Top 10 Foods Highest in Lycopene

Top 10 Foods Highest in Lycopene

Lycopene is currently the most powerful antioxidant which has been measured in food (2) and is thought to play a role in preventing cancer, heart disease, and macular degeneration (3,4,5,6,7,8). How large a protective role lycopene plays is a controversial issue, still under scientific study.

Lycopene is a carotenoid that gives many fruits and vegetables their red color. Eating lycopene in excess amounts can cause the skin and liver to have a yellow color. Unlike other carotenes, lycopene does not get converted into vitamin A.

There are no known symptoms of a lycopene deficiency, and no daily value (DV) for lycopene.

High lycopene foods include guavas, cooked tomatoes, watermelon, grapefruit, papaya, sweet red peppers, persimmon, asparagus, red cabbage, and mangos.

List of High Lycopene Foods

Half a guava1 Guavas
Lycopene
per Cup
Lycopene
per 100g
Lycopene
per 200 Calories
8587mcg5204mcg15306mcg
Tomatoes2 Tomato
Lycopene
per Cup Cooked
Lycopene
per 100g
Lycopene
per 200 Calories
7298mcg3041mcg33789mcg

More Tomato Products High in Lycopene

  • 18984μg in a 1/4 cup of tomato paste
  • 16784μg in 1/2 cup of tomato sauce
  • 1433μg in 1 cup of minestrone soup
Watermelon3 Watermelon
Lycopene
per Cup
Lycopene
per 100g
Lycopene
per 200 Calories
6979mcg4532mcg30213mcg
Cross section of grapefruit4 Grapefruit
Lycopene
1 Cup Sections
Lycopene
per 100g
Lycopene
per 200 Calories
3264mcg1419mcg6757mcg
Papayas5 Papaya
Lycopene
per Cup
Lycopene
per 100g
Lycopene
per 200 Calories
2651mcg1828mcg8502mcg
Mamey Sapote provides 384μg per cup.
Red Bell Peppers6 Red Bell Peppers
Lycopene
per Cup Cooked
Lycopene
per 100g
Lycopene
per 200 Calories
513mcg484mcg728mcg
Persimmons7 Persimmon
Lycopene
per Fruit
Lycopene
per 100g
Lycopene
per 200 Calories
267mcg159mcg454mcg
Asparagus8 Asparagus
Lycopene
per Cup Cooked
Lycopene
per 100g
Lycopene
per 200 Calories
54mcg30mcg273mcg
Half a Red Cabbage9 Red Cabbage
Lycopene
per Cup Chopped
Lycopene
per 100g
Lycopene
per 200 Calories
18mcg20mcg129mcg
Mangos10 Mangos
Lycopene
per Cup
Lycopene
per 100g
Lycopene
per 200 Calories
5mcg3mcg10mcg

See All 89 Foods High in Lycopene

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Foods high in lycopene include guavas, cooked tomatoes, watermelon, grapefruit, papaya, sweet red peppers, persimmon, asparagus, red cabbage, and mangos.

High Lycopene Foods by Nutrient Density

FoodServingLycopene
1 Sun-Dried Tomatoes100 grams45902mcg
2 Pasta Sauce100 grams12717mcg
3 Ketchup100 grams12062mcg
4 Rose Hips100 grams6800mcg
5 Canned Minestrone100 grams5963mcg
6 Guavas100 grams5204mcg
7 Manhattan Clam Chowder100 grams5112mcg
8 Watermelon100 grams4532mcg
9 Tomato100 grams3041mcg
10 Papaya100 grams1828mcg

Health Benefits of Lycopene

  • Reduced Cancer Risk. (3,4,5,6)
  • Protection Against Heart Disease. (7)
  • Reduced Risk of Macular Degeneration. (8)

Warnings

Consuming excess amounts of lycopene can lead to skin discolorations known as lycopenodermia. This condition is considered harmless and will go away on its own when lycopene is no longer consumed. Upper limits for intake of lycopene have not been established, and consuming high doses of lycopene should be approached with caution and under supervision of a doctor.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. Mascio PD, Kaiser S, Sies H. Lycopene as the most efficient biological carotenoid singlet oxygen quencher. Biochemistry and Biophysics Volume 274, Issue 2, 1 November 1989, Pages 532-538.
  3. Giovannucci E, Ascherio A, Rimm EB, et al. Intake of carotenoids and retinol in relation to risk of prostate cancer. J Natl Cancer Inst. 1995;87:1767-1776.
  4. Sies H, Stahl W. Lycopene: antioxidant and biological effects and its bioavailability in the human. Proc Soc Exp Biol Med. 1998;218:121-124.
  5. Rao AV, Agarwal S. Bioavailability and in vivo antioxidant properties of lycopene from tomato products and their possible role in the prevention of cancer. Nutr Cancer. 1998;31:199-203.
  6. Franceschi S, Bidoli E, La Vecchia C, et al. Tomatoes and risk of digestive-tract cancers. Int J Cancer. 1994;59:181-184.
  7. Sesso HD, Liu S, Gaziano JM, et al. Dietary lycopene, tomato-based food products and cardiovascular disease in women. J Nutr. 2003;133:2336-2341.
  8. Mares-Perlman JA, Brady WE, Klein R, et al. Serum antioxidants and age-related macular degeneration in a population-based case-control study. Arch Ophthalmol. 1995;113:1518-1523.
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