Are Jarred Sun-Dried Tomatoes Good for You?

According to WebMD, sun-dried tomatoes are a more potent source of the antioxidant lycopene than their fresh counterparts, thanks to the dehydration process. But when stored in a jar with oil and salt, a common method of preservation, do these tomatoes still retain their health benefits, and are jarred sun-dried tomatoes good for you?

Quick Summary

This article explores the nutritional value of jarred sun-dried tomatoes, including their concentration of vitamins and antioxidants. It also addresses the potential health concerns related to added oil and high sodium content, providing guidance on how to enjoy them as part of a balanced diet.

Key Points

• Antioxidant Power: Sun-drying concentrates lycopene and vitamin C, potent antioxidants linked to disease prevention.

• Mineral Rich: Jarred sun-dried tomatoes are a good source of vital minerals, including potassium, magnesium, and iron.

• Watch the Additives: Many brands add significant amounts of oil and sodium, which can counteract some health benefits.

• Consider Dry-Packed: Opting for dry-packed tomatoes allows you to control the oil and sodium content during preparation.

• Enjoy in Moderation: While nutritious, high-sodium jarred varieties should be consumed in moderation, especially by those with blood pressure concerns.

• Reuse the Oil: The flavorful oil from the jar can be repurposed in other dishes, such as salad dressings, to reduce waste and add flavor.

The Nutritional Power of Sun-Dried Tomatoes

At their core, sun-dried tomatoes are simply dehydrated tomatoes, a process that concentrates their flavor and nutrients significantly. This concentration makes them a powerful source of several key nutrients that are essential for good health.

Antioxidants and Vitamins

The drying process dramatically increases the concentration of antioxidants like lycopene and vitamin C. Lycopene, a potent antioxidant, has been linked to a reduced risk of certain chronic diseases, including heart disease and some cancers. In fact, sun-dried tomatoes contain significantly more lycopene than fresh tomatoes. They also provide a good dose of vitamin K, which is important for bone health, and various B vitamins.

Essential Minerals

Beyond vitamins, these concentrated tomatoes are a source of vital minerals. They are particularly rich in potassium, which is critical for regulating blood pressure and fluid balance. Other notable minerals include magnesium and iron, contributing to energy production and red blood cell health.

High in Fiber

Just one cup of sun-dried tomatoes can provide a significant portion of your daily fiber needs. Dietary fiber is crucial for digestive health, promoting regularity and helping you feel full longer, which can assist with weight management.

The Drawbacks of Jarred Varieties

While the underlying food is nutritious, the way sun-dried tomatoes are prepared for jarring can introduce some less healthy elements that are important to consider.

Oil Content

Many jarred sun-dried tomatoes are packed in oil, which significantly increases their calorie and fat content. While the oil can infuse with flavor and be used in dressings, the additional calories can be a concern for those watching their intake. This is particularly true if the oil used is not a high-quality option like olive oil, and if portion sizes are not monitored.

High Sodium

To preserve them and enhance flavor, many commercially jarred sun-dried tomatoes are prepared with added salt. The sodium levels can vary widely between brands, so reading nutrition labels is essential. High sodium intake is linked to increased blood pressure and other health issues, so those with sensitivities or who are following a low-sodium diet should choose their products carefully.

Added Sulfites

Some plain, dried sun-dried tomatoes are treated with sulfites, like sulfur dioxide, to maintain their color and shelf life. While generally safe for most people, some individuals may have sensitivities to sulfites, which can trigger allergic reactions.

Comparison: Jarred (in Oil) vs. Dry-Packed Sun-Dried Tomatoes

To make an informed choice, it's helpful to compare the two most common types available.

Feature	Jarred Sun-Dried Tomatoes (in Oil)	Dry-Packed Sun-Dried Tomatoes
Preservation	Packed in oil, often with seasonings and salt.	Dehydrated and sold without additional liquid.
Texture	Softer, rehydrated, and more pliable.	Chewy, firm, and requires rehydration before use.
Preparation	Ready to use straight from the jar.	Needs to be soaked in water or wine to soften.
Fat Content	Higher, due to the oil they are stored in.	Minimal fat, unless oil is added during cooking.
Sodium Content	Often higher, as salt is a common preservative.	Varies by brand; can be low-sodium or unsalted.
Convenience	Highly convenient for immediate use.	Requires an extra step of preparation.
Culinary Use	Excellent for pasta, sandwiches, and spreads.	Best for recipes where rehydration works well, like sauces and dips.

Making a Healthy Choice

For those seeking the concentrated nutritional benefits without the added fat and sodium, opting for the dry-packed variety and rehydrating them at home is the best option. You can control the amount of salt and the type of oil used, if any. However, for a flavor-boosted convenience, jarred sun-dried tomatoes can still be a healthy option, provided you take a few precautions.

• Rinse and Drain: To reduce sodium, rinse the tomatoes before use. Draining the excess oil can also help manage calorie intake.
• Use the Oil: Instead of discarding the oil, which is infused with tomato flavor, use it sparingly in dressings or for sautéing vegetables, adding a rich flavor without needing extra oil.
• Read Labels: Pay close attention to the nutrition facts. Look for brands with lower sodium content and clearer ingredient lists.
• Moderation is Key: As with any ingredient, moderation is important. Enjoying jarred sun-dried tomatoes in sensible portions prevents the overconsumption of sodium and fats.

Conclusion

So, are jarred sun-dried tomatoes good for you? The answer is nuanced. The tomatoes themselves are a powerhouse of antioxidants and nutrients, making them a healthy addition to your diet. However, the oil and salt added during preservation can introduce unnecessary calories and high sodium. By being mindful of your intake, reading labels, and opting for dry-packed versions when possible, you can harness their robust flavor and health benefits while keeping potential drawbacks in check.

Frequently Asked Questions

What is the primary difference between dry-packed and jarred sun-dried tomatoes?

Dry-packed sun-dried tomatoes have had most of their moisture removed and are preserved without liquid, whereas jarred varieties are rehydrated and stored in oil, which increases their fat and calorie content.

How can I reduce the sodium in jarred sun-dried tomatoes?

To reduce the sodium content, rinse the tomatoes under cold water before using them. This can help wash away some of the excess salt from the preservation process.

Does the oil in jarred sun-dried tomatoes have any benefits?

Yes, the oil absorbs the rich, tangy flavor of the tomatoes and can be used in other culinary applications, such as making salad dressings, marinades, or for sautéing vegetables.

Are sun-dried tomatoes a good source of lycopene?

Yes, sun-dried tomatoes are an excellent source of lycopene, a powerful antioxidant. The drying process concentrates this nutrient, making it more potent than in fresh tomatoes.

Can I use jarred sun-dried tomatoes on a low-sodium diet?

It is best to check the nutritional label for the sodium content, as it can vary significantly by brand. Low-sodium varieties or dry-packed alternatives are better options for those on a restricted-sodium diet.

How long do jarred sun-dried tomatoes last once opened?

Once opened, jarred sun-dried tomatoes should be stored in the refrigerator. To maximize their shelf life, ensure the tomatoes remain submerged under the oil. They can last for several weeks, or even months, if stored properly.

Are jarred sun-dried tomatoes higher in calories than fresh tomatoes?

Yes, due to the concentration of nutrients from dehydration and the addition of oil, jarred sun-dried tomatoes are significantly higher in calories than fresh tomatoes.