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Top 10 Foods Highest in Lycopene


Lycopene is currently the most powerful antioxidant which has been measured in food2 and is thought to play a role in preventing cancer and heart disease. How large a protective role lycopene plays is a controversial issue which is 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 DV for lycopene. Below is a list of high lycopene foods.

#1: Tomatoes (Sun-Dried, Cooked, Raw)
Tomatoes, especially cooked tomatoes, are excellent sources of lycopene. Sun-dried tomatoes provide the most lycopene, gram per gram, than any other food with 45902μg per 100g serving, 24787μg per cup, and 918μg per piece. Cooked tomatoes provide 7298μg per cup, while raw tomatoes provide 4631μg per cup, 3165μg per tomato.
Click to see complete nutrition facts

#2: Guavas (Pink and/or Strawberry)
Guavas are high vitamin C food and also rich in lycopene. Guavas will provide 5204μg of lycopene per 100g serving. That is 8587μg per cup and 2862μg per fruit.
Click to see complete nutrition facts.


#3: Watermelon
Watermelon is a refreshing snack and also a high lycopene food. Watermelon provides 4532μg of lycopene per 100g serving, that is 6889μg per cup, and 12962μg in a medium sized slice.
Click to see complete nutrition facts.


#4: Grapefruit (Pink and Red)
Pink and red grapefruit provides 1419μg of lycopene per 100 gram serving, 3264μg per cup, and 3491μg per fruit.
Click to see complete nutrition facts.


#5: Dried Parsley and Basil
Dried herbs are packed with the vitamins and minerals you need like iron, calcium, potassium, vitamin A, vitamin K, and magnesium. Start making it a habbit to add more dry herbs to all the dishes you eat. Dried parsley provides the most lycopene with 397μg per 100 gram serving, or 8μg per tablespoon. Dried basil provides 393μg of lycopene per 100 gram serving, or 23μg per tablespoon. Click to see complete nutrition facts.

#6: Persimmons
Persimmons are a sweet fruit when properly ripened, and can be a good substitute for apples. Persimmons provide 159μg of lycopene per 100g serving, 267μg in a medium sized fruit.
Click to see complete nutrition facts.


#7: Asparagus
Asparagus is an excellent vegetable rich in vitamin E, vitamin K, and vitamin B9 (Folate). Asparagus provides 30μg of lycopene per 100 gram serving, 54μg per cup, and 18μg in about 4 spears.
Click to see complete nutrition facts.


#8: Liver (Pâté)
The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Chicken liver provides the most lycopene with 25μg per 100 gram serving, or 7μg per ounce.
Click to see complete nutrition facts.


#9: Chili Powder
Chili powder is a high vitamin C and vitamin E food. A great way to spice up any dish chili powder provides 21μg of lycopene per 100 gram serving, or 1.7μg per tablespoon, 0.6μg per teaspoon.
Click to see complete nutrition facts.


#10: Red Cabbage
Red cabbage provides 20μg of lycopene per 100g serving, which is 18μg per cup chopped, and 168μg in an average sized cabbage.
Click to see complete nutrition facts.




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Other Lycopene Rich Foods

Rose Hips6800μg per 100 gram serving1904μg per ounce (28 grams)Click to see complete nutrition facts for Rose Hips
Minestrone (Made with Tomatoes)*6359μg per 100 gram serving1781μg per ounce (28 grams)Click to see complete nutrition facts for Minestrone
Papaya1828μg per 100 gram serving5557μg in a medium papaya (304 grams) 2559μg per cup cubed (140 grams)Click to see complete nutrition facts for Papaya
Gazpacho (Made with Tomatoes)*915μg per 100 gram serving256μg per ounce (28 grams) 2233μg per cup (244 grams)Click to see complete nutrition facts for Gazpacho
*Amount of lycopene may vary greatly between products. Be sure to check nutrition labels for the exact amount of lycopene from each individual product.

Health Benefits of Lycopene

  • Reduced Cancer Risk3-6
  • Protection Against Heart Disease7,8
  • Reduced Risk of Macular Degeneration9
As of 2005 the United States Food and Drug Administration (USDA) has not approved scientific claims of Lycopene's health benefits to be significant. However, Lycopene is a powerful antioxidant and several studies have found evidence to suggest that Lycopene may provide the following health benefits.

Warnings

  • Liver and Fois Gras are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
  • 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 doctor supervision.

Buy High Lycopene Foods

Sun Dried Tomatoes, Dried Herbs, Chili Powder


<- 36 Cheeses Highest in Protein   Top 10 Foods Highest in Beta Carotene ->

Comments.
Name:Tim O'Connell
Location:California
Subject:Intolerance
I was determined to be intolerant (not allergic - there is no histamine involvement) to lycopene, even in small doses. Symptoms as similar to gastroenteritis, with onset delayed 12-24 hours from ingestion. There is no treatment. In researching this, I have found that there are others with the same intolerance, yet it is seldom mentioned as a possibility, and the delayed onset makes it very hard to diagnose. You should at least mention this in your cautions so that others will be able to figure out why they are getting sick the day after eating foods containing lycopene.
Posted on 2012-01-25 22:26:20
Name:Ginnie Groda
Location:Texas
Subject:Tomatoes & Eggplant
I cannot eat much of either tomatoes & eggplant as they cause a serious flareup of arthritis. Normally, the aches are tolerable but eggplant is especially pain causing along with tomatoes to a lesser degree. People should be aware of the foods that aggravate arthritis.
Posted on 2012-04-30 10:09:18
Name:Roy
Location:Singapore
Subject:Top 10 foods high in lycopene
You can't have a top 10 list if you're missing out the champ of them all - gac fruit. Check it out.
Posted on 2012-09-14 14:18:19
Name:Lennox Lampkin
Location:St. Vincent and the Grenadines
Subject:Analysis is skewed
The analysis is skewed toward tomato as it compares dehydrated tomato with fresh Guava. Both ought to be compared in the same state (fresh)!
Posted on 2012-11-27 06:29:21
Name:Ashok Lakkavaram
Location:United States
Subject:Lycopene in Guava
The photo for Guava shows pink color. When I click on the link, it takes me to "Guavas Common Raw". There is another kind listed on your website: "Guavas Strawberry Raw" with low levels of lycopene. Should the Common Guava have pink color inside when cut to have high lycopene or can the inside be white as well to have such high lycopene levels? Is "Pink Guava" sold on such sites as amazon considered Common Guava or Strawberry Guava?Thank you.
Posted on 2013-03-30 16:04:25
Name:HealthAliciousNess
Subject:RE: Lycopene in Guava
Hi Ashok, Thanks for your question. When you look at the nutrition facts for strawberry guava vs. common guava you see that the lycopene numbers for strawberry guava are missing as they have not been recorded. The "~" sign means no data. Likely, strawberry guava has as much or more lycopene than common guava due to its red color. The guavas you order on the internet are likely to be high in lycopene whether they are common or strawberry, but it would be best to choose red colored guavas. Hope that helps.
Posted on 2013-03-30 22:01:28
Name:Mr.Lasse
Location:Denmark
Subject:Papaya
Hi, Papaya is another food with good amounts of lycopene. Same as watermelon (gram for gram). It should therefore be on you top 10 list.
Posted on 2013-05-10 12:11:36
Name:HealthAliciousNess
Subject:RE: Papaya
Hi Mr. Lasse, thanks for your comment. Papaya provides 1828μg of lycopene per 100 grams, this is less than the 4532μg of watermelon. Here are the complete nutrition facts. Papaya is still a good source of lycopene, however, and will be added to the extended list of lycopene rich foods.
Posted on 2013-05-12 02:13:31

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Comments.
Name:Tim O'Connell
Location:California
Subject:Intolerance
I was determined to be intolerant (not allergic - there is no histamine involvement) to lycopene, even in small doses. Symptoms as similar to gastroenteritis, with onset delayed 12-24 hours from ingestion. There is no treatment. In researching this, I have found that there are others with the same intolerance, yet it is seldom mentioned as a possibility, and the delayed onset makes it very hard to diagnose. You should at least mention this in your cautions so that others will be able to figure out why they are getting sick the day after eating foods containing lycopene.
Posted on 2012-01-25 22:26:20
Name:Ginnie Groda
Location:Texas
Subject:Tomatoes & Eggplant
I cannot eat much of either tomatoes & eggplant as they cause a serious flareup of arthritis. Normally, the aches are tolerable but eggplant is especially pain causing along with tomatoes to a lesser degree. People should be aware of the foods that aggravate arthritis.
Posted on 2012-04-30 10:09:18
Name:Roy
Location:Singapore
Subject:Top 10 foods high in lycopene
You can't have a top 10 list if you're missing out the champ of them all - gac fruit. Check it out.
Posted on 2012-09-14 14:18:19
Name:Lennox Lampkin
Location:St. Vincent and the Grenadines
Subject:Analysis is skewed
The analysis is skewed toward tomato as it compares dehydrated tomato with fresh Guava. Both ought to be compared in the same state (fresh)!
Posted on 2012-11-27 06:29:21
Name:Ashok Lakkavaram
Location:United States
Subject:Lycopene in Guava
The photo for Guava shows pink color. When I click on the link, it takes me to "Guavas Common Raw". There is another kind listed on your website: "Guavas Strawberry Raw" with low levels of lycopene. Should the Common Guava have pink color inside when cut to have high lycopene or can the inside be white as well to have such high lycopene levels? Is "Pink Guava" sold on such sites as amazon considered Common Guava or Strawberry Guava?Thank you.
Posted on 2013-03-30 16:04:25
Name:HealthAliciousNess
Subject:RE: Lycopene in Guava
Hi Ashok, Thanks for your question. When you look at the nutrition facts for strawberry guava vs. common guava you see that the lycopene numbers for strawberry guava are missing as they have not been recorded. The "~" sign means no data. Likely, strawberry guava has as much or more lycopene than common guava due to its red color. The guavas you order on the internet are likely to be high in lycopene whether they are common or strawberry, but it would be best to choose red colored guavas. Hope that helps.
Posted on 2013-03-30 22:01:28
Name:Mr.Lasse
Location:Denmark
Subject:Papaya
Hi, Papaya is another food with good amounts of lycopene. Same as watermelon (gram for gram). It should therefore be on you top 10 list.
Posted on 2013-05-10 12:11:36
Name:HealthAliciousNess
Subject:RE: Papaya
Hi Mr. Lasse, thanks for your comment. Papaya provides 1828μg of lycopene per 100 grams, this is less than the 4532μg of watermelon. Here are the complete nutrition facts. Papaya is still a good source of lycopene, however, and will be added to the extended list of lycopene rich foods.
Posted on 2013-05-12 02:13:31

Post a comment.
Name:          
Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
Enter the last three letters of this sentence.

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References

  1. USDA National Nutrient Database for Standard Reference, Release 20.
  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. Sesso HD, Buring JE, Norkus EP, et al. Plasma lycopene, other carotenoids, and retinol and the risk of cardiovascular disease in men. Am J Clin Nutr. 2005;81:990-997.
  9. 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.