Tinned tomatoes can be a great addition to a low-carb diet when consumed in moderation. Tomatoes are low in carbohydrates and rich in nutrients like vitamin C, potassium, and lycopene. However, tinned tomatoes may contain added sugars or other ingredients that can impact their carb count. This article provides a detailed look at tinned tomatoes’ carb content, health benefits, and how to incorporate them into a low-carb lifestyle.
Are Tinned Tomatoes Low Carb?
Fresh tomatoes are low in carbs, with about 4 grams of net carbs per cup. Tinned tomatoes retain most of the natural sugars and carbs found in fresh tomatoes. Plain tinned tomatoes contain around 5 grams of net carbs per half cup serving. So plain tinned tomatoes can be a great low-carb option.
However, some tinned tomato products have added sugars or thickeners that increase the carb content. Here are the approximate carb counts for common tinned tomato products:
| Tinned Tomato Product | Net Carbs per 1/2 Cup |
|---|---|
| Plain tinned tomatoes | 5 grams |
| Tinned tomatoes with basil | 5 grams |
| Fire roasted tomatoes | 5 grams |
| Diced tomatoes | 6 grams |
| Tomato sauce | 10 grams |
| Tomato paste | 15 grams |
So plain tinned tomatoes, tomatoes with basil, and fire roasted tomatoes have minimal extra carbs. But tomato sauce and paste often have added sugars. Always check the label for carb counts.
Nutritional Benefits of Tinned Tomatoes
Tinned tomatoes provide an array of vitamins, minerals, and antioxidants that can promote health:
- Vitamin C: Tomatoes are high in vitamin C, an essential vitamin with antioxidant properties. A half cup of tinned tomatoes provides about 23% of the RDI for vitamin C.
- Potassium: Tomatoes contain significant amounts of the essential mineral potassium, which supports heart health and muscle function. Half a cup offers 11% of the RDI for potassium.
- Lycopene: Tomatoes contain the antioxidant lycopene, which has been linked to reduced risk of certain cancers. Tinned tomatoes provide more lycopene per serving than fresh tomatoes.
- Vitamin A: Tomatoes provide beta carotene, which the body converts to vitamin A. Vitamin A supports immune function and eye health.
Tinned tomatoes also provide small amounts of fiber, vitamin K, magnesium, and iron. So adding them to a low-carb diet can provide valuable micronutrients.
Best Low Carb Ways to Eat Tinned Tomatoes
Here are some of the best ways to incorporate tinned tomatoes into low-carb meals and recipes:
Salads
Chopped tinned tomatoes can make a fresh, flavorful addition to low-carb salads. Try adding them to spinach salads, taco salads, chef salads, or Greek salads for added texture, color, and nutrition without significantly increasing carbs. Measure out a half cup per serving to keep carbs low.
Lettuce Wrap Tacos
Replace taco shells with lettuce leaves and fill with taco-seasoned ground turkey or beef, tinned tomato, cheese, avocado, and other favorite toppings for a low-carb taco alternative. Tomatoes add moisture and bright flavor.
Shakshuka
Shakshuka is a Mediterranean dish of eggs poached in a spicy tomato sauce. Sauté onions and peppers in olive oil, add tomatoes and spices like cumin, paprika, and cayenne, and crack eggs into the simmering sauce. It makes a fantastic low-carb breakfast, lunch, or dinner.
Meatballs
Adding some tinned tomato to ground meat helps keep lean meatballs or meatloaf from drying out. Aim for a 1:4 ratio of tomato to meat and combine with egg, seasoning, and low-carb breadcrumbs or almond flour if desired.
Soups
Tomatoes make a delicious base for low-carb soups. Saute aromatics like onion and garlic, then add tomato, chicken or vegetable broth, cream or coconut milk, and additional vegetables. Season with herbs and spices and simmer until thickened.
Chili
Ground beef chili is an ideal way to use tinned tomatoes on a low-carb diet. Brown ground beef with onions and garlic. Add tomatoes, chili powder, cumin, and other spices. Top with avocado, cheese, cilantro or scallions.
Curries
Tomatoes complement the flavors of curry powder beautifully. Sauté onions, garlic, and spices. Add coconut milk, tomatoes, and chicken, beef, or chickpeas for a veggie curry. Serve over cauliflower rice to minimize carbs.
Cauliflower Rice Bowl
For a vegetarian low-carb meal prep staple, saute riced cauliflower with tinned diced tomatoes, onions, garlic, and spices like cumin and turmeric. Top with avocado and a protein like chickpeas or tofu.
Ratatouille
For a delicious low-carb side, simmer sliced zucchini, eggplant, bell peppers, and onions in tomato sauce flavored with garlic and herbs. It also makes a tasty vegetarian main dish served over spinach.
Tomato Sauce
When a recipe calls for tomato sauce or crushed tomatoes, opt for plain tinned tomatoes and crush them by hand for a low-carb alternative. This allows you to control added sugars found in pre-made sauce.
Potential Downsides of Tinned Tomatoes
While plain tinned tomatoes are low in carbs, some potential downsides include:
- High acidity: The high acid content of tomatoes may aggravate acid reflux or heartburn in some people.
- Histamine content: Tomatoes contain histamines that may provoke symptoms in people with histamine intolerance.
- Nightshade vegetable: Tomatoes are in the nightshade family, which some people exclude due to inflammation concerns.
- BPA lining: Some tinned tomatoes use BPA linings in cans, which some people aim to avoid for health reasons.
However, these concerns do not necessarily mean tomatoes need to be avoided altogether. People who experience issues with tomatoes can try introducing them in moderation to see if they are tolerated. Opting for low-acid tomato varieties and BPA-free cans can also help reduce potential downsides.
Tinned Tomato Recipe Ideas
Here are some delicious low-carb recipes featuring tinned tomatoes:
Tuscan Chicken Skillet
Sauté chicken breast with garlic, spinach, sun-dried tomatoes, and tinned tomatoes for a quick, protein-packed Tuscan inspired meal.
Spaghetti Squash Bolognese
Swap spaghetti for spiralized spaghetti squash and top with a meaty bolognese sauce made with tomatoes, mushrooms, garlic, basil and ground beef or turkey.
Tuna Casserole
Mix flaked tuna with tomatoes, cream, cauliflower rice and spices and bake topped with cheese for a comforting low-carb casserole.
Cabbage Rolls
Fill cabbage leaves with ground meat, tomatoes, garlic, and spices and bake in tomato sauce for a hearty, low-carb meal.
Zucchini Lasagna
Layer zucchini slices with meat sauce, tomatoes, ricotta, and cheese for a low-carb veggie lasagna substitute.
Caprese Chicken
Stuff chicken breast with fresh mozzarella, tomatoes, basil, and bake in a simple sauce of tinned tomatoes with garlic and olive oil.
Meatballs and Marinara
Bake homemade meatballs and serve topped with marinara sauce made with tinned tomatoes, garlic, onions, basil, and seasonings.
Taco Pie
Press taco meat into a pie dish, layer with tomatoes, cheese, olives, jalapenos, and avocado. Bake until hot and bubbly.
Tips for Choosing Tinned Tomatoes
Here are some tips for selecting the best tinned tomato options on a low-carb diet:
- Opt for plain tinned tomatoes without added sugar or thickeners like tomato paste or onion powder.
- prioritize tomatoes canned in juice rather than puree for a lower carb option.
- Choose BPA-free cans to reduce chemical exposure if desired.
- Opt for cans or cartons over glass jars to maximize nutrition and minimize price.
- Look for certified San Marzano tomatoes from Italy for best flavor and texture.
- Choose low-sodium options to control salt intake.
- Select petite diced tomatoes for a smaller, uniform dice.
- Buy several cans at once when on sale so tomatoes are always on hand.
Cooking and Storing Tinned Tomatoes
Here are some tips for cooking with tinned tomatoes and storing leftovers:
- When adding tinned tomatoes to recipes, include all the tomato juice for maximum flavor.
- If tomatoes need thickening, simmer to reduce liquid or purée 1/4 of them before adding.
- For the freshest flavor, buy tomatoes within 3 years of the canning date.
- Store unopened cans in a cool, dry place like the pantry for up to a year.
- Once opened, transfer tomatoes to an airtight container and refrigerate up to a week.
- Freeze leftover tomato sauce or stewed tomatoes in airtight containers for 2-3 months.
- When reheating tomatoes, add a bit of water to prevent scorching in the pan.
Conclusion
Tinned tomatoes can be enjoyed in moderation on a low-carb diet. Plain tomatoes have minimal impact on carbs and provide useful nutrients. Get creative incorporating them into snacks, meals, sauces, and more. Select low-sugar varieties and control portions to keep carbs in check. With some thoughtful planning, tomatoes can be included to add bright flavor and nutrition to low-carb recipes.
