Tomatoes, sun-dried
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Sun-dried tomatoes are fresh tomatoes that have lost most of their water content through sun exposure, concentrating their flavor into a chewy, intensely sweet-tart, and savory bite. Nutritionally, they are a powerhouse of fiber and plant-based protein, with a significant carbohydrate content primarily from natural sugars.
Calorie split: 18% protein · 73% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love sun-dried tomatoes for their explosive umami flavor and chewy texture, which can transform a simple dish. They are a versatile staple in Mediterranean cuisine, adding depth to pastas, salads, and antipasto platters.
⚠️ Watch-outs & how to enjoy it better
The drying process concentrates natural sugars (37.59g per 100g), which can cause blood sugar spikes if consumed in large quantities. Those monitoring sugar intake should practice portion control. Additionally, commercially packaged varieties are often packed in oil and high in sodium; to counteract this, look for dry-packed or low-sodium versions, and rinse them briefly before use.
Key benefits
- Excellent source of dietary fiber (12.3g per 100g).
- High in plant-based protein (14.11g per 100g).
- Rich in the antioxidant lycopene, which becomes more concentrated and bioavailable with drying.
- Provides a good amount of natural sugars for quick energy.
- Low in fat (2.97g per 100g).
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The intense flavor of sun-dried tomatoes comes from the Maillard reaction and enzymatic browning during the slow drying process, which creates hundreds of new aromatic compounds not found in fresh tomatoes.
Full nutrition (USDA data · scales with serving)
| Water | 14.6 g |
| Energy | 258 kcal |
| Energy | 1079 kj |
| Protein | 14.1 g |
| Total lipid (fat) | 3.0 g |
| Ash | 12.6 g |
| Carbohydrate, by difference | 55.8 g |
| Fiber, total dietary | 12.3 g |
| Total Sugars | 37.6 g |
| Calcium, Ca | 110 mg |
| Iron, Fe | 9.1 mg |
| Magnesium, Mg | 194 mg |
| Phosphorus, P | 356 mg |
| Potassium, K | 3427 mg |
| Sodium, Na | 107 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 1.4 mg |
| Manganese, Mn | 1.8 mg |
| Selenium, Se | 5.5 ug |
| Vitamin C, total ascorbic acid | 39.2 mg |
| Thiamin | 0.53 mg |
| Riboflavin | 0.49 mg |
| Niacin | 9.1 mg |
| Pantothenic acid | 2.1 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 68.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 68.0 ug |
| Folate, DFE | 68.0 ug |
| Choline, total | 105 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 524 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 874 iu |
| Lycopene | 45902 ug |
| Lutein + zeaxanthin | 1419 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 43.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.43 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.33 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 0.49 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.48 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.36 g |
| Isoleucine | 0.34 g |
| Leucine | 0.52 g |
| Lysine | 0.52 g |
| Methionine | 0.12 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.24 g |
| Valine | 0.36 g |
| Arginine | 0.34 g |
| Histidine | 0.21 g |
| Alanine | 0.40 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 5.2 g |
| Glycine | 0.35 g |
| Proline | 0.27 g |
| Serine | 0.38 g |
FAQ
Are sun-dried tomatoes healthier than fresh tomatoes?
They are nutritionally different. Drying concentrates calories, sugars, fiber, and protein per gram, while also making the antioxidant lycopene more bioavailable. Fresh tomatoes have more water and vitamin C. Both are healthy in a balanced diet.
How should I store sun-dried tomatoes?
If packed in oil, keep them submerged in the oil in an airtight container in the refrigerator. Dry-packed or rehydrated tomatoes should also be refrigerated and used within a week. They can also be frozen for longer storage.
Can I rehydrate sun-dried tomatoes?
Yes. Soak them in warm water, broth, or wine for 20-30 minutes until plump and tender. The soaking liquid becomes a flavorful broth that can be used in cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.58 kcal/g · 22% calories from protein · 12.3 g fiber · 37.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.