Tomatillo's Iron Content: The Full Picture
Tomatillos (Physalis ixocarpa), also known as Mexican husk tomatoes, are a staple in many Mexican dishes, most famously salsa verde. Despite their resemblance and name, their nutritional profile is quite different from that of a red tomato. When it comes to iron, tomatillos contain a small, but not substantial, amount.
A 100-gram serving of raw tomatillos contains roughly 0.62 mg of iron. This provides a small contribution to your daily needs, which can range from 8 mg for adult men to 18 mg for adult women, and even higher for pregnant individuals. It's more accurate to view tomatillos as a source of diverse nutrients, rather than a primary iron provider.
Comparing Tomatillos to True Iron Powerhouses
To understand why tomatillos are not considered a high-iron food, it's helpful to compare their iron content to other common foods. Iron is found in two forms: heme (from animal products) and non-heme (from plant sources). The body absorbs heme iron more efficiently than non-heme iron. Tomatillos, being a plant, contain non-heme iron.
Here are some foods with significantly higher iron content:
- Spinach: A 100-gram serving of cooked spinach contains around 3.6 mg of iron.
- Lentils: Cooked lentils offer about 3.3 mg of iron per 100 grams.
- Beef: A 100-gram portion of lean beef can provide over 2 mg of iron.
- Tofu: A 100-gram serving of tofu contains approximately 2.4 mg of iron.
This comparison demonstrates that while tomatillos contain iron, they are not a significant source for those looking to boost their intake substantially. They can be part of an iron-rich diet, but they won't be the star of the show.
The Iron-Absorption Advantage: Vitamin C
One of the most important takeaways regarding tomatillos and iron is their high vitamin C content. Tomatillos are a great source of vitamin C, which is crucial for overall health. Even more importantly, vitamin C plays a vital role in increasing the body's absorption of non-heme iron. When you combine vitamin C-rich foods with iron-rich plant foods, you can significantly enhance iron absorption.
This means that adding tomatillos to a dish containing other non-heme iron sources—like beans, lentils, or spinach—can help your body get more of the iron available. A salsa verde featuring tomatillos and served alongside a bean dish is a great example of this synergistic effect.
More Than Just Iron: The Other Nutritional Perks of Tomatillos
While not an iron superstar, tomatillos are still a very nutritious vegetable with numerous health benefits.
- Rich in Fiber: A single cup of tomatillos contains a good amount of dietary fiber, which is excellent for digestive health and can help regulate blood sugar levels.
- High in Antioxidants: Tomatillos are packed with powerful antioxidants, including withanolides, which have been shown to have anti-inflammatory and anti-cancer properties in some studies.
- Packed with Vitamins: They provide a good dose of vitamins A, K, and niacin, in addition to vitamin C.
- Low in Calories: Tomatillos are very low in calories, making them a weight-loss-friendly food that adds flavor and bulk to meals without a lot of extra energy.
A Nutritional Comparison: Tomatillo vs. Tomato
To further contextualize the tomatillo's nutrient profile, let's compare it to its more famous cousin, the tomato. This table highlights some key nutritional differences (based on USDA data for a 1/2 cup serving).
| Nutrient | Tomatillo (per 1/2 cup) | Tomato (per 1/2 cup) | Notable Difference |
|---|---|---|---|
| Calories | ~21 kcal | ~16 kcal | Very similar; both are low-cal |
| Fiber | ~1.25 g | ~0.7 g | Tomatillos have more fiber |
| Iron | ~0.41 mg | ~0.25 mg | Tomatillos have slightly more iron |
| Vitamin C | ~7.7 mg | ~11.45 mg | Tomatoes have more Vitamin C |
| Vitamin A | ~75 IU | ~750 IU | Tomatoes have significantly more Vitamin A |
| Lycopene | ~0 mcg | ~2316 mcg | Tomatoes contain a massive amount; tomatillos have none |
| Antioxidants | Withanolides | Lycopene | Different types of powerful antioxidants |
Conclusion: The Final Verdict on Tomatillos and Iron
Ultimately, while tomatillos do contain iron, they are not a food you should rely on for a high-iron intake. Their modest iron content is complemented by a high vitamin C concentration, which helps your body absorb the iron from other foods. The best strategy is to appreciate tomatillos for their unique tangy flavor and other substantial health benefits, such as their high fiber and antioxidant content. Incorporating tomatillos into your diet, especially alongside other iron-rich ingredients, is a smart way to maximize their nutritional impact. For those concerned about iron deficiency, it's always best to consume a variety of iron-rich foods and consult a healthcare provider. For further reading on dietary iron, a great resource is the NIH's Office of Dietary Supplements.
How to Include Tomatillos in an Iron-Rich Diet
- Salsa Verde with Black Beans: Serve a fresh tomatillo salsa over black bean tacos or a burrito bowl to pair the tomatillo's vitamin C with the beans' non-heme iron.
- Roasted Tomatillo and Spinach: Roast tomatillos with fresh spinach and garlic. The vitamin C from the tomatillos will aid in absorbing the iron from the spinach.
- Chicken and Tomatillo Stew: Prepare a stew with chicken (a source of heme and non-heme iron), tomatillos, and lentils for a balanced, high-iron meal.
- Breakfast Scramble: Add chopped tomatillos and bell peppers to a morning egg scramble. Both are high in vitamin C and will boost the absorption of the iron from the egg yolks.
What is the benefit of using a cast-iron skillet?
Cooking foods, including tomatillos, in a cast-iron skillet can increase their iron content because some of the iron from the pan transfers into the food during cooking.
