What is a serving of sun-dried tomatoes?

October 28, 2025 •

4 min read

The serving size for dried foods is typically one-half that of their fresh counterparts, which means a standard serving of sun-dried tomatoes is significantly smaller than you might expect, yet still packs a powerful nutritional punch.

Quick Summary

For both dry and oil-packed varieties, a standard serving of sun-dried tomatoes is about 1/4 cup, but nutritional profiles differ. Due to nutrient concentration, smaller portions are recommended for a balanced diet and calorie management.

Key Points

Standard Serving Size: A standard serving of dry-packed sun-dried tomatoes is approximately 1/4 cup, equivalent to about 55 grams.
Oil-Packed vs. Dry: Oil-packed varieties contain significantly more calories and fat than dry-packed options due to the added oil.
Nutrient Concentration: The drying process concentrates nutrients, including antioxidants like lycopene and vitamin C, but also increases the calorie and sugar density.
Measurement Matters: For accurate portion control, especially with oil-packed tomatoes, using a measuring cup or scale is recommended.
Sodium and Calorie Count: Be mindful of potentially high sodium levels in commercially prepared versions and the higher calorie density of oil-packed types.
Nutrient Powerhouse: Even a small serving provides a significant boost of minerals like potassium, magnesium, and essential fiber.

Sun-dried tomatoes are a flavor-packed ingredient, but their small size and intense flavor can make portion control a challenge. Unlike fresh tomatoes, which are mostly water, sun-dried versions have a concentrated nutritional profile, which means a little goes a long way. Understanding what constitutes a proper serving size is crucial for managing your calorie intake and maximizing their health benefits without overdoing it.

The Standard Serving Size: It Depends on the Form

Determining a standard serving of sun-dried tomatoes is complicated by how they are packaged. The two most common varieties are dry-packed, which are often sold in bags or boxes, and oil-packed, which are marinated and preserved in jars. The type of packaging has a significant impact on the serving size and overall nutritional content, particularly the calorie and fat count.

Dry-Packed Sun-Dried Tomatoes

For dry-packed sun-dried tomatoes, a standard serving is typically a quarter-cup (about 54-55 grams). Because they are dehydrated, this small volume represents the nutritional equivalent of a much larger quantity of fresh tomatoes. This portion is ideal for adding intense flavor and a chewable texture to dishes without adding excessive calories or fat. Some nutritional guides also list a serving in smaller portions, such as 4 to 6 pieces, as a reference for snacks or additions to salads.

Oil-Packed Sun-Dried Tomatoes

Oil-packed sun-dried tomatoes are rehydrated and stored in a jar with olive oil, herbs, and spices. While a quarter-cup serving size is still a good guideline for the tomato pieces themselves, the addition of oil dramatically increases the calorie and fat content. It is important to drain the oil thoroughly before using the tomatoes to manage the extra calories and sodium. For those watching their fat intake, dry-packed tomatoes are often the preferred option.

Nutritional Profile of a Sun-Dried Tomato Serving

Despite their small size, sun-dried tomatoes are a nutrient powerhouse. The drying process concentrates not only their flavor but also their key vitamins and minerals.

Vitamins, Minerals, and Antioxidants

Here is what you can expect from a typical serving:

Lycopene: A powerful antioxidant also found in fresh tomatoes, but with higher bioavailability in sun-dried versions, potentially aiding skin health and reducing the risk of certain cancers.
Vitamin C: An essential nutrient that supports immune function. Sun-dried tomatoes are packed with this vitamin.
Fiber: A good source of dietary fiber, especially insoluble fiber, which aids digestion and helps prevent constipation.
Potassium: This mineral is vital for regulating fluid balance and blood pressure.
Magnesium: Supports muscle and nerve function.

Nutrient Concentration and Impact

It is important to remember that this concentration effect applies to all nutritional aspects. The sugar and calorie counts per gram are higher in sun-dried tomatoes than in fresh ones. Some varieties, especially those in oil, can also have a significant amount of added sodium from preservatives and seasoning.

Practical Measurement and Portion Control

For recipes or daily consumption, accurately measuring your sun-dried tomatoes is key. Here are some tips:

Use a Measuring Cup: A standard 1/4 cup measuring cup is the most reliable tool for volume measurement.
Use a Kitchen Scale: For optimal accuracy, especially for those counting calories or macros, weigh out the portion. A standard serving can be approximately 55 grams for dry-packed.
Use Your Hand: As a rough guide, a cupped hand can represent about a half-cup, so about half of that would be a good estimate for a serving.
Track Your Intake: Because the nutrients are so concentrated, it is easy to consume too much without realizing it. Tracking your intake, especially if you're on a restrictive diet like keto, is important.

Serving Size Comparison: Dry vs. Oil-Packed

For a clear perspective on the nutritional differences, consider this comparison table.


Feature	Dry-Packed Sun-Dried Tomatoes	Oil-Packed Sun-Dried Tomatoes
Serving Size (Volume)	1/4 cup (approx. 55g)	1/4 cup (drained)
Typical Calories (Approx.)	~140 kcal	~235 kcal
Typical Fat Content	~2g	~15g
Sodium Content	Often contains added salt; check label.	Often higher due to marinating and oil.
Best For	Lower-fat recipes, snacks, salads.	Dishes where rich, savory flavor is desired; can be used in the oil.

Conclusion: The Final Word on Your Serving

Ultimately, what constitutes a serving of sun-dried tomatoes is not a rigid rule but a guideline for moderation. A quarter-cup serving size is the most widely accepted standard, but this can be adjusted based on the preparation method (dry vs. oil-packed) and your personal dietary goals. By understanding the concentrated nature of this delicious ingredient, you can enjoy its robust flavor and numerous health benefits without consuming excess calories or sodium. For more detailed information on the health benefits, consider reviewing resources like WebMD's guide on sun-dried tomatoes..

Frequently Asked Questions

No, a standard serving of dried tomatoes is half the volume of fresh ones. For example, 1/4 cup dried is equivalent to 1/2 cup fresh due to the concentrated nature and removal of water.

The number of pieces can vary, but based on weight, about 55 grams is often cited as a cup measurement. For a smaller reference, a portion can be as little as 4 to 6 pieces.

Oil-packed versions are higher in calories and fat due to the added oil. While the oil adds flavor, draining it can help manage the fat content. Dry-packed versions are a lower-fat alternative.

Yes, but in moderation. Because the sugar and carbs are concentrated, a serving must be carefully tracked to fit within daily carb limits. A standard serving contains about 6 grams of net carbs.

Some commercially prepared sun-dried tomatoes contain added salt, which increases their sodium content. It is wise to check the nutrition label, especially for oil-packed varieties, which may contain more salt.

They are an excellent source of lycopene, a powerful antioxidant, and also provide good amounts of fiber, Vitamin C, and potassium. The drying process makes the lycopene more bioavailable.

Dry-packed tomatoes should be stored in an airtight container in a cool, dark, dry place. Oil-packed tomatoes should be refrigerated and kept submerged in their oil after opening to preserve freshness.