possible.
How to eat sun-dried tomatoes
Here are some simple ways to enjoy sun-dried tomatoes:
– Add them to scrambled eggs, frittatas or omelets.
– Toss them into pasta dishes, risottos and grain bowls.
– Add them to pizza, flatbreads and bruschetta.
– Mix them into tuna or chicken salad.
– Include them in antipasto platters.
– Blend them into hummus or bean dips.
– Mix them into marinara sauce.
– Add them to wraps and sandwiches.
– Include them in salads and on flatbread pizzas.
– Blend them into soups and stews.
– Stuff them into chicken breasts or fish fillets.
Should you eat sun-dried tomatoes?
Sun-dried tomatoes can be a healthy addition to the diet for most people when eaten in moderation.
They provide a concentrated dose of antioxidants like lycopene and vitamin A. These compounds may promote skin health, reduce inflammation, lower heart disease risk factors and help prevent certain cancers.
Sun-dried tomatoes also supply plenty of iron, potassium and fiber.
However, it’s best to limit your portions if you need to reduce your sodium or oil intake. Also, some people report getting migraines from compounds in sun-dried tomatoes.
Overall, sun-dried tomatoes make a tasty and nutritious addition to many recipes. But as with any food, moderation is key.
The bottom line
Sun-dried tomatoes are nutritious and provide a range of potential health benefits thanks to their antioxidant content. However, they are high in sodium and oil when bought packaged. Eating them in moderation is best.
Use sun-dried tomatoes to add flavor, nutrients and variety to your recipes. But keep your portion sizes in check, especially if watching your sodium intake.