Tomato Tin Conundrum: Keto-Friendly Or Not?

Tomatoes are a controversial food group when it comes to the ketogenic diet. While they are considered a fruit, and fruits are typically high in sugar and therefore carbs, tomatoes are an exception. They are low in sugar and carbs, and rich in fibre, vitamin C, and potassium. This makes them a great addition to a keto diet, but there are some things to keep in mind.

Tinned tomatoes are keto-friendly, but check the label

Tomatoes are a low-carb, low-sugar fruit, making them keto-friendly. However, when it comes to tinned tomatoes, it's important to check the label. While raw tomatoes are typically considered keto-friendly, not all tomato-based products are created equal.

Tinned tomatoes are a convenient and versatile ingredient, perfect for sauces, soups, and curries. They are readily available in most supermarkets and can be a great time-saver in the kitchen. However, when it comes to keto, it's important to be mindful of the carb count.

The carb content of tinned tomatoes can vary depending on the manufacturer and the way the tomatoes are prepared. Whole peeled, crushed, diced, stewed, and pureed tinned tomatoes can range from 3 grams to 18 grams of carbs per 100 grams of product. The carbohydrate count can also be affected by the ratio of juice to tomato and the variety of tomato used.

Additionally, some store-bought tomato products, including tinned tomatoes, may contain added sugars. This can significantly increase the total carb content, making them less suitable for a ketogenic diet. Therefore, it's crucial to always check the ingredient label and avoid products with added sugars.

When choosing tinned tomatoes, look for simple, unprocessed options with minimal ingredients. Opt for varieties that only contain tomatoes, herbs, and spices, without any added sugar. While tinned tomatoes can be a part of a keto diet, it's important to consider the quantity consumed and how they fit into your daily macros and carb allowance.

In summary, while tinned tomatoes can be keto-friendly, it's important to be mindful of the carb count and check the labels to make an informed choice.

Raw tomatoes are keto-friendly

Tomatoes are also a good source of fibre and contain beneficial plant compounds, which may be lacking in a strict ketogenic diet. They are high in potassium, vitamin C, folate, and lycopene, an antioxidant that can help protect against UV ray damage, improve heart health, and reduce the risk of certain cancers.

However, not all tomato-based products are keto-friendly. Many store-bought tomato products, such as tomato paste, sauce, salsa, juice, and even canned tomatoes, often contain added sugars, which significantly increase their carb content. Therefore, it is important to check the ingredient labels when purchasing tomato-based products and avoid those with added sugar.

Some examples of keto-friendly canned tomatoes include Hunt's Diced Tomatoes No Salt Added and Amazon Fresh Diced Canned Tomatoes. When in doubt, opt for plain diced or crushed tomatoes, as these are less likely to contain added sugar.

In conclusion, raw tomatoes are a keto-friendly option, but it is important to be mindful of the carb content of other tomato-based products and choose those that fit within your keto diet.

Canned tomatoes are nutritious

However, it is important to be mindful of the sodium content in canned tomatoes, as they may be high in sodium or salt, which is added for flavour and as a preservative. Therefore, checking the nutrition label is essential, and opting for “no salt added” or "low sodium" varieties can help reduce sodium intake. Additionally, canned tomatoes might contain preservatives like citric acid and calcium chloride. While these preservatives are considered safe, they may affect the taste and texture of the tomatoes.

Another concern with canned foods, including tomatoes, is the presence of Bisphenol-A (BPA), a chemical used to coat the lining of cans. BPA has potential health risks, including hormone disruption, and its exposure is widespread. While many canned tomato brands have transitioned to BPA-free options, they might have replaced BPA with Bisphenol S (BPS), which has similar associated health risks. As such, opting for natural products like glass-stored tomatoes or making your own canned tomatoes at home can be a safer alternative.

In summary, canned tomatoes offer nutritional benefits, especially with their high lycopene content. However, it is important to be mindful of the potential drawbacks, such as high sodium content and the presence of preservatives and chemicals like BPA or BPS.

Low-carb canned tomato products

When it comes to simple canned tomato products, such as crushed, diced, or pureed tomatoes without flavourings, most brands are relatively low carb. If the ingredients list doesn't indicate any other added ingredients, that's as low-carb as it gets.

If you're looking to reduce the carb count further, you can minimise the amount of tomato that ends up in the portion you eat. Many recipes can be padded out with extra stock, while adding additional herbs and spices will help make up for the weaker tomato flavour.

• Coles Homebrand Chopped Tomatoes: 3g of carbs
• Woolworths Essentials Diced Tomatoes: 3.3g of carbs
• Coles Organic Diced Tomatoes: 3.4g of carbs
• Annalisa BPA Free Diced Tomatoes: 3.8g of carbs
• Annalisa Organic Diced Tomatoes: 3.6g of carbs
• Mutti Pulpa Diced Tomatoes: 3.9g of carbs
• Coles Diced Australian Tomatoes: 4.3g of carbs
• Hunt's Diced Tomatoes No Salt Added: 6.9g of carbs
• Ardmona Rich & Thick Tomatoes: 5.3g of carbs
• Ardmona Crushed Tomatoes: 5.3g of carbs
• Ardmona Crushed Vine Ripened Tomatoes: 6.9g of carbs

When choosing low-carb tomato pastes and sauces, look for options that only contain tomatoes, herbs, and spices, without added sugar. Tomato paste will be higher in carbs due to its concentration, but a little goes a long way in recipes.

Tinned tomatoes can be substituted for fresh tomatoes

Tinned tomatoes are a convenient, affordable, and nutritious option available year-round. They are also a more accessible option with a longer shelf life. However, fresh tomatoes are full of flavour and nutrients when in season. So, if you are looking to substitute tinned tomatoes for fresh tomatoes, here is what you can do:

Rinsing and Peeling

First, rinse your raw tomatoes under cool water for a few minutes. For easier peeling, blanch the tomatoes in boiling water. To do this, core your tomatoes at the stem end and cut a small "X" at the bottom with a paring knife. Drop the tomatoes into the boiling water for 30 to 60 seconds, then transfer them to a bowl of ice water. Once they've cooled, the skins will slip off easily.

Squeezing and Dicing

Cut the tomatoes in half and gently squeeze each half to remove most of the seeds and watery pulp. Remove the rest with your finger or a small spoon. If your recipe calls for the juice of the tomatoes, squeeze out the pulp into a colander over a bowl and save the juices. Place the tomatoes on a cutting board and dice them into 1/4-inch or 1/2-inch pieces, as desired. Then, use them according to your recipe.

Measuring

You can usually substitute 2 cups of fresh chopped tomatoes for one 14.5-ounce (400g) can of diced tomatoes. If a recipe calls for whole canned tomatoes, they can be substituted with whole, fresh tomatoes that you peel. If a recipe calls for canned tomato puree, this can be substituted with fresh tomatoes that you cook and puree yourself.

Cooking

Fresh tomatoes are well-suited for eating raw. However, if your recipe requires cooked tomatoes, you may need to allow extra cooking time for your fresh tomatoes to soften. Canned tomatoes often have more juice, so you may need to add more liquid to your recipe, which you can do with water or stock.

Frequently asked questions