Canned tomatoes can be a convenient food source because they are relatively inexpensive, widely available and can be stored for a long time, unlike fresh tomatoes. Canned tomatoes are low in calories and can be a good base for sauces or crockpot recipes. Consuming canned tomatoes can be beneficial, as they do provide several nutritious characteristics.
Calories
Canned tomatoes are relatively low in calories, as a cup provides just 66 calories -- just 3 percent of the total daily suggested intake of 2,000 and lower than the amount of calories in many other vegetables. A cup of green peas contains 117 calories. Because of the low calorie content, you might find canned tomatoes suitable when you're dieting.
Carbohydrates
The majority of the calories in canned tomatoes come from carbohydrates. Each cup of canned tomatoes contains 16 g of carbs, a nutrient that acts as your body's primary source of energy. While carbs can be beneficial, this can make canned tomatoes inappropriate for low-carb diets, which the July 2008 issue of the "New England Journal of Medicine" suggests are superior to low-fat diets for weight loss.
Fiber
Canned tomatoes are a good source of dietary fiber, as each cup contains 2.5 g. This nutrient is essential for proper health, as it helps protect the integrity of your digestive system, promotes satiety and can help keep your blood sugar levels in a normal range.
Protein
Canned tomatoes are low in protein, with 2 g in each cup. That amount is just 1/4 of what a cup of milk provides. Protein provides your body with amino acids, the "building blocks" that contribute to the production and actions of cells, tissues, hormones and enzymes.
Fat
Tinned tomatoes are low in fat, with less than 0.5 g of total fat and no saturated fat per cup. While low-fat foods can be beneficial because they're low in calories, your body does need some fat for optimal function.
Sodium
A drawback of canned tomatoes and other canned foods, is their high sodium content. One cup of canned tomatoes contains 564 mg of sodium, an amount making up nearly 25 percent of the suggested intake of 2,300 mg. Too much sodium can increase your risk of hypertension, or high blood pressure.
Vitamins and Minerals
Canned tomatoes provide a number of vitamins and minerals, rich in potassium, vitamin A, calcium and choline, a B vitamin.
Antioxidants
Canned tomatoes also provide antioxidants -- lycopene and beta-carotene. Antioxidants protect your body from damage by free-radicals, compounds that form in the body after exposure to air pollution and the strain of exercise.
References
- USDA National Nutrient Database: Tomatoes, Red, Ripe, Canned, Stewed
- LIVESTRONG.COM MyPlate: Calories in Peas, Green
- "New England Journal of Medicine"; "Weight Loss with a Low-Carbohydrate, Mediterranean or Low-Fat Diet; I. Shai et al.; July 2008
- Colorado State University Extension; "Dietary Fiber"; J. Anderson et al.; December 2010
- Mayo Clinic; "Sodium: How to Tame Your Salt Habit Now"; March 2011
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