How much iron is present in tomatoes?

November 13, 2025 •

3 min read

A raw, ripe tomato contains a relatively low amount of iron, approximately 0.3 to 0.4 mg per medium fruit, which provides a small percentage of the daily value. This fact, however, does not tell the whole story, as understanding how much iron is present in tomatoes and how it is affected by processing is key to leveraging their nutritional benefits effectively.

Quick Summary

Tomatoes contain non-heme iron, with processed forms offering higher concentrations per serving due to water removal. The high vitamin C content in tomatoes significantly enhances iron absorption from both the tomato itself and other plant-based foods consumed concurrently.

Key Points

Iron Content Varies Greatly: The amount of iron in a tomato depends heavily on its form. A single raw tomato has minimal iron, while processed products like sun-dried tomatoes and paste offer a more concentrated source.
Processing Increases Iron Density: Cooked, canned, and dried tomato products have a higher iron concentration per gram because the water content is significantly reduced.
Vitamin C Boosts Absorption: The high vitamin C levels in tomatoes are more important than their intrinsic iron content, as this vitamin dramatically enhances the body's ability to absorb non-heme iron from meals.
Combine for Maximum Effect: Pairing tomatoes with other non-heme iron-rich plant foods, such as beans or lentils, is a smart strategy to improve overall iron bioavailability.
Not a Primary Iron Source: While nutritious, tomatoes alone are not sufficient to combat iron deficiency; they should be part of a balanced diet that includes other iron-rich foods.
Growing Conditions Play a Role: The specific tomato cultivar and cultivation method, such as hydroponics or biofortification, can influence the final mineral content of the fruit.

Understanding the Iron Content in Tomatoes

Tomatoes, while a staple in many cuisines, are not typically considered a powerhouse source of iron. The iron they do contain is a type known as non-heme iron, which is found in all plant-based foods and is less efficiently absorbed by the body than the heme iron found in animal products. A medium raw tomato contains a small amount of iron, around 0.333 mg, contributing only a fraction to the average adult's daily needs.

Raw vs. Processed Tomatoes: The Concentration Effect

One of the most significant factors affecting the amount of iron in tomatoes is processing. When tomatoes are cooked, concentrated, or dried, the water is removed, which increases the concentration of nutrients, including iron, on a per-gram basis. This is why a half-cup serving of sun-dried tomatoes contains more iron than a whole raw tomato. Similarly, tomato paste and canned stewed tomatoes offer a more concentrated source of this mineral.


Comparison Table: Iron Content in Various Tomato Forms	Tomato Product	Serving Size	Approximate Iron Content	Notes
Raw, Ripe Tomato	1 medium (123g)	~0.33 mg	Unconcentrated, nutrient-dense in other areas.
Raw, Green Tomato	1 cup (180g)	~0.92 mg	Provides slightly more iron when unripe.
Cooked, Ripe, Red Tomatoes	1 cup (240g)	~1.63 mg	Water loss concentrates the nutrients.
Sun-dried Tomatoes	1/2 cup	~2.5 mg	Heavily concentrated due to drying process.
Tomato Paste	1/4 cup	~2 mg	High concentration makes it a better source.
Canned, Stewed Tomatoes	1 cup	~1.07 mg	Iron content can be higher than fresh versions.

The Vitamin C Advantage: Enhancing Iron Absorption

Tomatoes' real superpower lies not in their iron quantity, but in their high Vitamin C content. Vitamin C is a potent enhancer of non-heme iron absorption. When consumed with iron-rich foods, the ascorbic acid in tomatoes helps the body more efficiently utilize the iron. This makes tomatoes a vital dietary component, especially for vegetarians and vegans who primarily consume non-heme iron.

Consider this combination strategy:

Adding tomato sauce to a lentil dish. The Vitamin C from the tomatoes will boost the absorption of iron from the lentils.
Serving a salad with raw tomatoes alongside other plant-based iron sources like chickpeas or spinach.
Using canned tomatoes as a base for chili that includes beans and other legumes.

Factors Influencing a Tomato's Iron Levels

Beyond processing, several factors influence the final iron content of a tomato:

Cultivar: Different tomato varieties have naturally varying mineral compositions. Some modern cultivars are even being bred for higher nutritional yields, including iron.
Growing Conditions: The iron concentration in the soil is crucial. Tomatoes grown with advanced biofortification techniques, such as applying iron-rich fertilizers, can have significantly higher iron levels in their fruit.
Growing Medium: Studies have found that hydroponically grown tomatoes may have higher iron content compared to those grown in traditional organic soil.
Plant Biology: When faced with iron deficiency, tomato plants can activate biological processes to increase iron uptake from the soil. This complex interaction highlights the dynamic nature of nutrient concentration in food.

The Culinary Context of Tomato Iron

While fresh tomatoes contribute modestly to your daily iron intake, their role in enhancing the nutritional value of a meal is substantial. The versatility of tomatoes means they can be incorporated into countless dishes, from salads to sauces, consistently providing that boost in Vitamin C that facilitates iron absorption. For instance, a hearty minestrone soup with canned tomatoes and white beans is an excellent example of this nutritional synergy.

Conclusion

In summary, while a single raw tomato is not a primary source of iron, its contribution to your diet is valuable, especially when consumed in processed forms or paired with other plant-based iron sources. The true nutritional benefit lies in its high Vitamin C content, which optimizes the absorption of non-heme iron. By understanding how processing concentrates nutrients and how Vitamin C facilitates absorption, you can strategically incorporate tomatoes into your meals to improve your overall iron intake and health. For those monitoring mineral intake, remember that processed options like tomato paste and sun-dried tomatoes offer a more concentrated dose of iron per serving.

Sources:

NIH - Dietary Iron: https://www.ncbi.nlm.nih.gov/books/NBK540969/
MDPI - Iron Biofortification in Tomatoes: https://www.mdpi.com/2223-7747/13/23/3438

Frequently Asked Questions

A single raw tomato is not considered a primary source of iron, as it contains a relatively small amount. However, processed forms like tomato paste and sun-dried tomatoes offer a more concentrated dose.

Cooking concentrates the iron in tomatoes by removing water. This means that a serving of cooked or processed tomatoes, like tomato paste or sauce, will have a higher iron content per gram than a raw tomato.

Tomatoes are high in vitamin C, which helps the body absorb non-heme iron more efficiently. Consuming tomatoes alongside other plant-based iron sources significantly improves overall iron uptake.

No, the iron in tomatoes is non-heme iron, which is less readily absorbed by the body. Meat contains heme iron, which has higher bioavailability. However, the vitamin C in tomatoes helps increase the absorption of non-heme iron.

Sun-dried tomatoes generally have the highest concentration of iron due to the dehydration process. A half-cup serving can contain a significant amount, making it a powerful addition to a meal.

While tomatoes alone are not a treatment for anemia, they can be a helpful part of a balanced diet. Their vitamin C content is crucial for maximizing iron absorption from other foods, which can support overall iron levels.

Yes, factors such as the specific tomato cultivar, the growing medium (e.g., soil vs. hydroponics), and the use of iron biofortification techniques can all affect a tomato's final mineral content.

To maximize iron absorption, pair tomatoes with other plant-based iron sources like lentils, beans, spinach, or fortified grains. The vitamin C in the tomatoes will boost the bioavailability of the non-heme iron from these foods.