8 Surprising Health Benefits of Tomatoes

Calories in Canned Tomatoes: Nutrition Facts and Health Benefits

Canned tomatoes are a kitchen staple used in sauces, stews, soups and more. But how many calories are actually in that convenient can of crushed, diced or stewed tomatoes?

This article will cover the calorie and nutrition info for various types of canned tomatoes. You'll also learn about the many health benefits of tomatoes and why they should be a part of your balanced diet.

Calories in Canned Tomatoes

The calorie content of canned tomatoes can vary slightly by type and brand. But generally, a 1/2 cup serving of canned tomatoes contains:

• Crushed tomatoes: about 30 calories
• Diced tomatoes: around 20 calories
• Tomato sauce: around 25 calories
• Tomato paste: around 50 calories

For reference, fresh raw tomatoes have around 20 calories per 1/2 cup. So canned tomatoes are very low calorie and similar to their fresh counterparts.

Macronutrients in Canned Tomatoes

The macros in canned tomatoes consist of:

• Carbs: around 5 grams per 1/2 cup
• Protein: 1 gram
• Fat: 0 grams

The carb content is made up of natural sugars and fiber. The protein and fat content are negligible. So tomatoes are primarily a source of hydration and key micronutrients.

Vitamins and Minerals

The vitamin and mineral content of canned tomatoes includes:

• Vitamin C: 16% DV
• Vitamin A: 10% DV
• Vitamin K: 5% DV
• Potassium: 5% DV
• Iron: 4% DV

Tomatoes provide an excellent source of immune-boosting vitamin C. They also contain vitamin A for eye health. Additional nutrients include antioxidant vitamin K, blood pressure-regulating potassium, and energy-producing iron.

Sodium in Canned Tomatoes

Sodium content can vary between tomato products. In general, you'll find:

• Whole, crushed tomatoes: around 40mg sodium per 1/2 cup
• Stewed, diced tomatoes: around 140mg
• Tomato sauce and paste: around 300mg

Opt for low or no salt added products to keep sodium intake lower. Rinsing canned products can also reduce sodium levels.

Calories in Tomato Sauce and Paste

Tomato-based products like sauce and paste have the following calorie content:

• Tomato sauce: around 25 calories in 1/2 cup
• Tomato paste: about 50 calories in 2 tablespoons

Tomato sauce and paste are more calorie dense due to less water content. But they still provide wholesome nutrition in moderation.

Benefits of Tomatoes for Your Health

Tomatoes provide an array of important vitamins, minerals and antioxidants. Here are some of the top proven health benefits:

1. Reduce Cancer Risk

Lycopene, the antioxidant pigment that gives tomatoes their red color, has been shown to lower risk for cancers like prostate, lung and stomach. Cooking tomatoes increases lycopene absorption.

2. Protect Heart Health

The nutrients in tomatoes keep blood vessels healthy and reduce factors for heart disease like oxidative damage, high blood pressure and inflammation.

3. Lower Blood Pressure

Tomatoes provide potassium which helps regulate fluid balance and control blood pressure. The lycopene also promotes flexible arteries.

4. Improve Digestion

The fiber in tomatoes promotes good digestion and gut health. It also balances acidity which prevents conditions like acid reflux and gastritis.

5. Strengthen Bones

Tomatoes contain calcium and vitamin K which supports bone mineralization and reduces risk for osteoporosis. The lycopene also lowers excessive oxidative damage to bone cells.

6. Reduce Inflammation

Lycopene has potent anti-inflammatory properties in the body. Tomatoes also contain vitamin C and beta-carotene that lower inflammation.

7. Boost Immunity

Tomatoes provide a range of nutrients including vitamin C, beta-carotene and glutathione that support immune function and help fight infections.

8. Improve Skin Health

Antioxidants like lycopene and vitamin C combat skin aging. They protect against sun damage and stimulate new collagen to reduce wrinkles and improve tone.

Tips for Using Canned Tomatoes

Here are some simple tips for incorporating canned tomatoes into your diet:

Make Healthy Soups

Add canned tomatoes to soups for extra nutrition and flavor. Tomatoes pair well with veggies like carrots, onions and spinach.

Cook Chili or Stews

Simmer canned tomatoes, beans and vegetables together for fiber-rich chili. Or use diced tomatoes in healthy stews and curries.

Create Fresh Salsa

Combine canned tomatoes with ingredients like onions, peppers, lime juice and cilantro to make quick homemade salsa.

Make Pasta Sauces

Puree canned tomatoes into a fresh pasta sauce. Saut onions and garlic and add Italian seasoning.

Top Pizzas and Flatbreads

Use canned tomato sauce or diced tomatoes as a healthy topping for homemade pizzas. Spread over flatbreads with veggies too.

Make Shakshuka

Simmer tomatoes, peppers, onions and spices. Crack eggs on top and bake for a one-pan Mediterranean meal.

Prepare Tomato Salad

Chop canned tomatoes and toss with basil, balsamic vinegar, olive oil and a pinch of salt for an easy salad.

Should You Choose Canned or Fresh Tomatoes?

Both canned and fresh tomatoes provide excellent nutrition. Here's a comparison:

Benefits of Fresh Tomatoes

• Greater flavor when vine-ripened
• Softer texture
• Customize ripeness and quality

Benefits of Canned Tomatoes

• Convenient and longer lasting
• Available year round
• Lower cost
• Nutrients comparable to fresh

Choosing between fresh or canned comes down largely to cooking needs and personal preference. For economic flexibility and a longer shelf life, canned tomatoes are an optimal choice.

Are Canned Tomatoes Healthy?

Yes, canned tomatoes provide very similar nutrition to fresh tomatoes and offer multiple benefits:

• Low in calories and fat
• Pack nutrients like vitamin C, A and lycopene
• High antioxidant and anti-inflammatory properties
• Support heart health and reduce cancer risk
• Aid digestion and strengthen immunity

Tomatoes are considered one of the healthiest fruits you can eat. Choosing canned lets you access their amazing nutrition all year long.

So incorporate canned tomatoes into soups, sau

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.