Sun-dried tomatoes are a popular ingredient in many dishes, but they are also surprisingly high in calories. A single sun-dried tomato can have around 5-8 calories, which is a lot considering their small size. This article will explore why sun-dried tomatoes end up with such a high calorie content.
The Sun-Drying Process Concentrates the Tomatoes
Fresh tomatoes consist of about 94% water. When tomatoes are sun-dried, most of this water is removed, concentrating all the other nutrients and flavors. For example, to make a sun-dried tomato that weighs 1 ounce, you would need to start with about 5-8 pounds of fresh tomatoes.
This removal of water during drying concentrates the calories and carbs. Fresh tomatoes have about 18 calories per 100g, while sun-dried tomatoes contain about 280 calories per 100g – over 15 times more calories per gram.
The High Sugar Content of Tomatoes
Tomatoes have a relatively high sugar content compared to other vegetables. A fresh tomato contains about 2.5g of sugar per 100g. This natural sugar in tomatoes contributes to their sweet taste.
When the tomatoes are dried, those sugars become concentrated. Sun-dried tomatoes end up containing about 28-30g of sugar per 100g. That’s over 10 times the sugar concentration of fresh tomatoes.
Since sugars provide 4 calories per gram, the concentration of sugars during drying directly increases the calorie count. The high sugar content is why sun-dried tomatoes taste much sweeter than fresh ones.
Oil Added During Processing
Many producers add oil during the processing of sun-dried tomatoes. The tomatoes are packed into jars or vacuum sealed bags along with olive oil or vegetable oils.
This oil helps to add flavor and preserve the tomatoes. But the oil also tacks on additional calories. Around 1 tablespoon of oil gets added per 1/4 cup serving, accounting for about 45 extra calories.
Vitamins and Minerals Become Concentrated
Along with sugars, vitamins and minerals also become concentrated as the water evaporates during sun drying. Fresh tomatoes contain modest amounts of vitamins A, C, and K along with iron, potassium, and folate.
When turned into sun-dried tomatoes, these all become concentrated significantly. Ounce for ounce, sun-dried tomatoes contain way more vitamins and minerals than fresh ones.
Vitamin Content per Ounce:
| Vitamin | Fresh Tomato | Sun-Dried Tomato |
|---|---|---|
| Vitamin A | 9% DV | 15% DV |
| Vitamin C | 13% DV | 6% DV |
| Vitamin K | 5% DV | 17% DV |
While vitamins don’t directly provide calories, having higher concentrations of vitamins and minerals means that sun-dried tomatoes will provide more nutrition per calorie.
High Fiber Content
Drying also concentrates the fiber in tomatoes. Fresh tomatoes contain about 1g of fiber per 100g, while sun-dried tomatoes contain around 9g of fiber per 100g.
Fiber is a type of carbohydrate that provides bulk but is not digested. So fiber does not directly impact calories. However, fiber adds bulk which can help you feel fuller after eating. The high fiber content means the calories in sun-dried tomatoes may be more satiating than an equal number of calories from sugars or fats.
Density of Calories
Because the sun-drying process removes so much of the tomato’s water content, all the calories get concentrated into a small, lightweight product. The resulting dried tomatoes are portable, easy to store, and contain a lot of calories by volume.
For example, a 100 calorie serving of fresh cherry tomatoes would weigh about 2 cups. But 100 calories worth of sun-dried tomatoes would weigh only about 1/4 cup. This calorie density makes it easy to eat a lot of calories quickly when snacking on sun-dried tomatoes.
High Salt Content
Many producers also add salt during the processing of sun-dried tomatoes. This enhances the flavor while also helping as a preservative. However, this added sodium can also increase the calorie content.
Sun-dried tomatoes end up containing around 600-800mg of sodium per serving. Table salt provides no calories, but the sodium does cause you to retain more water weight which will show up on the scale.
Lack of Negative Calories
Some fresh fruits and vegetables contain few enough calories that it takes more calories to digest them than they provide. For example, foods like celery and zucchini are very low calorie but require energy to chew and digest them. So they provide “negative calories” since you burn more than you consume.
The drying process eliminates any potential for negative calories. Since sun-dried tomatoes are highly concentrated, your body easily obtains more calories from eating them than it expends digesting them.
High Glycemic Index
The glycemic index (GI) measures how quickly a food causes spikes in your blood sugar. Foods high on the GI cause rapid rises in blood sugar. Tomatoes have a low GI of 15, while sun-dried tomatoes have a high GI of 71.
This means the sugars in sun-dried tomatoes are quickly absorbed. Rapidly digesting carbs lead to crashes in energy levels and increased hunger and cravings. So the high GI of sun-dried tomatoes can cause you to overeat.
Lack of Water Content
Water provides no calories but can help you feel full. Fresh tomatoes are almost entirely water, allowing you to eat a large volume for minimal calories. Sun-dried tomatoes have almost no water content.
This lack of water means you miss out on that fullness factor. Even though sun-dried tomatoes weigh much less than fresh, they provide significantly more calories. Without the water content, it’s easier to overeat calories.
High Fat Varieties
In addition to just being packed in oil, some sun-dried tomato products are baked or fried in oil before drying. These high fat varieties can contain even more calories than typical sun-dried tomatoes.
For example, a 1/4 cup of oil-packed sun dried tomatoes contains about 130 calories. But a 1/4 cup of oven-dried or fried sun-dried tomatoes in oil may provide over 200 calories.
Lack of Protein
Protein helps you feel fuller for longer compared to fats and carbs. Fresh tomatoes contain about 1g of protein per 100g. The protein gets concentrated during drying, but sun-dried tomatoes still only contain around 5g of protein per 100g.
With 81% of their calories coming from carbs and most of the rest from fat, sun-dried tomatoes are not a great source of filling protein. This can make it easier to overeat the calories they contain.
High Calorie Additions
Sun-dried tomatoes often get used as ingredients in dishes like pastas, pizzas, sandwiches, salads, and snacks. When served in combination with cheeses, oils, nuts, meats, and other high calorie foods, their total calorie count quickly adds up.
For example, a salad with sun-dried tomatoes, mozzarella, avocado, and dressing can end up containing over 500 calories per serving. Even though the tomatoes themselves are small, they contribute a significant amount to the overall calories.
Lack of Water Fills You Up Less
Fresh tomatoes are composed of about 94% water. This high water content makes fresh tomatoes very low in calories and helps fill up your stomach. Sun-dried tomatoes have almost all the water removed during the drying process. This lack of water means you can eat a lot more calories of sun-dried tomatoes before feeling full.
Nutrient Density Comes at a Calorie Cost
It’s true that sun-dried tomatoes provide more nutrition per calorie than fresh tomatoes. However, all these concentrated nutrients come at the cost of more calories.
If your goal is getting more vitamins and minerals, you’re better off eating fresh tomatoes along with other fresh produce to get more volume and fiber for fewer calories.
They are Easy to Overeat
Sun-dried tomatoes are intensely flavored, portable, and easy to snack mindlessly on. Their texture is pleasingly chewy and sweet. It’s very easy to overeat on sun-dried tomatoes since they provide concentrated calories in small servings.
Like other dried fruits, it takes much less volume of sun-dried tomatoes to provide a lot of calories compared to their fresh counterparts.
Conclusion
Sun-dried tomatoes end up high in calories for a variety of reasons. The drying process concentrates their natural sugars and fiber while removing water that provides volume. Oils, sodium, and other flavorings get added during processing which also increases calories. Their portability and intense taste makes them easy to overeat.
This isn’t to say you need to avoid sun-dried tomatoes entirely if you enjoy them. But they should be eaten in moderation. To reduce your calorie intake, limit portion sizes of sun-dried tomatoes and be mindful of how they add up when added to other foods.