Canned vs fresh tomatoes: Find out if one is better than the other for your health

Are canned tomatoes just as good as the fresh ones? This question has caused much debate and confusion among chefs, home cooks, and nutritionists alike. It is not just about the taste and convenience but also whether one choice is better than the other when it comes to nutrition and quality. 

Dr Karan Rajan, a content creator and surgeon at the National Health Service (NHS) in the United Kingdom, shares in his reel that canned tomatoes are just as good as fresh tomatoes, if not better. “Canned tomatoes have more of the antioxidant lycopene than raw tomatoes, as well as more calcium and iron than the fresh ones,” he proclaims. He adds that this doesn’t necessarily mean that one is better than the other as they have different nutritional profiles. 

 

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“While fresh tomatoes are a good source of vitamins A and C, canned tomatoes may have higher levels of these vitamins due to the cooking process,” Kanikka Malhotra, consultant dietician and diabetes educator, agrees. However, she stresses, canned tomatoes may also contain higher levels of sodium, so it is essential to check the nutrition panel. 

Both canned and fresh tomatoes offer a good dose of vitamins and minerals. They’re a source of Vitamin C, she says, which is essential for immunity, and potassium, which helps regulate blood pressure. There might be slight variations depending on the tomato variety and processing methods for canned versions. “Fresh tomatoes might have a bit more Vitamin C due to its delicate nature. However, the overall difference is negligible,” Malhotra informs.

When it comes to additives, preservatives, or the lining of cans, Kannika Malhotra explains, there are some potential concerns with canned tomatoes. (Source: Freepik)

How does the process of canning tomatoes affect their antioxidant content?

The process of canning tomatoes can actually increase their antioxidant content, according to Malhotra, which includes lycopene, as the heat from the canning process helps break down the cell walls of the tomatoes, making the lycopene more bioavailable. This means that the body can absorb and utilise the lycopene more efficiently from canned tomatoes compared to fresh ones. 

“This is where canned tomatoes shine! Lycopene, the antioxidant responsible for the red hue and linked to heart health benefits, becomes more bioavailable (easier for your body to absorb) during the canning process,” she states. So, canned tomatoes can be a surprising source of even more lycopene than fresh ones. 

Potential concerns that could affect the nutritional quality or healthfulness of canned tomatoes

When it comes to additives, preservatives, or the lining of cans, Malhotra explains, there are some potential concerns. Some canned tomatoes may contain added sugars, salt, or other additives, so it is essential to check the label and choose products with minimal additives. 

She elaborates, “Can linings are typically BPA-free these days. However, if you’re concerned, look for brands that specifically state ‘BPA-free’ on the label.”

Health benefits or drawbacks of consuming canned versus fresh tomatoes over the long term

Both canned and fresh tomatoes have a place in your diet, Malhotra acknowledges. Fresh offers a delightful summer taste, while canned provides year-round access to tomatoes and their benefits. Here’s how to leverage each: 

• Fresh: Enjoy them in salads, sandwiches, or on their own for a refreshing snack. 
• Canned: Stock your pantry! Use them in sauces, soups, stews, or for quick pasta dishes. They’re a lifesaver for adding flavour and nutrients to everyday meals. 

“The key takeaway? Don’t be afraid of canned tomatoes!” she assures. They’re a convenient, budget-friendly way to get your daily dose of essential nutrients and potentially even more lycopene than fresh tomatoes.

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