Are Canned Tomatoes Considered Healthy? A Comprehensive Look at Their Nutritional Value

December 8, 2025 •

4 min read

According to a 2015 study, frequent canned food consumption is associated with higher nutrient intake in Americans. This positive finding prompts the question: are canned tomatoes considered healthy, or do potential downsides like sodium and can linings outweigh the benefits?

Quick Summary

Canned tomatoes can be a very healthy and convenient option, offering higher levels of absorbable lycopene than fresh tomatoes. Key factors to consider include sodium content and can lining material, with many manufacturers now offering BPA-free and low-sodium options. Choosing wisely ensures a nutrient-rich pantry staple.

Key Points

Lycopene Advantage: Canned tomatoes offer a higher level of bioavailable lycopene compared to fresh tomatoes, thanks to the heat from the canning process.
Check for Sodium: Many canned tomatoes contain added salt; always check the label for "no salt added" or "low sodium" varieties to manage your intake.
BPA-Free Options: The U.S. canned tomato industry has largely eliminated BPA from its can linings, but for peace of mind, look for BPA-free labels or products in glass jars.
Vitamin C Trade-Off: While canned tomatoes have less vitamin C than fresh, the canning process helps preserve the remaining vitamin C for longer storage.
Nutrient Stability: Other nutrients like Vitamin A and minerals such as calcium and iron are well-retained and sometimes more concentrated in canned tomatoes.
Year-Round Flavor: Canned tomatoes offer a consistent, peak-season flavor and texture, making them ideal for cooked dishes at any time of year.
Minimal Additives: Most additives in canned tomatoes, like citric acid and calcium chloride, are safe and used to maintain quality.

Canned vs. Fresh Tomatoes: The Nutritional Breakdown

The debate over the healthfulness of canned versus fresh tomatoes is complex, with valid points on both sides. While fresh tomatoes are often lauded as the superior choice, canned varieties offer unique nutritional advantages, especially concerning the powerful antioxidant, lycopene. The canning process involves cooking the tomatoes, which breaks down cell walls and makes lycopene more bioavailable to the body. This means your body can absorb and utilize more of this beneficial compound from a can than from a raw, fresh tomato.

However, the comparison isn't black and white. While canned tomatoes may have more lycopene, the heat from processing can reduce levels of more delicate, heat-sensitive nutrients like vitamin C. Conversely, some nutrients, such as Vitamin A and minerals like calcium and iron, may be more stable or even higher in canned versions. Ultimately, a balanced diet that includes both fresh and canned tomatoes is the best way to reap the full spectrum of their nutritional benefits.

The Superpower of Lycopene

Tomatoes get their vibrant red color from lycopene, an antioxidant with significant health benefits. Studies have linked lycopene consumption to a reduced risk of certain cancers, particularly prostate cancer. It also offers potential cardiovascular benefits by helping to lower "bad" LDL cholesterol and blood pressure. When tomatoes are cooked and processed for canning, the lycopene is unlocked from the plant's cell structure, making it more readily available for absorption. To maximize this effect, consuming canned tomatoes in oil-based dishes, like pasta sauce, further aids absorption since lycopene is fat-soluble.

Addressing Common Concerns: Sodium and BPA

Two of the most frequently raised concerns about canned tomatoes are their potential for high sodium content and the use of Bisphenol A (BPA) in can linings.

High Sodium: Many canned tomato products use salt as a preservative and flavor enhancer. A single serving can contain a significant portion of the daily recommended sodium intake, which is a concern for those with high blood pressure or other health conditions. The good news is that many brands now offer "no salt added" or "low sodium" varieties, allowing consumers to control their salt intake.
BPA and Can Linings: For years, BPA, a chemical linked to potential health issues, was used in the epoxy linings of many food cans. However, due to consumer demand and increased awareness, the U.S. canned tomato industry has largely transitioned away from BPA linings. For those with lingering concerns, opting for products labeled "BPA-free" or choosing alternatives like glass jars or aseptic cardboard boxes is a simple solution. Health authorities, including the FDA, continue to find current levels of BPA exposure from food contact safe, but many manufacturers have already moved toward alternatives.

A Look at Other Additives

Besides sodium, canned tomatoes may contain other additives to maintain quality. Citric acid is often included to preserve color and act as a natural preservative, while calcium chloride can be used to help diced tomatoes maintain their firmness. Both are considered safe for consumption. By reading the ingredient list, you can select products with minimal or no additives to align with your health goals.

The Verdict: A Healthy Addition to Your Diet

For cooked dishes, canned tomatoes are often superior to fresh, especially those picked out of season. Their consistent, ripe flavor and rich nutritional profile make them a pantry staple worth keeping. By being mindful of sodium levels and choosing brands that use BPA-free packaging, you can confidently integrate canned tomatoes into a healthy diet. They are an affordable, convenient, and effective way to ensure a steady supply of antioxidants like lycopene year-round.

Comparison Table: Fresh vs. Canned Tomatoes


Feature	Fresh Tomatoes	Canned Tomatoes
Lycopene Bioavailability	Lower; requires cooking for optimal absorption.	Higher; cooking process makes lycopene more absorbable.
Vitamin C	Typically higher before cooking, but declines with storage.	Lower initially due to canning heat, but retained well in airtight can.
Sodium Content	Naturally very low.	Can be high; low-sodium and no-salt-added options are widely available.
Convenience & Shelf-Life	Short shelf-life; best when in season.	Long shelf-life; available year-round for pantry stocking.
Taste Consistency	Variable, depending on season and ripeness.	Consistently flavorful, as they are canned at peak ripeness.
Additives	None	May contain citric acid, calcium chloride, or added salt.

Conclusion

Far from being an unhealthy option, canned tomatoes are a nutritious and versatile food. The enhanced bioavailability of lycopene, a potent antioxidant, makes them particularly valuable for cooked dishes like sauces and soups. While attention to sodium and packaging material is important, modern options make it simple to find healthy canned tomato products. Including both fresh and canned tomatoes in your diet ensures you get the best of both worlds—the subtle variations of fresh produce in season and the reliable, nutrient-dense benefits of canned goods all year round. For more detailed nutritional information and resources on processed foods, refer to sites like Tomato Wellness.

Frequently Asked Questions

No, concerns over BPA have led most manufacturers to switch to BPA-free can linings. You can also opt for canned tomatoes in glass jars or aseptic boxes if you remain concerned.

It depends on the nutrient. Canned tomatoes have more bioavailable lycopene, while fresh tomatoes typically have more vitamin C. Both contain a variety of vitamins and minerals, and including both in your diet is recommended.

The heat treatment during the canning process breaks down the tomato's cell walls, which releases the lycopene and makes it more accessible for your body to absorb.

The biggest concern is often the added sodium. It's best to choose "no salt added" or "low sodium" varieties to control your intake, especially if you are managing your blood pressure.

The common preservatives, like citric acid and calcium chloride, are considered safe for consumption and are used to maintain the tomato's color and texture.

Yes, canned tomatoes are an excellent, flavorful, and nutritious option when fresh tomatoes are not in season. They are typically canned at the peak of ripeness, locking in flavor and nutrients.

Canned tomatoes work best in cooked dishes like sauces, soups, and stews where their rich, consistent flavor is an asset. For raw applications like salads or sandwiches, fresh tomatoes are preferred.