Tomatoes, sun-dried
FDC 168567cup (54 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 87 · -6 vs Vegetables medianDehydration concentrates everything in a tomato, both nutrients and sugars, and sun-dried tomatoes score 87 of 100, a Strong result ranking 38 of 60 in Vegetables. Potassium leads at 73% DV, with iron close behind at 51% DV.
They're typically packed in oil or rehydrated for pasta, salads, and tapenades, with a cup serving used as the reference amount. The honest caveat is sugar, which concentrates right along with everything else to 37.6 g per 100 g, so portion size matters more here than with fresh tomatoes; for a lower-sugar option in the same category, parsnips or eggplant are worth a look.
See how this score is calculated, build a plate around tomatoes, sun-dried, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | 13% |
| Total fat | 3 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 107 mg | 5% |
| Carbohydrate | 56 g | 20% |
| Dietary fiber | 12 g | 44% |
| Sugars | 38 g | |
| Protein | 14 g | 28% |
| Potassium | 3430 mg | 73% |
| Calcium | 110 mg | 8% |
| Iron | 9.1 mg | 51% |
| Magnesium | 194 mg | 46% |
| Vitamin C | 39 mg | 44% |
| Vitamin A | 44 µg | 5% |
| Vitamin E | 0.01 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | 7% |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 58 mg | 3% |
| Carbohydrate | 30 g | 11% |
| Dietary fiber | 6.6 g | 24% |
| Sugars | 20 g | |
| Protein | 7.6 g | 15% |
| Potassium | 1852 mg | 39% |
| Calcium | 59 mg | 5% |
| Iron | 4.9 mg | 27% |
| Magnesium | 105 mg | 25% |
| Vitamin C | 21 mg | 24% |
| Vitamin A | 24 µg | 3% |
| Vitamin E | 0.01 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168567Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Parsnips, rawDensity 87 vs 87Eggplant, rawDensity 87 vs 87Tomatillos, rawDensity 89 vs 87Original analysis by NutriVerdict
In the kitchen and how to use it
Sun-dried tomatoes concentrate the fruit's flavor into something chewy, tangy, and intensely savory, closer to a condiment than a fresh vegetable. They're common chopped into pasta sauces, blended into pesto, layered onto sandwiches and flatbreads, tossed into salads, or pureed with garlic and herbs into a tapenade-style spread. Oil-packed versions bring their own richness and can be used along with the flavored oil for cooking, while dry-packed tomatoes need to be rehydrated in warm water or broth before use. Their concentrated sweetness and acidity make them a good match for salty cheeses like feta or parmesan, olives, and roasted meats.
When buying oil-packed sun-dried tomatoes, look for ones submerged in oil with visible herbs or garlic for extra flavor, and refrigerate the jar after opening, using the tomatoes within a few weeks. Dry-packed tomatoes keep well in a sealed bag in the pantry and last longer, but need soaking before eating. Per 100 grams, sun-dried tomatoes pack 258 calories along with 73% of the Daily Value for potassium, 51% for iron, and 12.3 grams of fiber, reflecting how much the drying process concentrates nutrients as it removes water; their sugar content, 37.6 grams per 100 grams, is similarly concentrated, so they're used more as a flavor booster than a bulk vegetable.
Frequently asked questions about tomatoes, sun-dried
How many calories are in sun-dried tomatoes?
They have about 258 calories per 100 grams, reflecting how concentrated they are once the water is removed.
Are sun-dried tomatoes a good source of potassium?
Yes, they provide about 73% of the Daily Value for potassium per 100 grams, along with 51% for iron.
How do you use sun-dried tomatoes in cooking?
Chop them into pasta sauces or pesto, rehydrate dry-packed ones in warm water first, or use oil-packed ones straight from the jar in salads and sandwiches.