What is the nutritional value of sun dried tomatoes

What is the nutritional value of sun dried tomatoes This question comes up a lot for people who love bold flavor but still care deeply about there health, diet and fitness. Sun dried tomatoes taste rich, chewy, and slightly tangy, and they can turn a simple salad, pasta, or omelet into something that feels special. At the same time, they are a concentrated food, so the nutrients, calories, and sodium can add up fast. In this guide, we walk through the full nutritional value of sun dried tomatoes, so you can decide how they fit into a balanced eating pattern.

Nutrition at a glance for sun dried tomatoes

The values below are approximate and can vary with brand, drying method, and whether oil or salt is added.

Serving size reference for sun dried tomatoes

For most packaged sun dried tomatoes, a standard serving size is 1/4 cup of dry-packed pieces or about 7 to 8 tomato halves. In real life, many of us sprinkle them on salads or pizza and do not measure, which can easily double that amount. For sun dried tomatoes packed in oil, a serving is often listed as 7 to 10 grams, around 3 to 4 halves, plus 1 teaspoon of oil.

If you are watching calories, carbs, or sodium, it helps to actually measure a 1/4 cup once or twice. After that, your eyes starts learning what a reasonable portion looks like, which is very helpful for people tracking macros or trying to control blood pressure and weight.

Calorie content

The nutritional value of sun dried tomatoes is strongly affected by how concentrated they are. Removing water shrinks the tomato but keeps most of the calories and nutrients. A 1/4 cup serving has roughly 35 to 40 calories, mostly from carbohydrates. When sun dried tomatoes are packed in oil, the calorie count can jump to 80 to 120 calories per serving, depending on how much oil you eat with them.

For active adults or athletes, these are not huge numbers. For someone on a lower calorie plan, those extra calories from oil can matter, especially if sun dried tomatoes are used often in salads, pasta, and sandwiches across the week.

Macronutrient breakdown

Carbohydrates

Sun dried tomatoes are primarily a carbohydrate food. A 1/4 cup serving offers about 8 grams of carbs. These carbs come from natural sugars and complex carbohydrates in the tomato flesh and skin. Because the water has been removed, the carbs per bite are higher than in fresh tomatoes. This is one reason the taste feels so intense and concentrated.

Fiber content

One of the key reasons many health-focused people add sun dried tomatoes to their meals is the fiber. That same 1/4 cup serving has about 2 grams of fiber, sometimes a bit more. For such a small volume of food, that is a meaningful amount. Fiber helps support digestion, bowel regularity, and satiety. It also helps with cholesterol management and blood sugar control.

When you compare the nutritional value of sun dried tomatoes to fresh tomatoes, the fiber is higher per cup because the skins and pulp are packed more closely together. For someone aiming for 25 to 38 grams of fiber per day, even a couple servings per week can contribute nicely.

Sugars: natural vs added

The 5 grams of sugar in a 1/4 cup portion of sun dried tomatoes are naturally occurring fructose and glucose from the tomato. There is no added sugar in traditional sun drying. However, flavored commercial products, like sweetened tomato strips or some marinated mixes, may contain added sugar in the soaking liquid or marinade. That is why the ingredients list matters a lot.

If you live with diabetes or prediabetes, the natural sugar still counts toward your carb allowance, but the fiber and overall low glycemic impact (more on that below) helps blunt the blood sugar response compared with many refined carb snacks.

Protein content

A 1/4 cup serving of sun dried tomatoes give about 2 grams of protein. By itself, that is not a high protein food, but it is more than we get from most condiments. When combined with beans, lentils, cheese, or lean meats, sun dried tomatoes help build a complete and more satisfying meal.

Fat content

Dry-packed sun dried tomatoes are naturally very low in fat, with well under 1 gram per serving. The story changes once oil is involved. If sun dried tomatoes are packed in olive oil, the overall fat content can jump to 5 to 8 grams per serving, depending how much oil sticks to the tomatoes or is spooned into the dish.

Olive oil provides heart friendly monounsaturated fat, which is generally considered a positive choice, but the calories are still dense. For people tracking macros for weight loss, this difference between dry-packed and oil-packed is worth paying attention too.

Saturated fat

Dry sun dried tomatoes contain almost no saturated fat. Even when packed in olive oil, the saturated fat content remains relatively low compared with products packed in butter or cream-based sauces. If sun dried tomatoes are part of a pizza loaded with processed meats and cheese, the saturated fat in the full dish will be much higher than the tomatoes themselves.

Trans fat

Tomatoes, including sun dried, naturally have no trans fat. However, if they are used in packaged dips, spreads, or baked snacks that include partially hydrogenated oils, that product could still contain trans fat. Pure sun dried tomatoes or those packaged simply in olive oil will not be a trans fat source.

Vitamin content

The nutritional value of sun dried tomatoes is especially impressive when we look at vitamins. Drying concentrates many of the fat-soluble nutrients like vitamin A and carotenoids.

Key vitamins include:

• Vitamin A (as beta carotene and other carotenoids) Sun dried tomatoes typically provide around 15 to 20 percent of the daily value in a 1/4 cup. Vitamin A supports eye health, immune function, and skin integrity.
• Vitamin C Some vitamin C is lost during drying, since it is sensitive to heat and air. Still, a small serving can deliver around 10 percent of the daily value, which helps support immune health and collagen formation.
• Vitamin K This vitamin supports normal blood clotting and bone health. Sun dried tomatoes provide about 7 percent of the daily value per 1/4 cup.
• Several B vitamins Including B6, niacin, and folate in smaller amounts, which help support energy metabolism and nervous system function.

For someone who does not always hit the target for colorful vegetables each day, adding a spoonful of sun dried tomatoes into wraps, sauces, and omelets is an easy way to raise vitamin intake without feeling like you are eating a “diet” food.

Mineral content

Minerals are another strong point for the nutritional value of sun dried tomatoes. Because the water is gone, the minerals are compact in a very small volume.

Important minerals in a 1/4 cup serving include:

• Potassium Around 400 to 450 mg per serving, roughly 12 to 15 percent of the daily value. Potassium supports healthy blood pressure, muscle function, and fluid balance. Many American adults do not get enough potassium, so this is a helpful boost.
• Iron About 1 to 1.5 mg per serving, around 8 percent of the daily value for many adults. Iron helps carry oxygen in the blood. Plant-based iron is non-heme, which is absorbed less efficiently, but still contributes to overall intake.
• Magnesium Roughly 20 to 25 mg per serving, around 6 percent of daily value. Magnesium support muscle relaxation, nerve function, energy production, and regular heart rhythm.
• Copper and manganese Present in modest amounts, both of which play roles in connective tissue formation and antioxidant defenses.

Sodium content

Sodium is where things can get tricky. Natural, unsalted sun dried tomatoes have quite low sodium, usually less than 20 mg per quarter cup. However, many commercial versions are salted before drying or marinated in salty brines.

It is common to see 250 to 300 mg of sodium per 1/4 cup serving, which is more than 10 percent of the recommended daily limit for many adults. For someone with high blood pressure or kidney concerns, that adds up quickly when used on pizza, pasta, and salads all in the same day.

To keep sodium under control, we can:

• Choose unsalted or low-sodium brands when possible.
• Rinse oil-packed or brined sun dried tomatoes before use to remove some surface salt.
• Balance salty foods with plenty of fresh vegetables, herbs, and unsalted nuts in the same meal.

Cholesterol content

Sun dried tomatoes are a plant food and contain no cholesterol. Even when packed in olive oil, the cholesterol content remains zero. Any cholesterol in a dish featuring sun dried tomatoes would come from animal products, like cheese, meat, or creamy sauces served with them.

Glycemic impact and blood sugar

Although sun dried tomatoes contain natural sugars and about 8 grams of carbs per serving, their overall glycemic impact is fairly low. The fiber, along with the organic acids and phytonutrients in tomatoes, slow digestion and absorption. Most people with stable blood sugar will not see a sharp spike from a typical portion, especially when eaten with protein and healthy fats.

For someone living with diabetes, portion control and total carbohydrate counting still matter. Pairing sun dried tomatoes with beans, grilled chicken, fish, or whole grains helps keep blood sugar more steady. Compared to many sweet condiments or carb-heavy sides, sun dried tomatoes can be a smarter flavor choice.

Digestive considerations

The fiber and concentrated nature of sun dried tomatoes can be both helpful and challenging for digestion. Many people experience better regularity and greater satiety when they add fiber-rich foods like this to their meals. Others may notice gas or mild bloating, especially if they suddenly increase portion sizes.

For individuals with irritable bowel syndrome (IBS) or those following a low FODMAP pattern, small amounts of sun dried tomatoes may be tolerated while larger servings could cause discomfort. The chewy skins can also be a little tough for people with sensitive digestion or those recovering from intestinal illness.

Allergen information

Tomatoes are not a top allergen, but tomato allergy and intolerance do exist. Some people experience mouth itching, flushing, or digestive symptoms after eating tomato products, including sun dried. Those with oral allergy syndrome related to certain pollens may also react to tomatoes.

Another issue is cross-contact. Packaged sun dried tomatoes may be processed in facilities that also handle nuts, dairy, wheat, or soy. If you lives with food allergies, checking labels for “may contain” or “processed in a facility” statements is wise.

Antinutrients and absorption notes

Tomatoes contain small amounts of natural compounds like oxalates and phytates, which can lightly reduce mineral absorption. However, compared with many leafy greens or legumes, levels in tomatoes are modest. For most healthy adults, this is not a concern.

On the positive side, the drying process actually increases bioavailability of certain antioxidants, especially lycopene. Lycopene is better absorbed when tomatoes are heated and eaten with some fat, so oil-packed sun dried tomatoes added to a meal with olive oil, nuts, or cheese can actually help your body use these protective compounds more efficiently.

Health considerations of sun dried tomatoes

When we look at the whole picture, the nutritional value of sun dried tomatoes supports several aspects of health. They are rich in antioxidants like lycopene, beta carotene, and vitamin C, which help protect cells from oxidative stress. The potassium and magnesium support normal blood pressure and heart rhythm.

The fiber content supports digestive health and helps with cholesterol management. Several studies link higher intakes of tomato products with reduced risk of certain cancers, especially prostate cancer, and better cardiovascular outcomes, although these benefits come from an overall dietary pattern, not one single food.

Potential benefits

Some key potential benefits of including sun dried tomatoes in your diet include:

• Heart support through potassium, fiber, and antioxidants that may help support healthy blood pressure and vascular function.
• Eye and skin health from vitamin A and carotenoids.
• Improved meal satisfaction because the intense flavor can make healthy dishes like salads and grain bowls more enjoyable, wich can support long term adherence to a nutritious eating pattern.
• Convenience since they are shelf-stable and easy to store, making it simple to add vegetables to meals even when fresh produce is low.

Potential concerns or limitations

On the other side, we should be honest about possible downsides.

For many store brands, high sodium is the main concern. Some jars or bags of sun dried tomatoes supply more than 250 mg of sodium per small serving, which can push daily intake to high levels if used generously.

Portion creep is another challenge. It is easy to snack directly from the jar while cooking, especially if they are marinated in flavorful oil. That can add unexpected calories and fat. For some people with reflux or acid sensitivity, concentrated tomato products may trigger heartburn or discomfort.

Portion size guidance

For most healthy adults, a practical portion of dry-packed sun dried tomatoes is about 1/8 to 1/4 cup (roughly 4 to 8 halves) at a time. If they are oil-packed, staying near the lower end of that range and paying attention to how much oil you spoon out can keep calories more reasonable.

Using them as a flavor accent rather than the main bulk of a dish works best. A few strips in a salad, a small handful mixed into pasta, or a spoonful in a grain bowl give you flavor and nutrition without overdoing sodium or calories.

Frequency of consumption

Most people can enjoy sun dried tomatoes a few times per week as part of an overall balanced diet focused on fruits, vegetables, whole grains, lean proteins, and healthy fats. If you have high blood pressure or significant kidney disease, you may want to limit high-sodium versions and choose low-sodium or home-dried options instead.

Fresh vs sun dried vs canned tomatoes

Fresh tomatoes are low in calories and fairly low in many nutrients per volume because they are mostly water. They shine when eaten in large portions, like big salads or sliced on sandwiches. Canned tomatoes fall in between fresh and dried. They have more concentrated lycopene and some minerals, but less than sun dried tomatoes per cup.

Sun dried tomatoes offer the most concentrated nutritional profile for many vitamins and minerals, especially when we look per ounce. They also bring a deeper, almost umami flavor. The tradeoff is higher calories and often higher sodium. So, each type has a place. Fresh for hydrating, low-calorie volume; canned for cooking sauces and soups; sun dried for intense flavor and nutrition in small amounts.

Cultural and traditional uses

Sun dried tomatoes have roots in Mediterranean cooking, where tomatoes were dried under the warm sun to preserve the summer harvest for winter months. In Italian and Greek kitchens, they often show up in antipasto platters, pasta dishes, focaccia, and savory spreads.

For many of us in the United States, they became popular during the rise of “Mediterranean style” cuisine in restaurants, ending up in everything from bagels to gourmet salads. That cultural background matters, because the traditional pattern also includes vegetables, whole grains, legumes, olive oil, and modest portions of cheese and seafood, which together form a very heart-friendly style of eating.

How sun dried tomatoes fit into a balanced diet

When we zoom out, sun dried tomatoes work best as part of a thoughtful eating pattern that prioritizes whole, minimally processed foods. They add:

• Color and flavor to help us enjoy vegetable-focused meals.
• Fiber and potassium that support cardiovascular health.
• Antioxidants that work together with nutrients from other fruits and vegetables.

On a typical day, you might use a spoonful of chopped sun dried tomatoes in a morning omelet, toss a few strips into a lunchtime salad with leafy greens and chickpeas, or mix them into whole grain pasta with olive oil and grilled chicken at dinner. Each time, they replace or reduce the need for heavy creamy sauces or extra salt.

Pairing suggestions

To make the most of the nutritional value of sun dried tomatoes, pairing them with certain foods can be very helpful.

They go especially well with:

• Healthy fats like olive oil, avocado, nuts, and seeds, which help absorb fat-soluble antioxidants like lycopene and vitamin A.
• Proteins such as grilled chicken, tuna, salmon, beans, lentils, or tofu, creating balanced meals for blood sugar control and satiety.
• Whole grains including quinoa, farro, brown rice, or whole wheat pasta, rounding out fiber intake and helping you feel full.

A simple idea is tossing cooked whole wheat pasta with olive oil, garlic, chopped sun dried tomatoes, baby spinach, and white beans. The dish offers complex carbs, protein, fiber, healthy fats, and a powerful mix of vitamins and minerals, all with robust flavor.

Storage and shelf life

Dry-packed sun dried tomatoes keep well in an airtight container in a cool, dark place for several months, sometimes up to a year, depending on packaging. Once opened, storing them in the fridge can preserve flavor and color longer. Oil-packed sun dried tomatoes should be refrigerated after opening and typically last several weeks, sometimes a few months, as long as they remain covered in oil and handled with clean utensils.

Because they are shelf stable, sun dried tomatoes are a great pantry backup for days when fresh produce is low. That reliability often helps busy people in the US stay closer to there nutrition goals even during hectic work weeks.

Frequently asked questions about the nutritional value of sun dried tomatoes

Are sun dried tomatoes healthier than fresh tomatoes

They are not exactly “healthier,” but they are more concentrated. Per gram, sun dried tomatoes have more fiber, potassium, iron, and antioxidants than fresh. However, they also have more calories and sometimes much more sodium. Including both fresh and sun dried forms in your diet gives you the best of both worlds.

Are sun dried tomatoes good for weight loss

Used in small portions, sun dried tomatoes can support weight loss by adding intense flavor and satisfaction to veggie-heavy dishes, which can help you stick with your plan. Just be mindful of oil-packed versions, as the added oil raises calories quickly. Dry-packed versions give the same flavor for fewer calories.

Can people with high blood pressure eat sun dried tomatoes

Yes, but with some caution. The tomato itself is rich in potassium, which supports blood pressure control, but many commercial products are high in sodium. Choosing low-sodium or unsalted dry-packed sun dried tomatoes, rinsing before use, and limiting portion size helps keep total sodium in check.

Do sun dried tomatoes count as a vegetable serving

Yes, they count toward your overall vegetable intake. Because they are so concentrated, a small portion contains nutrients equal to a larger serving of fresh tomatoes. Still, for hydration and volume, it is helpful to also eat plenty of fresh or lightly cooked vegetables across the day.

Nutrition data source note

The nutritional value of sun dried tomatoes described here comes from standard reference data such as USDA nutrient databases and common commercial product labels. Actual values can vary between brands, drying methods, and whether salt or oil is added, so checking the label on your specific product is always the best practice.

By understanding what is the nutritional value of sun dried tomatoes and how they behave in your own body, you can use them wisely as a flavorful, nutrient-rich part of your regular eating pattern, while staying aligned with your personal health, diet, and fitness goals.