Do tomatoes have a lot of folate? Unpacking the nutrition facts

November 14, 2025 •

3 min read

A medium-sized tomato provides about 5% of the recommended Daily Value for folate, an essential B vitamin for cell growth and DNA synthesis. This suggests that while tomatoes are a source of folate, they are not among the richest dietary sources available.

Quick Summary

Tomatoes are a good source of natural folate (vitamin B9), but are not considered a high-folate food compared to options like leafy greens. The exact amount can vary by cultivar and processing methods, such as concentrating into paste.

Key Points

Moderate Source: While a source of folate, a medium tomato provides only about 5% of the Daily Value.
Varies by Cultivar: The folate content can differ significantly between tomato varieties, ripeness levels, and growing conditions.
Processing Effects: Cooking can degrade some folate, but processing tomatoes into products like paste can concentrate nutrients and increase the bioavailability of other compounds like lycopene.
Comparison is Key: Compared to genuinely high-folate foods like spinach, lentils, and asparagus, tomatoes offer a more modest amount.
Balanced Diet: For optimal intake, include tomatoes as part of a varied diet with other rich folate sources rather than relying on them as a primary source.

What is Folate and Why is it Important?

Folate, also known as vitamin B9, is a crucial nutrient that plays a vital role in numerous bodily functions. It is essential for making and repairing DNA, aiding in rapid cell growth, and producing healthy red blood cells. This makes it particularly important during periods of rapid growth, such as pregnancy, to prevent neural tube defects like spina bifida. Adequate folate intake can also help maintain healthy homocysteine levels, an amino acid linked to an increased risk of heart disease and stroke when elevated.

Folate vs. Folic Acid

While the terms are often used interchangeably, there is a key distinction. Folate is the naturally occurring form of vitamin B9 found in foods, including tomatoes. Folic acid is the synthetic form, which is more stable and is used to fortify foods like cereals, bread, and pasta. Both are nutritionally valuable, but natural folate can be more susceptible to degradation from heat and light during cooking and storage.

Tomato Folate Content at a Glance

The amount of folate in tomatoes is influenced by several factors, including the specific cultivar, its ripeness, and the environmental conditions during growth. However, some general nutritional information helps to put its contribution into perspective.

Raw Tomato Folate

A single medium-sized raw tomato typically contains approximately 18.4 to 22 micrograms (mcg) of folate.
This amount represents about 5% of the Daily Value (DV) for folate, which is 400 mcg for adults.
Some specific cultivars can have different levels. For instance, orange tomatoes have been reported to have higher folate content than some red varieties.

Processed Tomato Products

Because folate is heat-sensitive, processing can impact its final concentration. While heat can destroy some folate, the concentration that occurs when water is removed can result in processed products containing a higher amount per serving.

Raw vs. Cooked Tomatoes: A Comparison

Cooking has a dual effect on tomatoes. It can reduce the content of heat-sensitive nutrients like folate and vitamin C. However, heat also breaks down the tomato's thick cell walls, which significantly increases the bioavailability of other beneficial compounds, most notably the antioxidant lycopene. This is why incorporating both raw and cooked tomatoes into your diet is beneficial.

Raw Tomatoes vs. Cooked Tomato Products: Folate & Other Nutrients


Food Item	Folate (mcg/100g)	Lycopene (mcg/100g)	Notes
Raw Red Tomato	15	2573	Lower overall concentration.
Raw Orange Tomato	29	N/A	Higher folate than red in some studies.
Tomato Paste	12	28,764	High concentration, much higher lycopene.
Tomato Juice	8	2537	Lower folate and lycopene than paste.

How Tomatoes Compare to Other Folate Sources

When evaluating a food's contribution to your folate intake, it is important to compare it with other sources. While tomatoes are a good addition, they are not in the same league as other foods often highlighted for their high folate concentration.

Foods with significantly higher folate than tomatoes:
- Beef Liver: 215 mcg per 3-ounce serving
- Black-eyed Peas (cooked): 105 mcg per 1/2 cup
- Spinach (boiled): 131 mcg per 1/2 cup
- Asparagus (boiled): 89 mcg per 4 spears
- Broccoli (cooked): 52 mcg per 1/2 cup

Maximizing Your Folate Intake

To ensure you are getting enough folate, especially if you have increased needs like during pregnancy, relying solely on tomatoes is not a complete strategy. A balanced diet incorporating a wide variety of folate-rich foods is the most effective approach. This means pairing tomatoes in salads or sauces with foods like leafy greens, lentils, or fortified grains. For example, a pasta dish with tomato paste, spinach, and asparagus can be a powerhouse of folate. For more on the importance of folate, the Centers for Disease Control and Prevention (CDC) offers detailed information on their website.

Conclusion: The Bottom Line on Tomatoes and Folate

Do tomatoes have a lot of folate? The answer is no, not in the same league as other folate champions, but they are a consistent and valuable source. The key takeaway is to view tomatoes as a contributing part of a larger, diversified diet rather than a primary source. Their nutritional value extends beyond folate, offering significant amounts of vitamin C, potassium, and especially the antioxidant lycopene, particularly when cooked. By enjoying tomatoes in various forms alongside other nutrient-dense foods, you can reap all their health benefits as part of a well-rounded eating plan.

Frequently Asked Questions

No, tomatoes are considered a good, but not high, source of folate, providing a moderate amount compared to very rich sources like dark leafy greens and legumes.

Cooking can degrade some of the heat-sensitive folate. However, processing tomatoes into products like paste can concentrate the nutrients, and for other compounds like lycopene, cooking increases bioavailability.

Folate is crucial for DNA synthesis, cell growth, and producing red blood cells. It is especially important for pregnant women to help prevent birth defects.

Yes, folate is the naturally occurring form of vitamin B9 found in foods like tomatoes. Folic acid is the synthetic, more stable form used in fortified foods and supplements.

Yes, studies have shown that folate content can vary significantly between different tomato cultivars. For example, orange tomatoes have been reported to have higher folate levels than some red varieties.

To get the most out of your tomatoes, consume a variety of products, including paste and fresh, and incorporate them alongside other folate-rich foods like leafy greens and legumes.

Both natural folate from foods like tomatoes and synthetic folic acid from supplements can be absorbed by the body. The optimal way to get folate is through a balanced diet, with supplements providing a reliable dose, especially for those with increased needs.