Natural vs. Added Sugar in Canned Tomatoes
Tomatoes are botanically a fruit, which means they naturally contain a certain amount of sugar, primarily fructose and glucose. When tomatoes are canned, these natural sugars are present in the final product. Plain, whole, diced, or crushed canned tomatoes that contain only tomatoes and their juice will have only these inherent sugars, and are generally considered a healthy, low-sugar ingredient.
However, the story changes with more processed tomato products. Canned tomato sauces, ketchups, and some pre-made marinara sauces often have added sugars to balance the tomatoes' acidity and enhance flavor. This is why reading the nutrition facts label and ingredient list is a non-negotiable step for anyone monitoring their sugar intake.
Decoding the Nutrition Label
The key to determining the sugar content in your canned tomatoes lies in understanding the Nutrition Facts panel on the can. The U.S. Food and Drug Administration (FDA) requires manufacturers to list two key figures related to sugar:
What to Look For
- Total Sugars: This number includes all sugars present in the food—both natural and added. For plain canned tomatoes, this figure represents the natural sweetness of the fruit itself.
- Added Sugars: This is the more critical figure for consumers concerned about their sugar intake. It tells you exactly how many grams of sugar were added during processing. The goal for a healthy diet is to minimize intake of added sugars.
- Ingredient List: Always scan the ingredients list for added sweeteners. Manufacturers may use various names, such as corn syrup, high-fructose corn syrup, cane sugar, or just "sugar". If you see these listed, especially high up on the list, the product contains added sugar.
- Serving Size: Pay attention to the serving size listed on the label. Many people consume more than one serving of canned tomatoes in a meal, so you'll need to multiply the sugar content accordingly.
A Comparison of Canned Tomato Products
Understanding the typical sugar profile of different canned tomato products can help you make an informed choice. Highly processed products tend to have more sugar, while simpler ones are safer bets.
| Product Type | Added Sugar Risk | Typical Total Sugar (per 100g) | Notes |
|---|---|---|---|
| Whole or Diced Tomatoes | Low (if unflavored) | ~3-5 grams | Generally safe, natural sugar only. Opt for 'no salt added' varieties. |
| Crushed Tomatoes | Low (if unflavored) | ~4-8 grams | Similar to diced, but processing can concentrate natural sugars slightly. |
| Tomato Puree | Medium | ~9-13 grams | A more concentrated product, so natural sugar is higher. Check for added sweeteners. |
| Tomato Sauce | High | ~5-7 grams | Added sugar is common to balance acidity. Read the ingredient list carefully. |
| Tomato Paste | Medium (often natural) | ~12 grams | Very concentrated, with higher natural sugar. Most pastes have no added sugar, but always check the label. |
| Stewed Tomatoes | High | ~5-9 grams | These are typically seasoned and often contain added sweeteners. |
How to Choose Low-Sugar Canned Tomatoes
Making healthier choices is simple once you know what to look for. For those following a low-sugar diet or simply trying to reduce added sugars, here's how to navigate the canned tomato aisle:
- Prioritize Plain Varieties: Stick to whole, diced, or crushed tomatoes with minimal or no added ingredients. A simple ingredient list that says "tomatoes, tomato juice, calcium chloride" is ideal.
- Seek Out "No Sugar Added" Labels: Many brands, like Muir Glen and Bionaturae, explicitly offer "No Sugar Added" versions of their canned tomatoes. This is your surest bet for avoiding unnecessary sweeteners.
- Check Organic and Italian Brands: Some brands, particularly imported Italian brands like Cento or Mutti, are known for their high-quality, pure tomato products without added sugar.
- Look Beyond the Can: For some applications, using passata in a glass jar can be a good alternative, as they often contain less salt and no added sugars compared to many canned options.
- Flavor Naturally: If you find plain canned tomatoes too acidic, resist the urge to add sugar. Instead, balance the flavor naturally by adding sweet vegetables like onions or carrots, or a pinch of baking soda to neutralize acidity.
Beyond Sugar: The Health Benefits of Canned Tomatoes
Beyond sugar, canned tomatoes offer several compelling health benefits. A key advantage of canned and cooked tomatoes is the high bioavailability of lycopene, a powerful antioxidant that gives tomatoes their red color. While fresh tomatoes also contain lycopene, the heating process involved in canning breaks down cell walls, making the antioxidant more readily absorbed by the body. Lycopene is associated with a reduced risk of heart disease and certain cancers.
Furthermore, canned tomatoes provide a good source of fiber, vitamin C, potassium, and antioxidants, and are generally low in fat and calories. Choosing wisely ensures you reap these nutritional rewards without the hidden drawbacks of added sugars.
Conclusion
Yes, canned tomatoes contain sugar, but this is often naturally occurring and not a cause for concern in plain varieties. The key takeaway for anyone managing their sugar intake is to read labels carefully and distinguish between natural and added sugars. By choosing plain, unseasoned whole or diced tomatoes, and avoiding highly processed sauces with long ingredient lists, you can enjoy the delicious flavor and significant health benefits of canned tomatoes without compromising your dietary goals.
