Sun-Dried Tomatoes: Health Benefits and Nutrition Facts

Sun-dried tomatoes have become a popular ingredient in many cuisines over recent years. But what exactly are sun-dried tomatoes, and what nutrition and health perks do they offer?

This article explores how sun-dried tomatoes are made, their nutritional profile, and what research does and does not show about their health effects.

What Are Sun-Dried Tomatoes?

Sun-dried tomatoes are produced by picking ripe, fresh tomatoes at peak flavor, then dehydrating them using natural sunlight until the moisture evaporates. This concentrates the taste and nutrition into an intensely flavored final product.

To make them, tomatoes are washed, halved, or quartered, then placed outside on mesh racks or trays for several days to 2 weeks. The tomato pieces are brought inside at night and back out daily, allowing slow, complete drying by the sun’s heat.

Some producers may use a combination of sunlight and mechanical dehydrators to control the process. The finished, sun-dried tomatoes are leathery, shriveled, and intensely red.

They are valued for their concentrated, almost candy-like tomato essence. Store dried loose or packed in oil. They can be eaten as-is for snacking or easily rehydrated by simmering in liquid for cooking.

Next, let’s look at their nutrition.

Nutrition Profile of Sun-Dried Tomatoes

Although the drying process reduces the vitamin C content, sun-dried tomatoes retain and often concentrate many other important nutrients:

Here is the nutrition profile of sun-dried tomatoes: (figures are per 100 g of plain (not oil-packed) sun-dried tomatoes from USDA FoodData Central, which lists 258 calories per 100 g. A 1/4-cup serving weighs about 13.5 g, so it provides roughly one-seventh of these amounts. Oil-packed versions add fat and calories, and salted versions add sodium, so check the label.)

Because the water is removed, sun-dried tomatoes are far more concentrated than fresh tomatoes, gram for gram, in both nutrients and calories.

The Top Health Benefits of Sun-Dried Tomatoes

Here is what research says about the nutrients in eating sun-dried tomatoes. Most studies look at tomatoes or lycopene in general, not sun-dried tomatoes specifically:

1.  Sun-Dried Tomatoes and Cancer Risk

Sun-dried tomatoes are rich in lycopene (45.9 mg per 100 g). Observational studies have linked tomato-rich diets with lower rates of some cancers, but when the US FDA reviewed the evidence in 2005 it found only very limited evidence for tomatoes and prostate, ovarian, gastric, and pancreatic cancers, and no credible evidence for lycopene itself.

2.  Sun-Dried Tomatoes and Heart Health

Sun-dried tomatoes are high in potassium, and diets rich in potassium are associated with lower blood pressure. Observational studies also link tomato-rich diets with lower heart disease risk, but they do not prove that tomatoes prevent heart attack or stroke. Salted and oil-packed products add sodium and fat, so read labels.

3.  Sun-Dried Tomatoes and Bone Health

Sun-dried tomatoes provide vitamin K, calcium, and manganese, which play roles in normal bone metabolism. There is no evidence that sun-dried tomatoes themselves reduce the risk of osteoporosis.

4.  Sun-Dried Tomatoes and Blood Health

Sun-dried tomatoes contain iron (9.1 mg per 100 g, about 1.2 mg per 1/4 cup) and vitamin K, which the body needs for making red blood cells and for normal blood clotting. Plant iron is less easily absorbed than iron from meat; eating it with vitamin C helps. If you think you may be anemic, see your doctor rather than self-treating.

5.  Sun-Dried Tomatoes and Immunity

Despite losing some vitamin C, sun-dried tomatoes still supply antioxidants to fight free radicals, and vitamin C is needed for normal immune function, although eating them will not by itself prevent infections.

6.  Sun-Dried Tomatoes Aid Digestion

Sun-dried tomatoes are high in fiber (12.3 g per 100 g). Fiber supports regular bowel movements, and gut bacteria ferment some fiber into short-chain fatty acids.

7.  Sun-Dried Tomatoes and Eye Health

Sun-dried tomatoes contain lutein, zeaxanthin, and beta-carotene (a vitamin A precursor). Vitamin A is needed for normal vision, but there is no evidence that eating sun-dried tomatoes prevents macular degeneration.

8.  Sun-Dried Tomatoes and Skin Health

Antioxidants in sun-dried tomatoes are being studied for skin effects. In one small randomised trial, 20 women who ate 55 g of tomato paste with olive oil daily for 12 weeks had less skin reddening after UV exposure than a control group (Rizwan et al., British Journal of Dermatology, 2011). Tomatoes do not replace sunscreen.

Enjoy sun-dried tomatoes as a flavourful part of a varied diet.

Sun-Dried Tomato Uses and Preparation Tips

Sun-dried tomatoes offer versatility in the kitchen. Here are some serving suggestions:

• Add chopped sundried tomatoes to grain bowls, pasta, pizza, omelets, sandwiches, casseroles, and salads.
• Stuff with goat cheese or cream cheese for easy appetizers.
• Purée into a smooth paste to swirl into hummus, bean dips, or pasta sauce.
• Slice thin and enjoy nuts, cheese, or crackers as a snack.
• Rehydrate in simmering liquid like broth, water, or juice for stews, soups, and braises.
• Coarsely chop and mix into tuna or chicken salad along with artichokes, olives, and herbs.
• Sprinkle on top of avocado toast or bruschetta.
• Simmer in olive oil to infuse flavor, then store in the infused oil.
• Bake into savory scones, muffins, slices of bread, or baguettes.

With a bit of creativity, it’s easy to incorporate sun-dried tomato nutrition into daily meals!

How to Make Your Sun-Dried Tomatoes

Want to DIY? Here are some tips for making sun-dried tomatoes at home:

Choose Tomatoes

Select ripe, unblemished Roma, paste, or plum tomatoes, which hold their shape better than juicy slicers. Beefsteak or heirlooms work too.

Prepare Tomatoes

Wash tomatoes. Cut in half lengthwise or slice 1⁄4 to 1⁄2 inch thick. Remove seeds if desired. Brush with olive oil and season.

Dry on Sun

Place tomatoes cut-side up on mesh trays in direct sunlight. Bring trays indoors overnight. Repeat sun-drying for several days until completely shriveled.

Optional Oven Drying

If the weather is unreliable, finish tomatoes in the oven at 200°F for 2-3 hours, flipping halfway through.

Storage

Cool completely, then pack dried tomatoes in olive oil in airtight containers. Refrigerate for up to 3 weeks or freeze for months.

You can create your delicious sun-dried tomatoes with simple supplies and sunny weather!

MAKE YOUR OWN: Sun-Dried Tomatoes (In The Oven!)

How to Make Sun-Dried Tomatoes

Important Sun-Dried Tomato Selection Tips

Not all sun-dried tomatoes are created equal when it comes to quality. Keep these tips in mind:

1. Inspect carefully for mold, moisture, or stickiness. Dried tomatoes should be leathery and dry.
2. Avoid added preservatives like sulfites, which can trigger reactions in some people.
3. Look for “dry packed” instead of “oil packed” for a healthier choice without excess oil.
4. If you prefer a traditional product, look for tomatoes dried naturally in the sun; oven- or dehydrator-dried tomatoes are also fine to eat.
5. For oil-packed products, check which oil is used and choose the one you prefer.
6. Read the ingredient list and nutrition label, especially for added salt.

Take a moment to check labels and select high-quality, additive-free sun-dried tomatoes for the biggest nutrition benefits.

Potential Concerns About Sun-Dried Tomatoes

Sun-dried tomatoes offer amazing health perks, but here are a few things to keep in mind:

• Salted sun-dried tomatoes can be high in sodium. Check the label, and if you have high blood pressure or are on a low-sodium diet, talk to your doctor about how much sodium is right for you.
• Because they are dehydrated, sun-dried tomatoes are very concentrated and should be eaten in smaller portions.
• Oil-packed varieties provide additional calories from oil versus dry-packed options.
• People with acid reflux or IBS may find eating rehydrated tomatoes irritating; if tomatoes trigger symptoms, talk to your doctor.
• Sun-dried tomatoes are very high in potassium (3,427 mg per 100 g). If you have kidney disease or have been told to limit potassium, ask your doctor before eating them regularly.
• If you take a blood thinner such as warfarin, keep your vitamin K intake consistent from week to week and talk to your doctor before making big changes to your diet.

When enjoyed in moderation, sun-dried tomatoes are safe for most people and provide useful nutrients. But be mindful of health conditions and portion size.

Should You Refrigerate Sun-Dried Tomatoes?

Proper storage of sun-dried tomatoes helps maximize their shelf life:

1. Keep dried tomatoes in the pantry for 1-2 weeks after opening if dry-packed.
2. Refrigerate oil-packed dried tomatoes 3-4 weeks after opening. The oil will solidify from the chill.
3. Let oil-packed tomatoes come to room temp before serving for the best texture.
4. Keep sun-dried tomatoes in the freezer for longer storage for 6-8 months.
5. Unopened, dry, and oil-packed dried tomatoes can be kept in the pantry for up to a year.

The low moisture content of dried tomatoes makes refrigeration optional. But for the best quality once opened, follow the above storage guidelines.

Sun-Dried Tomatoes: Some Noticeable Facts

Here are 25 noticeable facts about sun-dried tomatoes:

1. Eating sun-dried tomatoes is a concentrated source of lycopene, an antioxidant carotenoid. Because water is removed, gram for gram they have far more lycopene than fresh tomatoes (45.9 mg per 100 g in USDA data).
2. Sun-dried tomatoes provide 43 mcg of vitamin K per 100 g, or about 6 mcg per 1/4 cup. This vitamin is essential for proper blood clotting.
3. Sun-dried tomatoes are a source of iron, with 1/4 cup providing 7% of the daily recommended amount. Iron is necessary for transporting oxygen in the blood.
4. Gram for gram, sun-dried tomatoes have about ten times the fiber of fresh tomatoes (12.3 g vs 1.2 g per 100 g in USDA data), because the water has been removed. Fiber is important for digestive health.
5. Even though some vitamin C is lost during drying, sun-dried tomatoes retain a decent amount to help immune function. One-fourth cup has about 5 mg of vitamin C, roughly 6% of the Daily Value.
6. Drying concentrates the potassium in tomatoes: USDA lists 3,427 mg per 100 g for sun-dried tomatoes versus 237 mg for fresh. Potassium is needed for normal heart and muscle function.
7. The deep red color of sun-dried tomatoes comes mainly from lycopene, a carotenoid antioxidant.
8. Sun-dried tomatoes still provide folate, a B vitamin the body needs to make new cells.
9. The calories in sun-dried tomatoes primarily come from carbohydrates. A 1/4 cup serving provides about 7.5 g of carbohydrate, much of it natural sugar.
10. Thanks to their portable nature and concentrated flavor, sun-dried tomatoes are easy to toss into salads, sandwiches, wraps, omelets, and casseroles.
11. Most of the fat in sun-dried tomatoes comes from the healthy unsaturated fats in olive oil, often used to pack or cook them.
12. USDA lists a sun-dried tomato piece at about 2 g, so five plain pieces provide roughly 26 calories, making them a nutritious low-calorie food option in small amounts; oil-packed pieces have more.
13. Sun-dried tomatoes are produced in many regions, including California, Italy, Turkey, Spain, and Morocco, where hot, dry climates are ideal for sun-drying.
14. Sun-dried tomatoes can be dried whole, halved, or sliced depending on the variety and desired final moisture content.
15. Most types of tomatoes can be sun-dried, but meaty Roma tomatoes hold their shape the best during dehydration.
16. In addition to drying tomatoes in the sun, some producers use food dehydrators or low oven heat to control the drying process.
17. Sun-dried tomatoes may be “dry packed” without oil or “oil packed” and stored in olive oil or vinegar to extend shelf life.
18. Traditionally sun-dried tomatoes are made by laying tomatoes out on wooden racks or mesh trays for up to 2 weeks in the hot sun.
19. Tomatoes are often salted or seasoned before sun-drying for added flavor. Common seasonings include garlic, herbs, balsamic vinegar, and spices.
20. Sun-dried tomatoes contain concentrated natural sugars, making them incredibly sweet and almost candy-like in flavor.
21. Reconstituting sun-dried tomatoes in liquid expands and softens them to a texture closer to fresh tomatoes.
22. Many sun-dried tomato products in stores are dried with controlled heat rather than sunlight alone, for efficiency and consistency.
23. In addition to being eaten as snacks and ingredients, sun-dried tomato purees are used by chefs for sauces, dressings, and sandwich spreads.
24. Sun-dried tomatoes became popular in American cooking during the 1980s and 90s and featured in many recipes.
25. Cooks can make oil infused with sun-dried tomato flavor by simmering them in extra virgin olive oil and then letting it cool.

The Nutritional Takeaway on Sun-Dried Tomatoes

Sun-dried tomatoes offer an array of valuable nutrition and health benefits in the sense that they are a concentrated source of lycopene, potassium, fiber, and iron; claims that they prevent cancer or bone loss are not supported by strong evidence.

Though drying lowers their vitamin C content, it intensifies other nutrients and creates a shelf-stable tomato product with year-round convenience.

Add chopped sun-dried tomatoes to salads, sandwiches, pasta, and grain bowls to amplify flavor and nutrition. Or snack on them solo as a crunchy, savory-sweet treat.

With their concentrated nutrition and intense tomato flavour, sun-dried tomatoes are a handy pantry ingredient. Choose plain or low-salt versions when you can, and keep portions small because they are calorie-dense.