Nutritional Information And Benefits Of Sun-Dried Tomatoes

Tomatoes are nutritious but they can go bad if kept for too long in the refrigerator. An alternative method of using tomatoes while keeping the nutrition intact is by sun-drying them.

Sun-dried tomatoes are no different from fresh tomatoes. The nutritional components of these are pretty much the same including antioxidants, lycopene, vitamin C, and others. They only differ in the amount of water content which is lower when compared with fresh tomatoes.

Let’s examine the nutrition of sun-dried tomatoes in detail and how it benefits the body.

Nutritional Information Of Sun-Dried Tomatoes

The values mentioned are based on a 2000-calorie diet. 1 cup is approximately 110 grams.

1. Nutrients

• Calories: One cup of sun-dried tomatoes contains 234 calories that constitute about 23 percent of the daily value.
• Dietary fiber: A cup of sun-dried tomatoes contains 6 grams of dietary fiber and constitutes about 24 percent of the daily value. Dietary fiber aids in digestion, prevents constipation, and helps you feel full.
• Proteins: A cup of sun-dried tomatoes contains 6 grams of proteins constituting about 12 percent of the daily value.
• Total fat: It contains 15 grams of the total fat constituting about 23 percent of the daily percent value.

2. Minerals

• Sodium: A cup of sun-dried tomatoes contains 293 milligrams of sodium constituting about 12 percent of the daily value.
• Potassium: A cup of sun-dried tomatoes contains 1.72 grams of potassium constituting 49 percent of the daily percent value. Potassium helps in maintaining your body’s electrolyte balance.
• Magnesium: A cup of sun-dried tomatoes contains 89 milligrams of magnesium constituting 22 percent of the daily value.
• Iron and calcium: A cup of sun-dried tomatoes contains iron and calcium constituting about 16 percent and 5 percent, respectively, of the daily intake value.

3. Vitamins

• Vitamin C: A cup of sun-dried tomatoes contains 112 milligrams of vitamin C which constitutes 186 percent of the daily value.
• Thiamin: A cup of sun-dried tomatoes contains 0.21 milligrams of thiamin.
• Riboflavin: A cup of sun-dried tomatoes contains 0.42 milligrams of riboflavin.
• Niacin: A cup of sun-dried tomatoes contains 3.99 milligrams of niacin.
• Vitamin B-6: A cup of sun-dried tomatoes contains 0.35 milligrams of vitamin B-6 constituting 20 percent of the daily intake.
• Vitamin A: A cup of sun-dried tomatoes contains 70 micrograms of vitamin A.

Health Benefits Of Sun-Dried Tomatoes

1. Neutralizes Free Radicals

Sun-dried tomatoes are rich in vitamin C. Vitamin C, a dietary antioxidant, helps in fighting free radicals and lowering inflammation. Free radicals are formed due to chemical processes that take place in the body making it prone to diseases like arthritis, cardiovascular disease, and cancer. Vitamin C also supports the immune system.

Vitamin A refers to a group of components with different functions. Vitamin A is essential for vision and boosting the immune system. Three other members of the vitamin A family – lycopene, lutein, and zeaxanthin – work as antioxidants. Lutein and zeaxanthin protect your eyes from age-related diseases, such as cataracts and macular degeneration whereas lycopene is associated with a lower risk of prostate cancer.

2. Strengthens Bones

The presence of calcium and magnesium in sun-dried tomatoes helps in maintaining strong bones. Calcium combines with phosphorus to create the primary bone-building mineral hydroxyapatite whereas magnesium maintains healthy bone tissues and helps in energy production.

3. Maintains A Healthy Heart

Vitamin C in sun-dried tomatoes acts as antioxidants.¹ It helps reduce the inflammation in blood vessels. While calcium is good for bones, it also stimulates the contraction of heart muscles. Magnesium helps in relaxing the heart muscles, ensuring the normal heart rhythm. Calcium and magnesium together regulate blood pressure by coordinating the contraction and relaxation of blood vessel walls. In addition, sun-dried tomatoes benefit the heart because they are cholesterol-free.

You can add sun-dried tomatoes to salads, sandwiches, and wraps. You can also blend them into your pizza sauce for a concentrated tomato flavor or add them as pizza toppings. You can also add them to your favorite pasta dishes. Sun-dried tomatoes cooked in oil are higher in calories and fat than those without oil, making them less healthy if you want to control your weight gain.