Are Tomatoes High in Folate? Unpacking This Nutritional Myth

November 14, 2025 •

3 min read

One medium tomato provides approximately 18.4 micrograms (mcg) of folate, which equates to about 5% of the recommended Daily Value. While tomatoes are a beneficial part of a healthy diet, this fact highlights that they are not considered a high-folate food source compared to other options.

Quick Summary

Tomatoes contain a moderate amount of folate, a key B vitamin, but do not classify as a high source of this nutrient. Many other foods offer significantly more folate per serving. Tomatoes also provide other beneficial vitamins and antioxidants like lycopene and vitamin C.

Key Points

Moderate Folate Source: A medium tomato provides a small amount of folate, covering about 5% of the daily recommended intake for adults.
Not a 'High-Folate' Food: Compared to other foods like liver, lentils, and asparagus, tomatoes are not considered a high-density folate source.
Rich in Other Nutrients: Tomatoes offer significant amounts of antioxidants like lycopene, as well as vitamin C and potassium.
Dietary Strategy: To boost folate, combine tomatoes with high-folate foods like legumes, leafy greens, and fortified grains.
Folate vs. Folic Acid: Naturally occurring folate in foods is different from the synthetic folic acid found in fortified products, which is more readily absorbed by the body.
Importance of Folate: Folate is essential for cell growth, DNA synthesis, and preventing certain types of anemia and birth defects.

Folate: An Essential B Vitamin

Folate, also known as vitamin B9, is a crucial nutrient required for a wide range of bodily functions. It plays a vital role in cell division, DNA synthesis, and the formation of healthy red blood cells. A deficiency can lead to complications such as anemia, fatigue, and for pregnant women, it can increase the risk of neural tube defects in the developing fetus. For this reason, many health authorities recommend a daily intake of 400 mcg DFE for adults. While getting this nutrient from a variety of foods is ideal, understanding the specific contributions of common items like tomatoes can help you make informed dietary choices.

The Truth About Tomato Folate Content

Despite the frequent praise for tomatoes as a superfood, their folate contribution is relatively modest. A single medium, raw tomato contains approximately 18.4 mcg of folate, which covers only 5% of the recommended Daily Value (DV) for adults. In contrast, some leafy greens and legumes offer significantly higher percentages per serving. This is not to say that tomatoes are without nutritional merit; they are rich in lycopene, a potent antioxidant, as well as vitamin C and potassium. However, focusing on them as a primary source for your daily folate needs would be misleading.

Folate vs. Folic Acid: What's the Difference?

It's important to distinguish between folate, the naturally occurring form of vitamin B9 found in foods, and folic acid, the synthetic form used in supplements and fortified foods. The body absorbs folic acid more readily than natural folate. Many grains, cereals, and flours are fortified with folic acid to help prevent deficiencies, particularly for women of childbearing age.

Comparing Folate Sources: Tomatoes vs. High-Density Foods

To put the folate content of tomatoes into perspective, the table below compares it with other common food sources. The comparison shows that while tomatoes contribute, they fall far short of the levels found in many other options.


Food Item	Serving Size	Folate Content	Percent Daily Value (DV)	Folate Classification
Beef Liver	3 oz, braised	215 mcg DFE	54%	High Source
Lentils, boiled	½ cup	105 mcg DFE	26%	High Source
Asparagus, boiled	4 spears	89 mcg DFE	22%	Good Source
Spinach, raw	1 cup	58 mcg DFE	15%	Good Source
Avocado, raw	½ cup, sliced	59 mcg DFE	15%	Good Source
Tomato, raw	1 medium	18.4 mcg	5%	Moderate Source

Maximizing Folate Intake with a Balanced Diet

Since tomatoes provide a moderate, but not high, amount of folate, it's beneficial to incorporate a variety of other, more potent sources into your daily diet. Here are some strategies:

Include Dark Leafy Greens: Add spinach, kale, and romaine lettuce to salads, sandwiches, and smoothies. A single cup of raw spinach provides a good boost of folate.
Embrace Legumes: Beans, peas, and lentils are excellent plant-based sources of folate. Consider adding them to soups, stews, and salads.
Choose Fortified Grains: Opt for breakfast cereals, rice, and bread that are enriched with folic acid to help meet your daily requirements.
Snack on Nuts and Seeds: Sunflower seeds and peanuts are good choices for a folate-rich snack.

Other Nutritional Benefits of Tomatoes

Even though they are not a leading source of folate, tomatoes offer other significant health benefits that make them a valuable addition to your diet. They are a rich source of lycopene, an antioxidant pigment associated with a reduced risk of heart disease and certain cancers. Tomatoes are also a great source of vitamin C, which supports the immune system, and potassium, which is important for heart health and muscle function.

Conclusion

In summary, while tomatoes are an excellent and nutritious food, the idea that they are a high-folate source is a nutritional myth. They contain a moderate amount of this important B vitamin, providing only a small percentage of the daily recommended intake per serving. For individuals aiming to significantly increase their folate levels, prioritizing high-density sources like leafy greens, legumes, and fortified grains is a more effective strategy. However, the other nutritional benefits of tomatoes, particularly their lycopene content, ensure they remain a highly beneficial component of a healthy, balanced diet. It’s always best to consult reliable sources, like the NIH Office of Dietary Supplements, for comprehensive nutritional information and guidelines.(https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/)

Frequently Asked Questions

A medium-sized tomato contains approximately 18.4 micrograms (mcg) of folate, which is about 5% of the recommended Daily Value for adults.

No, cooking vegetables often reduces their folate content due to heat sensitivity. While cooked tomato products like sauces can still contain some folate, raw tomatoes are generally preferable if maximizing folate intake is the goal.

Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic form used in supplements and to fortify foods. The body absorbs folic acid more easily than natural folate.

High-folate foods include legumes (lentils, black beans), dark leafy greens (spinach, asparagus), beef liver, and fortified grain products like cereals and pasta.

No, you cannot rely on tomatoes alone to meet your daily folate needs. You would need to eat a very large quantity of tomatoes to get the recommended 400 mcg, and consuming a variety of foods is a much better nutritional strategy.

Folate is critically important during early pregnancy for the proper development of the fetal brain and spinal cord. Adequate intake helps prevent neural tube defects such as spina bifida.

Yes, processing can affect folate content. While a cup of tomato sauce contains a similar amount of folate to a medium fresh tomato, factors like cooking and processing can alter nutrient levels.