Do Canned Stewed Tomatoes Contain Calories?
Yes, a can of stewed tomatoes does contain calories, as do all food items with nutritional value. The key takeaway, however, is that they are generally a low-calorie food, especially when compared to many processed foods. The exact number of calories will depend on the brand, preparation method, and any added ingredients such as sugar, oils, or additional vegetables like onions and peppers. Understanding the nuances behind these variations can help you make more informed dietary choices.
The Caloric Breakdown of Canned Stewed Tomatoes
Stewed tomatoes get their calories primarily from carbohydrates and a small amount of protein, with minimal fat content. A standard 1-cup serving of regular canned stewed tomatoes typically contains around 60 to 70 calories. For example, one brand might list 66 calories per cup, derived from approximately 16 grams of carbohydrates and 2.3 grams of protein. Another brand, especially a 'no salt added' version, might have slightly fewer calories, such as 62 per cup, but a slightly different nutritional breakdown with 14 grams of carbs and 3.1 grams of protein.
Lists of what affects caloric content:
- Added Sugars: Many commercial stewed tomato recipes include added sugar to balance the acidity. This is a primary factor that increases the overall calorie count.
- Added Oils: Though most are fat-free, some specialty or Italian-style versions may contain oil, increasing the calorie and fat content.
- Extra Ingredients: The addition of other vegetables like celery, peppers, and onions in some varieties can slightly alter the nutritional profile.
- Concentration: The reduction of water during the stewing process can increase the calorie density of the final product. Lycopene, a powerful antioxidant, also becomes more concentrated during this process.
Comparison Table: Calories in Different Canned Tomato Products
| Product Type | Serving Size | Approximate Calories | Key Nutritional Difference |
|---|---|---|---|
| Canned Stewed Tomatoes | 1 cup (260 g) | ~66 | Often contains added sugar and seasonings. |
| Canned Stewed (No Salt Added) | 1 cup (260 g) | ~62 | Lower sodium, potentially less sugar or no sugar added. |
| Canned Diced Tomatoes | 1 cup (240 g) | ~38 | Fewer calories, less processing, packed in tomato juice. |
| Canned Whole Tomatoes | 1 cup (240 g) | ~38 | Similar to diced; minimal processing and added ingredients. |
| Tomato Paste | 1 tablespoon | ~13 | Highly concentrated; higher calories per tablespoon. |
Why Calorie-Conscious Consumers Should Check Labels
For those monitoring their calorie intake, reading the nutrition label is crucial. As the table above illustrates, there can be a noticeable difference in calorie content, even between different types of canned tomatoes. Stewed tomatoes are generally more calorically dense than simple diced or whole tomatoes because of the added ingredients and cooking process. This means that if you are using stewed tomatoes as a base for a soup or sauce, you should account for the slightly higher caloric load compared to using plain canned tomatoes. Fortunately, there are many 'no salt added' and 'no sugar added' options that can be used to control calories and sodium more effectively. For instance, a half-cup serving of one popular brand's no-salt-added stewed tomatoes has only 40 calories.
How to Minimize Calories with Stewed Tomatoes
If you want the convenience and flavor of canned stewed tomatoes but prefer to keep calories to a minimum, there are simple strategies you can follow:
- Choose 'No Salt Added' Varieties: These versions are more likely to have less or no added sugar as well, helping to lower the calorie and sodium content.
- Make Your Own: Creating your own stewed tomatoes allows for complete control over ingredients. Start with fresh or plain canned tomatoes, then add your own spices and herbs like basil, oregano, and garlic powder for flavor without extra calories from sugar.
- Rinse and Drain: If you're using stewed tomatoes in a recipe where the extra liquid isn't essential, draining and rinsing the tomatoes can remove some of the sugary, salty liquid. This is more effective with diced or whole varieties but can be applied to stewed as well.
- Use as a Base, Not a Finisher: Use the stewed tomatoes as the flavor base for a dish and bulk it up with other low-calorie ingredients, such as additional vegetables, lean proteins, or legumes.
Conclusion
In conclusion, a can of stewed tomatoes definitely has calories, but it remains a low-calorie food option overall. The specific calorie count is influenced by the addition of ingredients like sugar, oil, and other vegetables during processing. By checking product labels, opting for 'no salt added' varieties, or making your own, you can enjoy this versatile pantry staple while maintaining better control over your calorie intake. Remember that stewed tomatoes also provide valuable nutrients like lycopene and fiber, so they can be a healthy part of a balanced diet when chosen wisely.
Frequently Asked Questions About Stewed Tomato Calories
Q: Are canned stewed tomatoes high in sugar? A: Not typically, but some brands add a small amount of sugar to balance the tomatoes' natural acidity. Check the nutrition label for the 'Added Sugars' line to be certain.
Q: How many calories are in a 14.5 oz can of stewed tomatoes? A: The calories in a 14.5 oz can of stewed tomatoes can range. For example, a 1-cup serving (around half a can) might be 40-90 calories, so a full can could be between 80 and 180 calories, depending on the brand and added ingredients.
Q: Is there a calorie difference between stewed and plain diced tomatoes? A: Yes, stewed tomatoes generally have more calories than plain diced tomatoes due to the cooking process and added ingredients like sugar and seasonings.
Q: Are no-salt-added stewed tomatoes lower in calories? A: Not always, but often. 'No salt added' versions may also contain less added sugar, contributing to a lower overall calorie count. Always compare labels to confirm.
Q: Can I use stewed tomatoes on a low-calorie diet? A: Absolutely. Because they are generally a low-calorie food, stewed tomatoes can be an excellent addition to many low-calorie meals, such as soups, stews, and sauces, to add flavor and nutrients.
Q: What is a good, low-calorie alternative to canned stewed tomatoes? A: Simple canned diced or whole tomatoes are a great lower-calorie alternative. You can add your own salt-free seasonings to control flavor and sodium intake.
Q: Does cooking stewed tomatoes change their calorie count? A: The cooking process itself doesn't significantly change the calorie count. However, adding oil, sugar, or other calorie-dense ingredients during preparation will increase the final caloric value.
Q: Do organic stewed tomatoes have fewer calories? A: The organic label refers to farming practices, not the calorie content. Calorie counts in organic and conventional versions depend on the specific added ingredients and formulation. Always check the label.
Q: What nutrients are in a can of stewed tomatoes besides calories? A: Stewed tomatoes are a good source of fiber, Vitamin C, Vitamin A, and the antioxidant lycopene.
Q: How does the canning process affect the nutrients in stewed tomatoes? A: The heat from canning can slightly decrease some heat-sensitive vitamins, like Vitamin C. However, it significantly increases the bioavailability of lycopene, making it easier for the body to absorb.
Q: Can I use canned stewed tomatoes to make a low-calorie pasta sauce? A: Yes, you can. By combining canned stewed tomatoes with lean protein, herbs, and other low-calorie vegetables, you can create a flavorful and healthy pasta sauce. Opt for 'no salt added' varieties to better control sodium levels.
Q: What's a simple way to use stewed tomatoes in a healthy meal? A: A simple and healthy use is to add them to chili, a vegetarian soup, or a lean ground turkey sauce. They can also be simmered with spices and served as a side dish for chicken or fish.
Q: Is the calorie count on the label for the whole can or a serving? A: The nutrition label typically provides data per serving, with the serving size and number of servings per container listed at the top. You must multiply the per-serving calories by the number of servings to find the total for the whole can.
