Is fresh really best? Here’s why canned tomatoes reign supreme.

Is fresh really best? Here’s why canned tomatoes reign supreme.

Is fresh really best? Despite some common misconceptions, canned goods (like tomatoes) can be a more delicious, nutritious, and a more affordable option compared to their fresh counterparts. Here’s why you should consider adding some canned (or jarred) tomatoes to your grocery list.

Many people may be under the belief that while canned foods are convenient, they are lacking in nutrients. But is this thought process really true? Let’s break down the difference between fresh and canned tomatoes to see which one comes out on top.

Fresh Tomatoes

Tomatoes pack many beneficial health compounds–such as fiber and vitamins A and C–that are important for a healthy heart, as well as eyes, skin, and gums. Tomatoes also contain a powerful antioxidant and pigment called lycopene, which lends tomatoes their bright red color and contributes to heart health and cancer prevention.

While they may be available year-round, fresh tomatoes are often shipped over long distances in the winter or grown in heated greenhouses. It can take up to two weeks from field to fork to get fresh tomatoes when they are out of season, and they certainly won’t taste as good. While fresh tomatoes can add a flavorful bite to many dishes, they are best when they are in season. However, if you don’t have a garden and have to purchase fresh tomatoes, you might want to reserve them for dishes in which this texture really makes a difference (such as salads and sandwiches), as there’s no need to use fresh in dishes that feature cooked tomatoes.

Canned Tomatoes

Canned tomatoes are harvested at their flavor and nutrition peak and canned within just a few hours. Plus, they are quite affordable, meaning that this is a budget-friendly, easy, and convenient option for you and your family.

In addition to the affordability of canned tomatoes, they are rich in vitamins and minerals your body needs to function properly and can help boost energy and reduce the risk of certain diseases. In fact, studies have shown that canned tomatoes are even more nutrient-rich and environmentally-friendly than fresh tomatoes. And, as people continue to cook from the comfort of their own homes, canned tomatoes have grown in popularity thanks to their ease of use, high nutrition content, and a variety of forms (like tomato sauce, tomato paste, marinara sauce, salsa, and diced, stewed and whole tomatoes). Since fresh tomatoes can cost more–especially during the fall/winter/spring–you’re better off using canned/jarred tomato products for dishes in which the texture of fresh isn’t important, such as pasta dishes, pizza, lasagnas, curry, soups, stews, and casseroles and you want that PEAK of season flavor and nutrition.

What’s the verdict?

While fresh tomatoes can be eaten throughout the year, they are at their peak during summer; as such, it can be challenging to enjoy their ripeness during fall, winter, and spring. Conversely, canned tomatoes can be enjoyed all year round as an affordable, nutritious option that consistently delivers those delicious summer flavors whenever you need them. 

Use this guide from Sharon Palmer, MSFS, RDN to help determine when it’s the right time to use canned or fresh tomatoes.

  Fresh Canned
Cost 1.98 per pound, on vine organic* .98 per 14.4oz can diced tomatoes**
Local Seasonality (U.S.) Summer Harvesting during the summer; available year-round
Flavor Firm, plump, juicy, mild. Changes from one tomato to another.  Consistency! Higher concentration of flavor similar or sometimes better than fresh tomatoes based on the variety of tomato used and processing procedures
Cooking Suitability SaladsSandwiches

Salsas

Roasted

Grilled

Baked

Kebabs

Bruschetta

 

SoupsPastas

Salsas

Pizzas

Baked pasta dishes

Marinades

Chili

Curries

Stews
Pizza

Casseroles

Convenience Wash, slice, and dice as needed Open can and mix into dishes
*Based on price data, May 25, 2017, Walmart.com**Based on price data for Hunt’s, May 24, 2017, Walmart.com

 

Learn more about why dietitians loved canned tomatoes with these articles:

Why Dietitians Won’t Bash Canned Tomatoes
Tomatoes: Fresh vs. Canned

Fresh or Canned Tomatoes: How do you choose?

Fresh or Canned Tomatoes: How do you choose?

Fresh or Canned Tomatoes: How do you choose?

Fresh or Canned Tomatoes: How do you choose? Use this guide to help determine when it’s the right time to use canned or fresh tomatoes.

The first batch of fresh heirloom tomatoes from my garden.

With summer quickly approaching, fresh fruits and vegetables are delicious and in season, adding a boost of flavor and texture to some of your favorite summer dishes, from salads to sandwiches and beyond. Tomatoes pack many beneficial health compounds, such as fiber and vitamins A and C, promoting a healthy heart, as well as eyes, skin, and gums. Tomatoes also contain a powerful antioxidant and pigment called lycopene, which lends tomatoes their bright red color and contributes to heart health and cancer prevention.

Though summer’s bounty brings a landslide of tomatoes, from backyard gardens and farmers market to your local supermarket, how do you know when it’s the best time to choose fresh or canned? Follow this guide for inspiration.

Fresh Tomatoes

Tomatoes like to grow in the sunny, hot months of the year. Though they may be available year round, often fresh tomatoes are shipped over long distances in the winter or grown in heated greenhouses. It can take up to two weeks from field to fork to get fresh tomatoes when they are out of season. That’s why winter tomatoes don’t hold a light to summer, vine-ripened tomatoes. Fresh tomatoes can definitely add a flavorful bite to many dishes, such as salads, fresh salsas, bruschetta, sandwiches, and wraps. So, make the most of fresh tomatoes while they are in season. However, if you don’t have a garden and have to purchase fresh tomatoes, you might want to reserve fresh for dishes in which fresh really makes a difference, such as salads and sandwiches. There’s no need to use fresh in dishes that feature cooked tomatoes, such as casseroles and soups.

Canned Tomatoes

Canned tomatoes are harvested at their flavor and nutrition peak and canned within just a few hours. At a very reasonable price, this form of tomatoes can be a budget-friendly, easy, and convenient option–no washing or chopping required. Canned tomato products still contain their original nutrients; while the vitamin C level may be a bit lower, their lycopene is even more bioavailable because of the cooking process.

Canned tomatoes offer a variety of forms already prepared and ready to go, such as tomato sauce, tomato paste, marinara sauce, salsa, and diced, stewed and whole tomatoes. These products give a higher concentration of flavor, which makes them a wonderful choice for dishes such as soups, stews, pasta sauces, pizza, and dips. Since fresh tomatoes can cost more–especially during the fall/winter/spring–you’re probably best off using canned tomato products for dishes in which the texture of fresh isn’t that important, such as pasta dishes, pizza, curry, soups, stews, and casseroles.

Tomatoes: Canned vs. Fresh Guide

Use this guide to help determine when it’s the right time to use canned or fresh tomatoes.

 

  Fresh Canned
Cost 1.98 per pound, on vine organic* .98 per 14.4oz can diced tomatoes**
Local Seasonality (U.S.) Summer Harvesting during the summer; available year-round
Flavor Firm, plump, juicy, mild Higher concentration of flavor similar or sometimes better than fresh tomatoes based on variety of tomato used and processing procedures
Cooking Suitability

SaladsRoasted

Grilled

Baked

Kebabs

 

 

SoupsPastas

Salsas

Pizzas

Baked pasta dishes

Marinades

Chili

Curries

Stews

Sauces

Salsas

Convenience Wash, slice, and dice as needed Open can/jar and mix into dishes
*Based on price data, May 25, 2017, Walmart.com**Based on price data for Hunt’s, May 24, 2017, Walmart.com
Sharon Palmer

Sharon Palmer

RDN, The Plant-Powered Dietitian™

Sharon Palmer, RDN is an award-winning journalist, author, blogger and nutrition consultant at Tomato Wellness.