Are sun-dried tomatoes in a jar healthy?

December 4, 2025 •

4 min read

The sun-drying process concentrates nutrients, such as the antioxidant lycopene, in tomatoes by removing up to 90% of their water content. But are sun-dried tomatoes in a jar healthy, or does the preservation method negate their benefits? The answer depends heavily on how they are prepared and consumed.

Quick Summary

Sun-dried tomatoes in a jar are packed with concentrated vitamins, minerals, and antioxidants like lycopene. However, their healthiness is a balance between these nutritional benefits and potential downsides, including increased calories, fats, and sodium from the oil and salt used in preservation.

Key Points

Nutrient Concentration: Sun-drying concentrates vitamins C and K, and the powerful antioxidant lycopene, making them more nutrient-dense than fresh tomatoes.
Oil and Calorie Impact: Sun-dried tomatoes in a jar often contain higher calories and fat due to being preserved in oil, though the type of oil matters for healthiness.
Sodium Level Alert: Many jarred sun-dried tomatoes have added salt, so checking the nutrition label for high sodium content is essential for a healthy diet.
Versatile Flavor: They offer an intense, umami flavor that can enhance various dishes like pastas, salads, and spreads, often requiring only a small portion.
Moderation is Key: To maximize health benefits and minimize risks like high calorie and sodium intake, consume sun-dried tomatoes in moderation as a flavor-rich garnish.

The Nutritional Profile of Sun-Dried Tomatoes

When tomatoes are sun-dried, their nutritional content is concentrated, making them a potent source of certain vitamins, minerals, and beneficial compounds. This dehydration process intensifies both their flavor and their nutritional density.

Key Nutrients in Sun-Dried Tomatoes

Lycopene: A powerful antioxidant known for its potential to fight cellular aging and protect skin from sun damage. Research shows that sun-dried tomatoes have higher levels of bioavailable lycopene than fresh ones.
Vitamin C: An essential nutrient for immune support and skin health, vitamin C levels remain high after drying.
Vitamin K: Crucial for healthy blood clotting and strong bones.
Minerals: They are an excellent source of several important minerals, including potassium, manganese, and iron. Potassium is vital for regulating blood pressure, while iron helps with oxygen transport.
Fiber: Sun-dried tomatoes are a good source of dietary fiber, which is important for digestive health and regularity.

The Impact of Preservation: Oil vs. Dry-Packed

Sun-dried tomatoes are typically available in two forms: packed in oil or dry. The health implications of these forms differ significantly due to the processing.

The Pros and Cons of Oil-Packed Varieties

Most sun-dried tomatoes in a jar are packed in oil, often olive or sunflower oil, sometimes with added herbs and spices.

Pros:

Healthy Fats: If packed in extra virgin olive oil, they provide heart-healthy monounsaturated fats.
Enhanced Flavor: The oil absorbs the intense tomato flavor, making it a delicious and versatile ingredient for dressings and marinades.
Convenience: They are ready to use straight from the jar, making them a quick addition to dishes.

Cons:

Higher Calorie Density: The addition of oil significantly increases the calorie and fat content compared to dry-packed versions. For example, a 1-cup serving of oil-packed tomatoes can have over 200 calories, a significant portion of which comes from fat.
Potential for High Sodium: Many manufacturers add salt before or during the preservation process, so the sodium content can be very high. A single cup can contribute a significant percentage of your daily recommended sodium intake, depending on the brand.

Potential Health Risks to Consider

While largely safe, there are some potential risks associated with sun-dried tomatoes, particularly those packed in oil.

Foodborne Illness: In rare cases, sun-dried tomatoes have been linked to outbreaks of viruses like Hepatitis A, as highlighted by investigations in Canada and Europe. Following proper food safety practices is always recommended.
Botulism Concerns: The anaerobic environment created by oil can be a potential breeding ground for Clostridium botulinum if not handled correctly. While commercial products are manufactured safely, it is critical to refrigerate and consume homemade oil-packed tomatoes with fresh herbs or garlic within a few days.

Making a Healthy Choice: A Comparison

To help you decide which type is best for your dietary needs, here is a quick comparison of oil-packed and dry-packed sun-dried tomatoes.


Feature	Oil-Packed Sun-Dried Tomatoes	Dry-Packed Sun-Dried Tomatoes
Calories	Higher due to added oil	Lower, as they are mostly dehydrated tomatoes
Fat Content	Higher, depending on the type of oil used	Very low
Sodium	Often higher due to added salt in processing	Generally lower, though still can contain salt. Always check the label
Preparation	Ready to use straight from the jar	Needs rehydration in water or broth before use
Best For	Spreads, pasta sauces, dishes where the infused oil can be used	Baking, salads, dishes where a strong, non-oily flavor is desired

How to Enjoy Sun-Dried Tomatoes Healthily

Including these flavorful tomatoes in your diet can be a delicious and nutritious choice with a few mindful considerations. The key is moderation and preparation.

Control Portion Sizes: Due to their concentrated nature, a small amount is all you need to add a big burst of flavor. A tablespoon or two is often enough.
Choose Wisely: Opt for lower-sodium varieties. Some brands offer products with minimal or no added salt. If buying oil-packed, choose those packed in healthy oils like extra virgin olive oil.
Drain and Rinse: For oil-packed tomatoes, draining the oil and rinsing the tomatoes can help reduce fat and sodium intake.
Use the Oil: Don't waste the flavorful oil from the jar. It can be used sparingly in dressings or for sautéing, and it is also full of antioxidants and flavor.
Rehydrate Dry-Packed Tomatoes: For maximum control over fat and sodium, buy dry-packed tomatoes and rehydrate them yourself using hot water or broth. You can also control the amount of oil, herbs, and garlic you add.

Conclusion: The Final Verdict

So, are sun-dried tomatoes in a jar healthy? In short, yes, they are a healthy addition to your diet when consumed in moderation. They offer concentrated doses of valuable nutrients like lycopene, fiber, and vitamins. The potential downsides of higher calories, fat, and sodium are a direct result of how they are preserved, not the tomatoes themselves. By reading labels, controlling portion sizes, and choosing the right preparation method—such as opting for dry-packed versions or being mindful of the oil and sodium in jarred ones—you can reap their significant nutritional rewards without the drawbacks. As with any food, the healthiness of sun-dried tomatoes depends on the larger context of your diet and lifestyle. For more information on the nutritional aspects of sun-dried tomatoes, you can consult reliable sources like WebMD.

Frequently Asked Questions

Yes, commercially prepared oil-packed sun-dried tomatoes are generally safe to eat. They are processed to prevent botulism, and storing them in the refrigerator after opening ensures their safety. Always follow the storage instructions on the jar.

They can be. Many brands add salt during the drying and packing process, which significantly increases the sodium content. It is important to check the nutrition label and choose lower-sodium options when possible.

Yes, the oil is safe to use and is infused with the tomatoes' flavor. It can be used for salad dressings, marinades, or for sautéing. If you're concerned about fat or calories, use it in moderation.

Oil-packed varieties have a higher calorie count due to the added fat from the oil. A 1-cup serving of oil-packed can have around 234 calories, whereas a cup of dry-packed has closer to 139 calories.

While the sun-drying process removes most of the water, it also concentrates the nutritional value of the tomatoes. They retain high levels of antioxidants like lycopene and essential vitamins and minerals.

Due to their concentrated flavor, you don't need much to get a big taste impact, which can help reduce overall calorie intake. However, be mindful of portion sizes and the added oil in jarred versions, as this can increase calorie density.

For both oil-packed and dry-packed, store them in the refrigerator in an airtight container once opened. Ensure oil-packed tomatoes remain fully submerged in the oil to maintain freshness and safety.