While raw tomatoes aren't particularly high in iron, certain tomato products can be good sources of this mineral.
Iron Content in Tomatoes
The iron content in tomatoes varies depending on how they are prepared:
- Raw Tomatoes: Raw tomatoes themselves do not have a high iron content.
- Canned Stewed Tomatoes: A 1/2 cup serving of canned stewed tomatoes provides a notable 2 mg of iron, which is 11% of the daily recommended value.
- Tomato Paste and Sun-Dried Tomatoes: These concentrated forms of tomatoes also offer considerable amounts of iron.
Tomato Products and Iron
| Tomato Product | Iron Content (approx.) | Notes |
|---|---|---|
| Raw Tomatoes | Low | Not a significant source of iron. |
| Canned Stewed Tomatoes | 2 mg per 1/2 cup | Good source of iron. |
| Tomato Paste | Considerable amount | Concentrated source of iron. |
| Sun-Dried Tomatoes | Considerable amount | Concentrated source of iron. |
Practical Insights
- If you're looking to boost your iron intake, consider including canned stewed tomatoes, tomato paste, or sun-dried tomatoes in your diet.
- Combining tomato products with foods rich in vitamin C can enhance iron absorption.
- Be mindful of sodium content, especially in canned products. Opt for low-sodium versions when possible.
Therefore, while raw tomatoes are not a significant source of iron, canned stewed tomatoes, tomato paste, and sun-dried tomatoes can contribute to your daily iron intake.
