Are Sun-Dried Tomatoes Protein? Understanding Their Nutritional Profile

December 20, 2025 •

3 min read

According to WebMD, a single cup of dry-packed sun-dried tomatoes contains approximately 8 grams of protein, making them a more concentrated source of protein than their fresh counterparts. The drying process removes water, significantly boosting the nutritional density, so yes, sun-dried tomatoes are protein-rich compared to regular tomatoes.

Quick Summary

Sun-dried tomatoes contain a respectable amount of plant-based protein, particularly when dry-packed. The drying process concentrates nutrients like protein, fiber, and iron. They serve as a flavorful addition to vegetarian and vegan diets to boost protein intake.

Key Points

Concentrated Protein: Yes, sun-dried tomatoes contain protein, with one cup of dry-packed providing around 8 grams due to nutrient concentration.
Nutrient-Dense: The drying process makes sun-dried tomatoes a potent source of vitamins A and C, and essential minerals like potassium and iron.
Antioxidant Power: They are rich in the antioxidant lycopene, which offers significant health benefits.
Preparation Matters: The protein amount differs slightly between dry-packed (~8g per cup) and oil-packed (~6g per cup) varieties due to weight and volume differences.
Versatile Ingredient: Sun-dried tomatoes can be easily incorporated into a variety of dishes like pasta, salads, and dips to add both protein and flavor.

The Nutritional Power of Concentration

When you think of protein sources, vegetables like sun-dried tomatoes may not be the first thing that comes to mind. However, the process of drying tomatoes under the sun removes their high water content, resulting in a product where the remaining nutrients are highly concentrated. This transforms a relatively low-protein fresh vegetable into a more significant source of plant-based protein.

Protein Content: Dry-Packed vs. Oil-Packed

The protein content in sun-dried tomatoes can vary depending on whether they are dry-packed or stored in oil. For a one-cup serving, the difference is noticeable due to the displacement of volume and weight by the oil.

Dry-Packed: A one-cup serving of dry-packed sun-dried tomatoes provides about 8 grams of protein. This is a substantial amount for a vegetable, making it a valuable addition for those following a vegan or vegetarian diet who want to incorporate more protein-rich plant foods.
Oil-Packed: A one-cup serving of oil-packed, drained sun-dried tomatoes typically offers less protein, around 6 grams. This is because the oil replaces some of the tomato solids by volume. While still a good source, it’s important to consider this if you are closely tracking your macronutrient intake.

More Than Just Protein: A Nutrient-Dense Food

Beyond their protein content, sun-dried tomatoes are packed with a variety of other beneficial nutrients. This makes them a powerful ingredient for overall health, not just for a protein boost. They are particularly rich in antioxidants, vitamins, and minerals.

Vitamins: Sun-dried tomatoes are an excellent source of vitamin C, which is vital for immune function, and provitamin A (beta-carotene), essential for vision and skin health.
Minerals: These chewy, flavorful tomatoes provide a high dose of potassium, which is important for heart health and regulating blood pressure. They also contain good amounts of magnesium and iron. In fact, one cup can provide a significant portion of your daily iron needs.
Antioxidants: The sun-drying process concentrates lycopene, a powerful antioxidant known for its potential to reduce the risk of certain cancers and heart disease.
Fiber: With around 7 grams of dietary fiber per cup, sun-dried tomatoes can aid in digestion and help maintain a healthy gut.

Comparing Sun-Dried vs. Fresh Tomatoes

To highlight the impact of the drying process, here is a comparison of the nutritional values for one cup of sun-dried tomatoes (dry-packed) versus one cup of fresh, raw tomatoes. The nutritional concentration is clear, especially regarding protein and fiber.


Nutrient	1 Cup Sun-Dried Tomatoes (Dry)	1 Cup Fresh Tomatoes (Raw)	Difference
Protein	~8 grams	~1.5 grams	Significant Increase
Calories	~139 kcal	~32 kcal	Higher (concentrated)
Fiber	~7 grams	~2 grams	Significant Increase
Potassium	~1851 mg	~292 mg	Significant Increase
Iron	~5 mg	~0.5 mg	Significant Increase
Vitamin C	~21 mg	~25 mg	Slightly Lower

Note: Fresh tomato values are for raw, chopped tomatoes and will vary. The key takeaway is the dramatic concentration of most nutrients in the sun-dried version.

Culinary Uses for a Protein Boost

Sun-dried tomatoes offer a versatile way to add flavor and nutrients to a wide range of dishes. Here are some simple ways to incorporate them into your meals:

Pasta dishes: Toss them into pasta with fresh basil, spinach, and a light olive oil sauce for a quick and flavorful protein boost.
Salads and bowls: Add chopped sun-dried tomatoes to green salads or grain bowls for a chewy texture and intense tomato flavor.
Spreads and dips: Blend them into hummus, pesto, or a creamy white bean dip.
Vegan “ricotta”: Puree sun-dried tomatoes with cashews, nutritional yeast, and herbs to create a delicious and protein-rich ricotta alternative for lasagna or stuffed shells.
Sandwiches and wraps: Layer them in sandwiches or wraps to add a Mediterranean twist.
Scrambles and tofu: Mix them into a tofu scramble or vegan frittata for added depth of flavor and nutrients.

Authoritative Source on Nutrient Density

The National Institutes of Health (NIH) provides extensive research on the benefits of nutrient-dense foods. Their research indicates that consuming a variety of vitamins and minerals, which are concentrated in foods like sun-dried tomatoes, is essential for maintaining a healthy and balanced diet.

Conclusion

In conclusion, if you are looking for a flavorful and nutrient-dense way to add protein to your plant-based or Mediterranean-inspired diet, sun-dried tomatoes are an excellent choice. While they are not a complete protein source like lentils or chickpeas, their concentrated protein content, combined with high levels of fiber, iron, and antioxidants, makes them a valuable ingredient. Whether dry-packed or oil-packed, these chewy tomatoes offer a delicious method to boost both flavor and nutrition in your daily meals.

Frequently Asked Questions

No, like most plant-based foods, sun-dried tomatoes are not a complete protein. They contain various amino acids but should be combined with other plant-based protein sources throughout the day to ensure a complete amino acid profile.

The amount of protein varies slightly depending on preparation. A one-cup serving of dry-packed sun-dried tomatoes contains approximately 8 grams of protein, while oil-packed and drained versions have about 6 grams per cup.

While not as high in protein as legumes or meat, sun-dried tomatoes are considered a good source for a vegetable, especially due to the concentration that occurs during the drying process. They contribute significantly to the protein content of meals in which they are used.

In addition to protein, sun-dried tomatoes are rich in dietary fiber, vitamins A and C, and minerals such as potassium, magnesium, and iron. They are also packed with the antioxidant lycopene.

The protein content is much higher in sun-dried tomatoes. Fresh tomatoes are mostly water, so the drying process concentrates the nutrients. One cup of fresh tomatoes has less than 2 grams of protein, while a cup of dry-packed sun-dried tomatoes has around 8 grams.

Yes, there is a difference. Oil-packed sun-dried tomatoes, which are rehydrated, contain fewer calories and less concentrated nutrients per cup compared to their dry-packed counterparts, as the oil displaces some of the tomato volume and adds calories from fat.

You can add sun-dried tomatoes to pasta dishes, salads, sauces, and dips. They can also be blended into a homemade hummus or pesto, or mixed into a vegan tofu scramble for a boost of both flavor and protein.