Crushed Canned Tomatoes: Nutritional Information and Details
Crushed canned tomatoes are a versatile and nutritious pantry staple, offering a convenient base for a wide range of dishes, from soups and stews to pasta sauces and casseroles. Packed with essential nutrients, these tomatoes provide a rich source of vitamins, minerals, and dietary fiber, making them a healthy addition to any meal. Below is a detailed breakdown of the nutritional content and health benefits of crushed canned tomatoes.
Ingredients Table: Crushed Canned Tomatoes
| Nutrient | Amount per 100g |
|---|---|
| Energy | 32 kcal |
| Protein | 1.64 g |
| Total Fat | 0.28 g |
| Saturated Fat | 0.04 g |
| Carbohydrates | 7.29 g |
| Fiber | 1.9 g |
| Sugar | 4.4 g |
| Calcium | 34.0 mg |
| Iron | 1.3 mg |
| Magnesium | 20 mg |
| Phosphorus | 32 mg |
| Potassium | 293 mg |
| Sodium | 186 mg |
| Zinc | 0.27 mg |
| Copper | 0.183 mcg |
| Manganese | 0.183 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 9.2 mg |
| Thiamin (Vitamin B1) | 0.075 mg |
| Riboflavin (Vitamin B2) | 0.052 mg |
| Niacin (Vitamin B3) | 1.222 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 11.0 mcg |
| Vitamin E | 1.25 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Crushed canned tomatoes are naturally free of common allergens such as gluten, dairy, nuts, and soy, making them a safe and versatile ingredient for individuals with food allergies or sensitivities. However, it’s always essential to check the label for potential cross-contamination or added ingredients like preservatives or seasonings that may contain allergens.
Dietary Preferences
Crushed canned tomatoes are suitable for a variety of dietary preferences:
- Vegan: They contain no animal products, making them ideal for plant-based diets.
- Vegetarian: Perfect for those who do not consume meat but include other animal-derived products.
- Gluten-Free: Naturally gluten-free, making them safe for individuals with celiac disease or gluten sensitivities.
- Low-Sodium: While canned tomatoes can contain added salt, they are available in reduced-sodium versions, suitable for those monitoring their sodium intake.
- Low-Calorie: With only 32 calories per 100 grams, crushed canned tomatoes are a great option for calorie-conscious diets.
Health Benefits
Crushed canned tomatoes offer numerous health benefits due to their rich nutrient profile:
- Rich in Antioxidants: Tomatoes are an excellent source of lycopene, a powerful antioxidant that helps combat oxidative stress in the body and supports heart health.
- High in Potassium: The significant potassium content (293 mg per 100g) helps maintain proper electrolyte balance, supports heart function, and regulates blood pressure.
- Good Source of Fiber: With 1.9 grams of fiber per 100 grams, crushed canned tomatoes aid in digestion, promote gut health, and help maintain regularity.
- Vitamin C: With 9.2 mg of vitamin C, these tomatoes contribute to immune health, help fight infections, and improve skin health.
- Supports Bone Health: The calcium (34 mg) and magnesium (20 mg) content support strong bones and muscle function.
Usage Tips
Crushed canned tomatoes are a convenient and quick way to enhance the flavor and nutrition of your meals. Here are a few tips on how to use them effectively:
- Pasta Sauces: Crushed tomatoes serve as an excellent base for pasta sauces, providing a rich and tangy flavor.
- Soups and Stews: Use them as a key ingredient in soups, stews, and chili for added depth of flavor and a hearty texture.
- Pizza Sauce: Make a simple pizza sauce by simmering crushed tomatoes with garlic, oregano, and a pinch of salt.
- Braising: Add crushed tomatoes to braised meats or vegetables for a tender, flavorful dish.
Conclusion
Crushed canned tomatoes are not only a practical ingredient in the kitchen but also a nutritious one. Whether you’re cooking a rich tomato-based sauce, preparing a comforting soup, or simply adding flavor to a dish, these tomatoes are a versatile and healthful choice. Rich in fiber, vitamins, and antioxidants, they support overall health while providing a low-calorie option for those mindful of their nutritional intake. Keep a can (or two) on hand to elevate your recipes with ease and nourishment.
