What Are the Health Benefits of Eating Sun-Dried Tomatoes?

Sun-dried tomatoes provide protein, vitamin A and vitamin K.
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Fresh vegetables can be troublesome to purchase, prepare and store with varying shelf life times and requirements, and sun-dried tomatoes are convenient alternatives to help you meet your recommended daily vegetable servings. Although they may seem like gourmet items, sun-dried tomatoes are readily available and easy to use straight from the bag, with proper research the drying process may be replicable for at home gardeners as well.

Eating this nutrient-dense food can make your overall diet healthier, especially as they include a high concentration of vitamin A or lycopene, a powerful antioxidant that neutralizes free radicals .Benefits to the immune system are seen as well, in addition to risk of certain cancers or macular degeneration going down and digestive health perks such as lessening constipation.

Lower Blood Pressure

One of the health benefits of sun dried tomatoes is that one half-cup of fresh tomatoes counts as a full cup of raw or cooked vegetables, according to the USDA. Sun-dried tomatoes can fit into a high-potassium, low-sodium healthy diet to help prevent or lower high blood pressure. Each half-cup of sun-dried tomatoes contains 926 milligrams of potassium, or 26 percent of the daily value, and only 66 milligrams of sodium, or 3 percent of the daily value. High blood pressure increases your risk for stroke and kidney disease.

Prevent Iron-Deficiency Anemia

Each half-cup of sun-dried tomatoes provides 2.5 milligrams of iron, or 14 percent of the daily value. Iron is a mineral in hemoglobin, which is the component of red blood cells that carries oxygen to the cells in your body. Severe iron deficiency can lead to anemia and symptoms of fatigue, muscle weakness and frequent infections. Vitamin C helps your body absorb iron from plant-based foods, such as tomatoes. A half-cup of sun-dried tomatoes has 11 milligrams of vitamin C, or 17 percent of the daily value.

Reduce Heart Disease Risk

Eating sun-dried tomatoes can help reduce your total and LDL cholesterol levels and your risk of developing heart disease. A 2-ounce serving of sun-dried tomatoes provides 3 grams of dietary fiber, or 14 percent of the daily value. A high-fiber diet can help lower your unhealthy LDL cholesterol levels. Dietary cholesterol and saturated fat raise your LDL cholesterol, and sun-dried tomatoes are cholesterol-free and almost free from saturated fat. Sun-dried tomatoes also have great calcium, magnesium, and phosphorus amounts in addition to essential nutrients benefitting heart health.


Sun-dried tomatoes are common pizza toppings or are used in soups and tomato sauce, other food combinations may mask tomato flavor for those preferring a subtle taste. You can add them to salads with veggies or use them with Italian olive oil to make bruschetta, variations using additional ingredients such as feta cheese or chicken. You can use sun-dried tomatoes to increase the acidity in pesto, hummus and other condiments, and toss them into pasta dishes to add a chewy texture. Gluten-free options including sun-dried tomatoes can also be a good source of nutritional value. Sun-dried tomatoes packed in oil are higher in calories and fat than sun-dried tomatoes without oil, making them a less healthy food, less productive for weight loss.

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