How unhealthy are canned tomatoes? A Balanced Look at the Facts

November 18, 2025 •

4 min read

Canned tomatoes are picked at the peak of their ripeness and processed within hours to lock in nutrients, yet many people question how unhealthy are canned tomatoes, citing potential concerns over high sodium and BPA. This pantry staple offers significant nutritional benefits, but it also carries potential downsides that warrant closer examination.

Quick Summary

This article examines the primary health concerns surrounding canned tomatoes, including sodium content, potential BPA exposure from can linings, and the use of additives. It also contrasts canned and fresh tomatoes, highlighting the pros and cons of each, to help you make informed dietary choices.

Key Points

Check Sodium: Many canned tomatoes are high in sodium; opt for 'no salt added' varieties to reduce intake significantly.
Prioritize BPA-Free Packaging: The acidic nature of tomatoes can leach BPA from can linings, but most U.S. brands are now BPA-free; choose glass jars for a chemical-free alternative.
Enhance Lycopene Absorption: The cooking process in canning actually increases the bioavailability of lycopene, a powerful antioxidant that protects against chronic diseases.
Watch for Additives: Diced varieties often contain calcium chloride to retain firmness, which can affect texture in cooked sauces; check ingredients for simpler products.
Nutrient-Dense Option: Canned tomatoes are an affordable and convenient source of essential vitamins (C, A, K) and minerals, including calcium and potassium.
Select High-Quality Brands: Brands that can tomatoes at peak ripeness offer superior flavor and nutritional content, so look for a deep red color and thick juice.

The Core Concerns: Sodium, BPA, and Additives

While canned tomatoes are a convenient and nutrient-rich food, they are not without potential health concerns. By understanding these issues, consumers can make more informed choices at the grocery store.

High Sodium Content

One of the most significant drawbacks of many canned foods, including tomatoes, is the added sodium. Salt is often used as a preservative and flavor enhancer in commercially processed foods. Excessive sodium intake is linked to health problems such as high blood pressure and an increased risk of heart disease. A single serving of some canned tomato products can contain a notable percentage of the daily recommended intake, making it a critical consideration for those on a sodium-restricted diet. To mitigate this, consumers can opt for products explicitly labeled 'no salt added' or 'low sodium'. Draining and rinsing the tomatoes can also help reduce the sodium content, though some of the flavor will be lost.

Bisphenol A (BPA) Exposure

For many years, the inner lining of most food cans was coated with an epoxy resin containing bisphenol A (BPA). This chemical can leach into the food, especially with acidic items like tomatoes. BPA has been identified as an endocrine disruptor, potentially interfering with the body's hormonal systems. While the FDA maintains that current exposure levels are safe, mounting consumer concern has pushed many manufacturers to transition to BPA-free can linings. Today, most retail canned tomatoes in the U.S. are packaged in BPA-free cans, and many brands clearly label their products as such. For those who remain cautious, alternative packaging like glass jars or aseptic cartons (e.g., Pomi, Cirio) are excellent BPA-free options.

Additives and Quality Consistency

Beyond sodium, some canned tomato products, particularly diced varieties, include additives like calcium chloride to help them maintain their shape during processing. While considered safe by food regulators, this additive can prevent the tomatoes from breaking down properly during cooking, which is undesirable for sauces and stews. Citric acid is also commonly added to stabilize acidity, ensuring a long shelf life. Those seeking the purest, most natural product should look for cans with a simple ingredient list, ideally containing only tomatoes and their natural juice.

The Health Benefits of Canned Tomatoes

It is important to remember that canned tomatoes still offer many nutritional advantages, some of which are even enhanced by the canning process.

A Bioavailable Lycopene Source

The cooking and processing involved in canning break down the tomatoes' cell walls, making the antioxidant lycopene more bioavailable to the body. Studies have shown that canned and cooked tomato products are superior to fresh tomatoes as a source of this powerful antioxidant, which is linked to a lower risk of heart disease and certain cancers, such as prostate cancer.

Packed with Nutrients

Canned tomatoes are a good source of essential vitamins and minerals. They are rich in vitamin C, vitamin A, potassium, and fiber. While some nutrients like Vitamin C can be slightly reduced by the heating process, canned tomatoes remain a highly nutritious and affordable food.

Canned vs. Fresh vs. Jarred: A Comparison

To fully evaluate the health and culinary aspects, it helps to compare the different forms of tomatoes available.


Feature	Fresh Tomatoes	Canned Tomatoes	Jarred Tomatoes
Availability	Seasonal (best in summer)	Year-round	Year-round
Flavor	Varies widely; peak flavor is seasonal	Consistent, savory, and concentrated	Often brighter and fresher-tasting than canned
Lycopene	Less bioavailable	More bioavailable due to processing	High bioavailability from cooking
Sodium	Naturally low or absent	Can be high; 'no salt added' options exist	Varies by brand; often less salty than canned
Additives	None	May contain calcium chloride or citric acid	Generally fewer additives; check labels
Packaging	None	Traditional can, often BPA-free now	Glass jars, naturally BPA-free
Best Uses	Salads, fresh salsas, raw dishes	Long-simmered sauces, chili, soups	Quick sauces, toppings, when a fresher taste is desired

How to Choose the Healthiest Canned Tomatoes

Choosing healthier canned tomatoes is easy with a few simple guidelines. First, read the ingredient label to check for hidden sodium, sugar, and preservatives. For a more natural product, select cans with just tomatoes and their juice. Second, ensure the can is BPA-free; most brands now explicitly state this on the label, but if you are concerned, alternatives in glass jars or aseptic cartons are widely available. Third, choose high-quality brands that are packed at the peak of freshness, as this ensures the best flavor and nutritional value. A good indicator of quality is a deep red color and thick juice. Lastly, be mindful of specific products. Diced tomatoes often contain calcium chloride to keep them firm, which may not be ideal for a smooth sauce. Whole peeled tomatoes are often the least processed and the most versatile. By paying attention to these details, you can minimize potential risks while maximizing the nutritional benefits of canned tomatoes.

Conclusion

So, how unhealthy are canned tomatoes? The answer is nuanced. While they can be a source of excess sodium and may pose a minor risk from older BPA linings, canned tomatoes are also an excellent source of lycopene, vitamins, and fiber. The convenience and affordability they offer, combined with the availability of healthier options, make them a valuable pantry staple. By selecting low-sodium or 'no salt added' varieties, choosing BPA-free packaging or glass jars, and being mindful of additives, you can enjoy this versatile ingredient as part of a healthy diet. The key is to be a label-reader and a conscious consumer, weighing the convenience against the specific product's contents.

For more information on comparing canned goods, check out this guide: Best Canned Tomatoes, Tested by Food Network Kitchen.

Frequently Asked Questions

No, canned tomatoes are not inherently bad for your health. While they can contain high levels of sodium and some older cans may have BPA, they are also rich in beneficial antioxidants like lycopene. By choosing low-sodium and BPA-free options, you can enjoy them as a healthy part of your diet.

Concerns have been raised about BPA potentially leaching from can linings into food, especially acidic foods like tomatoes. However, based on recent safety assessments, the FDA considers current exposure levels from food to be safe. In response to consumer demand, most U.S. canned tomato manufacturers have already phased out BPA linings.

Not necessarily. While fresh tomatoes contain more vitamin C, the canning process actually makes the antioxidant lycopene more bioavailable to the body. Additionally, canned tomatoes are consistently high-quality year-round, whereas fresh produce can be bland and less nutritious out of season.

To reduce the sodium in canned tomatoes, look for products labeled 'no salt added' or 'low sodium'. If a low-sodium version is not available, you can drain the liquid from the can and rinse the tomatoes with water, which can remove up to 40% of the sodium.

Calcium chloride is an additive used primarily in diced canned tomatoes to help them retain their firm shape during the canning process. Citric acid is another common additive used to stabilize the acidity, which helps with preservation and food safety. For a softer texture, look for whole peeled tomatoes, which are less likely to contain calcium chloride.

Jarred tomatoes are often considered a good option because they are packaged in glass, which is naturally BPA-free and highly recyclable. This offers peace of mind for those concerned about can linings. However, it's still important to check the label for sodium and other additives, as content can vary by brand.

The canning process itself acts as a preservation method, so whole canned tomatoes do not typically require added chemical preservatives. Additives like salt and citric acid, which also aid in preservation, may be included, but minimally processed cans often contain only tomatoes and their juice.