Tomato Benefits: Lycopene, Vitamin C & Weight Loss

Calories in Canned Tomatoes: An In-Depth Nutritional Breakdown

Canned tomatoes are a kitchen staple for many households. They provide an easy and convenient way to add flavor and nutrients to soups, stews, casseroles, pasta sauces and more. But when it comes to counting calories, are canned tomatoes a healthy choice? Let's take an in-depth look at the nutritional profile of canned tomatoes to find out.

An Overview of Canned Tomatoes

Canned tomatoes are simply fresh tomatoes that have been picked at peak ripeness, processed and sealed into a can. The canning process allows tomatoes to be enjoyed year round, instead of just seasonally when fresh tomatoes are in season. There are a few main varieties of canned tomatoes:

• Whole Tomatoes - whole, intact tomatoes packed in tomato juice or purée
• Diced Tomatoes - tomatoes that have been diced into uniform cubes
• Crushed Tomatoes - tomatoes that have been crushed and broken down into smaller pieces
• Tomato Sauce and Tomato Paste - tomatoes that have been cooked down into thick, concentrated products

Canned whole, diced and crushed tomatoes typically only contain one ingredient - tomatoes. Tomato sauces and pastes may contain added ingredients like salt, herbs and vegetable oils. When buying canned tomatoes, choose low sodium options without added sugars or oils whenever possible.

Nutritional Profile of Canned Tomatoes

The main nutrients found in canned tomatoes include:

• Vitamin C - An antioxidant that supports immune health. One cup provides about 40% of your daily needs.
• Vitamin A - Important for eye health and vision. Canned tomatoes provide around 15% of the RDI per cup.
• Vitamin K - Plays a key role in blood clotting. You'll get around 12% of your daily vitamin K needs in a cup of canned tomatoes.
• Potassium - An electrolyte mineral that regulates fluid balance, nerve transmission and blood pressure. One cup of canned tomatoes contains 12% of the recommended daily intake for potassium.
• Lycopence - A powerful antioxidant that gives tomatoes their reddish-pink color. It has been linked to lower cancer risk.

Canned tomatoes are also low in calories, with only 41 calories in a 1 cup serving. They contain around 4 grams of fiber per serving as well, which can support digestive health and help keep you feeling full between meals.

Calories in Different Types of Canned Tomatoes

While all canned tomato products provide nutritional benefits, their calorie content can vary slightly depending on the specific type:

• Whole tomatoes - About 41 calories per 1 cup
• Diced tomatoes - Around 41 calories per 1 cup
• Crushed tomatoes - Approximately 48 calories per 1 cup
• Tomato sauce - Around 54 calories per 1⁄2 cup
• Tomato paste - About 54 calories per 1⁄4 cup

As you can see, products like tomato sauce and tomato paste that have been cooked down into thicker consistencies contain slightly more calories per serving compared to whole or crushed canned tomatoes.

Tips for Enjoying Canned Tomatoes While Watching Calories

Here are some tips to keep in mind when using canned tomatoes to limit calories:

• Look for low sodium or no salt added tomatoes to avoid excess calories from added salt.
• Stick to tomato products without added sugar or oil.
• Rinse whole, diced or crushed tomatoes before use to remove some sodium.
• Limit high calorie mix-ins like heavy creams, oils and fatty meats when making recipes like stews or pasta sauces.
• Try mixing canned tomatoes with lower calorie vegetables like zucchini and spinach to make flavorful, nutritious dishes.
• Use tomato sauce and paste sparingly since they are more concentrated sources of calories.

Health Benefits of Canned Tomatoes

Enjoying canned tomatoes as part of a healthy, well-rounded diet provides many benefits. Some of the top ways they can boost your health include:

• Improve heart health - The lycopene, potassium, vitamin C and fiber in tomatoes supports healthy circulation and blood pressure.
• Reduce cancer risk - Studies show the lycopene in tomatoes may help lower risk for cancers like prostate, lung and stomach.
• Enhance skin - Antioxidants like lycopene and vitamin C help protect skin from sun damage and aging.
• Aid in weight loss - The fiber keeps you feeling fuller longer while the low calorie content helps slash calories.
• Boost immunity - Vitamin C stimulates the production and activity of white blood cells that defend against illness.

Potential Downsides of Canned Tomatoes

While canned tomatoes provide an array of nutrients, there are a few potential downsides to consider as well:

• Canned products tend to be lower in some nutrients than fresh tomatoes.
• Some canned tomatoes have added salt, sugar or preservatives.
• The canning process slightly alters the tomato texture.
• BPA lining in some cans may leach into food.
• Higher acidity than fresh tomatoes may not agree with those with reflux.

Keep these factors in mind and opt for low sodium, no sugar added versions whenever possible. Rinsing canned tomatoes before using them can also help reduce sodium intake.

The Bottom Line

When used properly, canned tomatoes can be a nutritious and low calorie ingredient to keep on hand in your pantry. A 1 cup serving provides just around 40 calories and is packed with beneficial vitamins, minerals and antioxidants like lycopene. Stick to low sodium or no salt added options and avoid products with unnecessary added sugars and oils to maximize nutritional value while minimizing calorie intake. Enjoy canned tomatoes in healthy recipes as part of a balanced diet and lifestyle to unlock their many benefits related to heart health, cancer prevention, immunity and beyond.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.