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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 daily value (%DV) for lycopene. Below is a list of high lycopene foods, for more, see the lists of high lycopene foods by nutrient density, and lycopene rich foods.

#1: Guavas
Lycopene in 100gPer cup (165g)Per fruit (55g)
5204g 8587g 2862g
An average guava contains only 37 calories and half a gram of fat. Click to see complete nutrition facts.



#2: Watermelon
Lycopene in 100gPer cup, diced (152g)Per wedge (286g)
4532g 6889g 12962g
A wedge of watermelon contains 86 calories and less than half a gram of fat. Click to see complete nutrition facts.



#3: Tomatoes (Cooked)
Lycopene in 100gPer cup (240g)Per 2 tomatoes (246g)
3041g 7298g 7481g
A cup of raw cherry tomatoes provides 3834g lycopene and a cup of raw, chopped tomatoes provides 4631g lycopene. Click to see complete nutrition facts.



#4: Papaya
Lycopene in 100gPer cup, pieces (145g)Per small papaya (157g)
1828g 2651g 2870g
A small papaya contains only 68 calories and less than half a gram of fat. Click to see complete nutrition facts.



#5: Grapefruit
Lycopene in 100gPer cup sections (230g)Per half (128g)
1135g 2611g 1453g
Half an average grapefruit contains only 41 calories and virtually no fat. Click to see complete nutrition facts.



#6: Sweet Red Peppers (Cooked)
Lycopene in 100gPer cup, chopped (106g)
484g 513g
Half a cup of chopped, sauted red peppers contain 71 calories. Click to see complete nutrition facts.



#7: Asparagus (Cooked)
Lycopene in 100gPer 1/2 cup (90g)Per 4 spears (60g)
30g 27g 18g
Half a cup of cooked asparagus contains only 20 calories and 0.2 grams of fat. Click to see complete nutrition facts.



#8: Red (Purple) Cabbage
Lycopene in 100gPer cup, chopped (89g)Per small head (567g)
20g 18g 113g
A cup of chopped raw cabbage contains only 28 calories and 0.14 grams of fat. Click to see complete nutrition facts.



#9: Mango
Lycopene in 100gPer cup, pieces (165g)Per fruit (336g)
3g 5g 10g
Half an average mango contains 101 calories and 0.6 grams of fat. Click to see complete nutrition facts.



#10: Carrots
Lycopene in 100gPer cup, chopped (128g)Per carrot (61g)
1g 1.3g 0.6g
An average carrot contains only 25 calories and 0.15 grams of fat. Click to see complete nutrition facts.




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Top 10 High Lycopene Foods by Nutrient Density (Lycopene per Gram)

#1: Sun Dried Tomatoes 45902g per 100 grams918g per piece (2 grams)Click to see complete nutrition facts for Sun Dried Tomatoes
#2: Tomato Pure 21754g per 100 grams54385g per cup (250 grams)Click to see complete nutrition facts for Tomato Pure
#3: Guava 5204g per 100 grams2862g per fruit (55 grams)Click to see complete nutrition facts for Guava
#4: Watermelon 4532g per 100 grams12962g per wedge (286 grams)Click to see complete nutrition facts for Watermelon
#5: Tomatoes (Cooked) 3041g per 100 grams7481g per 2 tomatoes (246 grams)Click to see complete nutrition facts for Tomatoes
#6: Papaya 1828g per 100 grams2870g per small papaya (157 grams)Click to see complete nutrition facts for Papaya
#7: Grapefruit 1135g per 100 grams1453g per half (128 grams)Click to see complete nutrition facts for Grapefruit
#8: Sweet Red Peppers (Cooked) 484g per 100 grams513g per cup, chopped (106 grams)Click to see complete nutrition facts for Sweet Red Peppers
#9: Dried Herbs & Spices (Basil) 393g per 100 grams4g per teaspoon (1 gram)Click to see complete nutrition facts for Dried Herbs & Spices
#10: Liver (Chicken, Cooked) 25g per 100 grams11g per unit (44 grams)Click to see complete nutrition facts for Liver


Other Lycopene Rich Foods

Rose Hips6800μg per 100 gram serving1904μg per ounce (28 grams)Click to see complete nutrition facts for Rose Hips
Tomato Soup 10920g per 100 gram serving 13213g per 1/2 cup (121 grams) 33088g per can (303 grams) Click to see complete nutrition facts for Tomato Soup
Minestrone (Made with Tomatoes)*6359μg per 100 gram serving1781μg per ounce (28 grams)Click to see complete nutrition facts for Minestrone
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
Tomato Chili Sauce 12819g per 100 gram serving 34996g per cup (273 grams) 769g per packet (6 grams) Click to see complete nutrition facts for Tomato Chili Sauce
Canned Tomatoes 2767g per 100 gram serving 6641g per cup (240 grams) 5257g per can (190 grams) Click to see complete nutrition facts for Canned Tomatoes
Sardines Canned in Tomato Sauce 1398g per 100 gram serving 5173g per can (370 grams) 531g per sardine (38 grams) Click to see complete nutrition facts for Sardines Canned in Tomato Sauce
Mamey Sapote (Nispero) 199g per 100 gram serving 348g per cup, pieces (175 grams) 1110g per fruit (558 grams) Click to see complete nutrition facts for Mamey Sapote
Swede (Rutabagas) 14g per 100 gram serving 20g per cup, cubes (140 grams) 54g per Swede (386 grams) Click to see complete nutrition facts for Swede
Pasta Sauce (Marinara) 12665g per 100 gram serving 16718g per 1/2 cup (132 grams) Click to see complete nutrition facts for Pasta Sauce
Vegetable Chips 7248g per 100 gram serving 2029g per ounce (28 grams) Click to see complete nutrition facts for Vegetable Chips
Baked Beans 511g per 100 gram serving 1298g per cup (254 grams) Click to see complete nutrition facts for Baked Beans
Persimmons 159g per 100 gram serving 267g per fruit (168 grams) Click to see complete nutrition facts for Persimmons
Boloney 11g per 100 gram serving 3g per slice (28 grams) Click to see complete nutrition facts for Boloney
For more foods high in lycopene use the nutrient ranking tool.
*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 health benefits listed above.

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


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▼ References

  1. USDA National Nutrient Database for Standard Reference, Release 25.
  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.
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  6. Franceschi S, Bidoli E, La Vecchia C, et al. Tomatoes and risk of digestive-tract cancers. Int J Cancer . 1994;59:181-184.
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  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.