Does Tomato Provide Iron? A Look at Its Content and Absorption

December 6, 2025 •

4 min read

Fresh tomatoes contain a relatively modest amount of iron, with a single medium raw tomato providing only about 0.33mg. So, does tomato provide iron in a significant way? The real value lies in its high vitamin C content, which helps your body absorb non-heme iron from other foods.

Quick Summary

Fresh tomatoes contain a small amount of non-heme iron, but are more beneficial for iron absorption due to their high vitamin C content. Processing, like canning or drying, increases iron concentration.

Key Points

Limited Fresh Iron: Raw, fresh tomatoes contain only a small amount of non-heme iron, approximately 0.33mg per medium tomato.
Vitamin C Boost: Tomatoes are an excellent source of vitamin C, which is crucial for significantly enhancing the absorption of non-heme iron from other foods.
Concentrated Processed Iron: Processed tomato products like sun-dried tomatoes, canned tomatoes, and tomato paste have a much higher iron concentration due to water removal.
Strategic Food Pairing: Combining tomatoes with plant-based iron sources such as beans, lentils, and spinach maximizes the body's iron absorption efficiency.
Not a Standalone Solution: While beneficial, tomatoes alone are not a sufficient treatment for anemia and should be part of a balanced diet guided by a healthcare provider.

Understanding Iron Sources

To answer whether tomato provides iron, it's essential to understand the two main types of dietary iron: heme and non-heme. Heme iron is found exclusively in animal products like meat, poultry, and fish, and is more readily absorbed by the body. Non-heme iron, on the other hand, comes from plant-based foods, fruits, vegetables, and fortified foods. The human body absorbs a smaller percentage of non-heme iron compared to heme iron, and its absorption can be influenced by other dietary factors.

The Iron Content of Tomatoes

Raw, fresh tomatoes contain a very small amount of non-heme iron. For example, a medium-sized raw tomato provides approximately 0.33mg of iron, which is not a substantial source for meeting daily iron requirements. However, processing tomatoes significantly changes their nutritional profile. Removing water concentrates the nutrients, including iron. As a result, canned or dried tomato products have a much higher iron content than their fresh counterparts. For instance, a half-cup serving of canned stewed tomatoes or sun-dried tomatoes contains a considerably higher amount of iron than a fresh one.

The Critical Role of Vitamin C

While the direct iron contribution from fresh tomatoes is minimal, their true power for boosting iron levels lies in their high vitamin C content. A medium tomato can provide a good percentage of your daily vitamin C needs. Vitamin C, also known as ascorbic acid, is a potent enhancer of non-heme iron absorption. When consumed with plant-based iron sources, vitamin C helps convert non-heme iron into a form that the body can more easily absorb. This makes tomatoes an excellent food to pair with iron-rich plant-based meals, such as:

Lentil soup with diced tomatoes
Spinach salad with a tomato and citrus vinaigrette
Whole grain cereals served with tomato juice
Chickpeas and other legumes cooked in a tomato-based sauce

Comparison of Iron Content in Tomato Products

To illustrate the difference, consider the iron content in various forms of tomato:


Tomato Product	Serving Size	Approximate Iron Content	Notes
Raw Tomato	1 medium	0.33 mg	Contains high levels of vitamin C to aid absorption.
Canned Tomatoes	1/2 cup	2.0 mg	Concentrated iron content due to processing.
Sun-Dried Tomatoes	1 cup	~5.0 mg	Water removal significantly boosts iron concentration.
Tomato Paste	1/2 cup	3.9 mg	Very concentrated, often used in cooking.
Raw Cherry Tomatoes	1/2 cup	0.4 mg	Similar iron content to other raw tomatoes.

How to Maximize Iron Absorption with Tomatoes

For those seeking to increase their dietary iron, combining tomatoes with other iron-rich foods is the most effective strategy. The following suggestions highlight how to leverage tomatoes' vitamin C content to your advantage:

Combine with Legumes: Make a hearty bean and lentil chili or stew using a tomato base. The vitamin C from the tomatoes will enhance the absorption of the non-heme iron found in the legumes.
Pair with Leafy Greens: Add fresh tomatoes to a spinach salad. While spinach contains iron, it also has oxalates that can inhibit iron absorption, so the vitamin C from the tomatoes helps counteract this effect.
Serve with Grains: Enjoy tomato sauce with fortified pasta or pair tomato slices with whole-grain bread. The vitamin C helps make the iron in these grain products more bioavailable.
Consider Cooking: While cooking can slightly reduce vitamin C, heat processing, such as in canned tomatoes and paste, significantly concentrates other nutrients, including iron and lycopene, which also benefits overall health. Cooking also makes lycopene more bioavailable.

The Anemia Connection

Because of their dual function—providing a small amount of iron and a large amount of vitamin C—tomatoes can be a valuable part of a diet aimed at preventing or managing anemia. However, they are not a cure-all. It is crucial for individuals with anemia to consult a healthcare professional for a proper diagnosis and treatment plan, which may include a combination of dietary changes, supplements, and other medical interventions. Tomatoes should be seen as a supportive food rather than a primary iron source for those with iron deficiency anemia.

Conclusion: The True Value of Tomatoes for Iron

While the answer to "does tomato provide iron?" is technically yes, it’s not the whole story. Fresh tomatoes offer only a small amount of this mineral. The true benefit of incorporating tomatoes into your diet for iron purposes comes from their rich vitamin C content, which drastically improves the body's ability to absorb non-heme iron from other plant-based foods. Furthermore, processed tomato products like sun-dried tomatoes, paste, and canned tomatoes contain a much higher concentration of iron due to the removal of water. By consciously pairing tomatoes with other iron-rich foods, you can significantly enhance your body's iron uptake, making tomatoes a key player in a healthy, iron-conscious diet.

Resources

For more information on dietary iron, visit the National Institutes of Health's fact sheet on the topic.

Frequently Asked Questions

No, fresh tomatoes are not considered a high source of iron. A medium raw tomato contains a relatively low amount of iron, around 0.33mg. However, certain processed tomato products like sun-dried tomatoes and tomato paste have a higher, more concentrated iron content.

Tomatoes help with iron absorption due to their high vitamin C content. Vitamin C enhances the body's ability to absorb non-heme iron (the type found in plants) when consumed together, effectively boosting your iron intake from other foods.

In terms of iron concentration, yes, canned tomatoes are generally a better source than fresh tomatoes. The canning process removes water, which concentrates the nutrients, leading to a higher iron content per serving.

Tomatoes can be a helpful part of a diet aimed at preventing anemia, particularly due to their vitamin C content, which aids iron absorption from other foods. However, they are not a treatment for existing anemia, and medical advice should always be sought for a proper diagnosis and treatment plan.

To maximize iron absorption, eat tomatoes alongside other iron-rich plant-based foods, such as lentils, beans, and spinach. For instance, making a lentil soup with a tomato base or adding tomatoes to a spinach salad is very effective.

Cooking doesn't add iron, but processed cooked tomato products like paste or sauces often have a higher iron concentration. While some vitamin C might be lost during cooking, the increase in bioavailable lycopene is a notable benefit.

Excellent pairings include spinach, kale, chickpeas, lentils, and black beans. The iron from these plant-based foods is better absorbed with the help of the vitamin C found in tomatoes.