Are Canned Tomatoes a Good Source of Fiber?

November 25, 2025 •

4 min read

According to the USDA, a standard serving of canned tomatoes provides a measurable amount of dietary fiber. These versatile pantry staples are not only convenient but also offer valuable nutritional benefits for those looking to increase their daily fiber intake.

Quick Summary

An examination of canned tomatoes reveals they provide a moderate amount of dietary fiber, contributing to digestive health. The processing involved can affect fiber content, but they remain a nutritious pantry staple for boosting fiber intake.

Key Points

Source of Fiber: Canned tomatoes are a good source of dietary fiber, contributing positively to daily intake.
Comparable to Fresh: The fiber content in canned tomatoes is comparable to that of fresh tomatoes, despite processing.
Increased Lycopene: The canning process makes lycopene, a beneficial antioxidant, more bioavailable and easier for the body to absorb.
Versatile Ingredient: Canned tomatoes can be easily added to a variety of dishes, including soups, sauces, and stews, to increase fiber.
Check Sodium: Be mindful of sodium content; choose low-sodium or no-salt-added versions when possible.
Good for Digestion: The fiber in canned tomatoes supports healthy digestion and regular bowel movements.

Canned vs. Fresh: How Fiber Content Compares

When considering if canned tomatoes are a good source of fiber, it's essential to understand how their processing affects their nutritional profile compared to fresh tomatoes. While fresh produce is often lauded as the superior choice, canned tomatoes retain a significant amount of their fiber and offer unique advantages, such as extended shelf life and affordability. The canning process involves heating the tomatoes, which can sometimes slightly reduce the overall fiber content due to cell wall breakdown. However, the difference is often not as significant as many people believe, and the fiber that remains is still highly beneficial for digestive health.

The Role of Fiber in a Healthy Diet

Dietary fiber is a crucial component of a healthy diet, known for its role in supporting digestive health, promoting satiety, and managing blood sugar levels. It is categorized into two main types: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance and can help lower cholesterol and blood sugar levels. Insoluble fiber does not dissolve and adds bulk to stool, helping to prevent constipation. Tomatoes contain both types, with insoluble fiber making up a significant portion of their total fiber content.

Factors Affecting Fiber in Canned Tomatoes

Several factors can influence the amount of fiber in canned tomatoes. The type of tomato, the level of processing, and the inclusion of other ingredients can all play a role. For example, tomato paste, which is highly concentrated, may have a different fiber profile than whole canned tomatoes. Additionally, whether the tomatoes are peeled or include the seeds and skin can affect the total fiber count. In many cases, the seeds and skins contain a large portion of the fiber, so products that retain these elements will naturally have a higher fiber content.

Nutrient Comparison: Canned vs. Fresh Tomatoes

To provide a clearer picture, let's compare the nutritional value of canned and fresh tomatoes, focusing on fiber and other key nutrients.


Nutrient (per 100g)	Fresh Tomatoes (approx.)	Canned Tomatoes (approx.)
Dietary Fiber	1.2g	1.0g
Calories	18	22
Vitamin C	13.7mg	9.3mg
Lycopene	Variable	Higher (up to 3x)
Potassium	Significant	Significant
Sodium	Trace	Higher (due to salt)

As the table shows, canned tomatoes provide a comparable amount of fiber to their fresh counterparts. The most notable difference, however, is the significant increase in bioavailable lycopene in canned tomatoes. This is because the heat from the canning process breaks down the cell walls, making the antioxidant more easily absorbed by the body. This is a major benefit that makes canned tomatoes a valuable dietary choice, especially for heart health and combating inflammation.

Incorporating Canned Tomatoes for More Fiber

It's easy to boost your fiber intake using canned tomatoes in a variety of dishes. Their long shelf life and convenience make them perfect for busy cooks. Here are some simple ideas:

Hearty Soups and Stews: Add a can of crushed or diced tomatoes to your favorite soup or stew recipe for extra fiber and flavor.
Pasta Sauces: Create a rich, fiber-packed pasta sauce by using canned tomatoes as the base. Opt for a variety with a higher proportion of skins and seeds, if possible.
Chili: Canned tomatoes are a staple ingredient in chili, contributing not only fiber but also a robust flavor profile.
Casseroles: Layering diced canned tomatoes into a casserole adds moisture and boosts the nutritional content.
Salsas and Dips: While fresh tomatoes are common for salsa, canned versions can be used for a cooked salsa or a robust dip, particularly in the off-season.

Conclusion

In conclusion, canned tomatoes are indeed a good source of fiber and an excellent addition to a healthy diet. While there may be slight variations in nutrient content compared to fresh tomatoes, the difference is negligible for fiber. The canning process also significantly increases the bioavailability of lycopene, a powerful antioxidant. The convenience, affordability, and versatility of canned tomatoes make them a fantastic pantry staple for anyone aiming to increase their fiber intake and support overall digestive health.

An important consideration is the sodium content in canned products. It's always best to choose low-sodium or no-salt-added varieties to keep your intake in check. Ultimately, both fresh and canned tomatoes have their place in a balanced diet, offering valuable fiber and other nutrients. For those prioritizing convenience and year-round availability, canned tomatoes are a highly reliable and nutritious choice for boosting fiber.

Practical Tips for Maximizing Fiber from Canned Tomatoes

Opt for Crushed or Whole Canned Tomatoes: These varieties tend to have more pulp and seeds compared to purees or sauces, maximizing fiber content.
Check the Label: Always look at the nutrition label to confirm the fiber content and to monitor sodium levels.
Rinse If Possible: For whole or diced canned tomatoes, a quick rinse can help reduce the sodium content.
Combine with Other Fiber Sources: Pair canned tomatoes with other high-fiber ingredients like beans, lentils, and whole grains in soups or stews for a powerhouse of nutrition.
Embrace the Juice: The juice in canned tomatoes also contains some fiber and nutrients, so don't drain it away when adding it to recipes.

Frequently Asked Questions

Yes, canned tomatoes are very nutritious. While the canning process can cause some variation in nutrient levels, it significantly increases the bioavailability of the antioxidant lycopene. Canned tomatoes are often richer in lycopene and can contain comparable amounts of fiber compared to their fresh counterparts.

The amount of fiber in canned tomatoes can vary slightly depending on the brand and processing method. A standard serving generally contains a moderate amount, typically around 1 gram per 100 grams.

While canned tomatoes are a good source, they should be part of a balanced diet that includes other high-fiber foods. Relying solely on one food source for fiber is not recommended. Combine them with beans, lentils, and vegetables for a more comprehensive approach to fiber intake.

The fiber in tomatoes consists of both soluble and insoluble fiber. Insoluble fiber is more prominent, with components like hemicellulose and cellulose adding bulk, which aids in digestion.

No, cooking tomatoes does not destroy the fiber. The heat can break down the tomato's cell walls, which may slightly alter the fiber's structure but does not eliminate its nutritional benefits. In fact, this process enhances the body's ability to absorb certain nutrients, like lycopene.

Yes, they can. Canned tomatoes are low in calories and high in fiber, which helps promote feelings of fullness and satiety. This can help you manage your weight by reducing overall calorie intake. Just be sure to choose low-sodium varieties.

To maximize fiber, opt for less processed forms, such as whole or crushed canned tomatoes, which contain more of the pulp and seeds. Using the tomato liquid and not draining it will also contribute to the total fiber in your meal.