Do Canned Tomatoes Have Health Benefits? Unveiling the Nutritional Truth

November 29, 2025 •

3 min read

According to research published in the Journal of Agriculture and Food Chemistry, heat processing dramatically increases the amount of absorbable lycopene in tomatoes. This is one of several compelling reasons why canned tomatoes have notable health benefits, challenging the common misconception that fresh produce is always superior.

Quick Summary

Processed tomatoes retain essential nutrients and, due to cooking, offer significantly higher levels of bioavailable lycopene than their fresh counterparts. Concerns about canning additives like sodium and BPA are easily mitigated by choosing the right products.

Key Points

Enhanced Lycopene: The heat from canning makes the powerful antioxidant lycopene more bioavailable, meaning the body absorbs it more easily than from raw, fresh tomatoes.
Antioxidant Power: A diet rich in the antioxidants from canned tomatoes may help protect against cell damage linked to chronic illnesses like cancer, diabetes, and heart disease.
Retained Nutrients: Canned tomatoes retain essential nutrients like Vitamin A, Potassium, and fiber, and can even have higher levels of minerals like calcium and iron compared to fresh.
Convenient & Affordable: Canned tomatoes are a cost-effective and convenient way to enjoy the nutritional benefits of tomatoes year-round, especially when fresh ones are out of season or expensive.
Manage Sodium and BPA: Concerns about high sodium and BPA from can linings can be addressed by choosing 'no salt added' products or those sold in BPA-free cans, glass jars, or aseptic boxes.
Heart and Bone Health: The nutrients in canned tomatoes, including lycopene and Vitamin K, contribute to supporting heart function, regulating blood pressure, and aiding in calcium absorption for stronger bones.

Surprising Benefits of Canned Tomatoes

For years, fresh has been championed as the ultimate choice, but when it comes to tomatoes, the story is more complex. Canned tomatoes, often picked and preserved at the peak of ripeness, can offer a nutritional powerhouse that is available year-round. The canning process involves heat, which paradoxically boosts the bioavailability of certain antioxidants, most notably lycopene.

The Lycopene Advantage: More Than Just Red Pigment

Lycopene is the carotenoid responsible for the tomato's red color and is a powerful antioxidant. Its primary function is to protect the body's cells from damage caused by harmful free radicals, which are linked to various chronic diseases like cancer, diabetes, and heart disease.

Enhanced Bioavailability: Raw tomatoes have lycopene bound to their cell walls, making it harder for the body to absorb. The heat from cooking and canning breaks down these cell walls, releasing the lycopene and converting it into a form (cis-isomers) that is easier for the body to absorb and utilize. Some studies have shown that cooking tomatoes can increase lycopene content by over 50%.
Cardiovascular Health: Research indicates that lycopene may help lower levels of LDL ('bad') cholesterol and blood pressure, reducing the risk of heart disease and stroke.
Cancer Prevention: Numerous studies have linked high lycopene intake to a reduced risk of certain cancers, particularly prostate cancer. Some findings suggest a protective effect against lung, stomach, and breast cancers as well.

Essential Vitamins and Minerals

While some sensitive nutrients like Vitamin C are partially lost during the heating phase of canning, others are well-retained or even enhanced. A nutritional comparison shows that both fresh and canned versions are beneficial, with canned tomatoes often providing surprising advantages.

Vitamins: Tomatoes, whether fresh or canned, are good sources of Vitamin C and Vitamin A, which are important for immunity, eye health, and skin.
Minerals: Canned tomatoes can contain higher levels of certain minerals compared to their fresh counterparts. For example, some data shows canned tomatoes have significantly more calcium and iron. Potassium, crucial for blood pressure regulation, is also abundant.
Fiber: Canned tomatoes are a good source of dietary fiber, which is vital for promoting healthy digestion and regular bowel movements.

Addressing Common Concerns: Sodium and BPA

Two of the most frequent worries about canned foods are the addition of sodium and the potential for BPA (Bisphenol A) leaching from the can lining. While valid concerns, both can be easily avoided with informed choices.

Sodium: Many canned tomato products, including 'no salt added' varieties, offer a low-sodium option. Always check the nutrition label to manage your intake.
BPA: In recent years, many major manufacturers have transitioned to BPA-free can linings. Consumers can also choose tomatoes packaged in glass jars or aseptic boxes (like brands such as Pomi), which are naturally BPA-free.

Fresh vs. Canned Tomatoes: A Nutritional Trade-Off Table


Nutrient	Fresh Tomatoes	Canned Tomatoes	Notes
Lycopene	Present, but less bioavailable.	More bioavailable due to heat processing.	The cooking process breaks down cell walls, increasing absorption.
Vitamin C	Higher initial levels.	Some loss during canning process.	Remains stable once sealed, potentially lasting longer than fresh produce.
Calcium & Iron	Standard levels.	Often higher concentrations.	Processing can concentrate minerals.
Sodium	Naturally low.	Can be high; 'no salt added' options available.	Check the label to manage intake.
Shelf-Life	Short, perishable.	Long (up to several years) and stable.	Excellent pantry staple for year-round use.

Conclusion: Canned Tomatoes are a Healthy, Convenient Choice

Far from being a less-healthy alternative, canned tomatoes offer distinct nutritional advantages, particularly their higher concentration and bioavailability of lycopene, a potent antioxidant. Coupled with essential vitamins, minerals, and fiber, they are an excellent, convenient, and budget-friendly pantry staple. By opting for low-sodium and BPA-free products, you can easily mitigate potential drawbacks and enjoy the powerful health benefits of this versatile ingredient all year long. Ultimately, both fresh and canned tomatoes have a place in a healthy, balanced diet, but dismissing the canned variety would be a mistake for any health-conscious cook. A balanced approach means incorporating both forms, using fresh for uncooked dishes like salads and canned for sauces and stews to maximize the full spectrum of nutritional benefits.

Food Network: Are Canned Tomatoes Good or Bad?

Frequently Asked Questions

Yes, in many ways they are, and sometimes even more so. While fresh tomatoes contain slightly higher levels of some vitamins like Vitamin C, the heating process for canning increases the bioavailability of the antioxidant lycopene, making it easier for your body to absorb.

Yes, research confirms it. Lycopene is a potent antioxidant that helps protect cells from damage by free radicals. Higher lycopene intake is linked to a reduced risk of certain cancers, particularly prostate cancer, and improved heart health.

While BPA was historically used in can linings, most major manufacturers in the U.S. and Europe have switched to BPA-free alternatives due to consumer concern. For extra assurance, look for packaging labeled 'BPA-free' or choose glass jars and aseptic cartons.

Many brands offer 'no salt added' or 'low sodium' versions of their canned tomato products. Reading the nutrition label is the best way to monitor and control the sodium content in your cooking.

Commercially canned tomatoes are very safe due to strict pasteurization and sterilization processes that destroy bacteria. You should avoid buying cans that are dented, swollen, or leaking. Concerns about botulism are more relevant for improperly handled home-canned foods.

Choose products with minimal ingredients, preferably just tomatoes and their juice. Look for 'no salt added' and 'BPA-free' labels. Whole peeled tomatoes are often recommended by chefs for their quality and versatility.

Yes, cooking fresh tomatoes also increases lycopene's bioavailability, especially when a source of fat like olive oil is used. The advantage of canned tomatoes is that this process has already been done, providing a consistent, ready-to-use product with high levels of absorbable lycopene.