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)
5204μg 8587μg 2862μg
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)
4532μg 6889μg 12962μg
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)
3041μg 7298μg 7481μg
A cup of raw cherry tomatoes provides 3834μg lycopene and a cup of raw, chopped tomatoes provides 4631μg lycopene. Click to see complete nutrition facts.


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#4: Papaya
Lycopene in 100gPer cup, pieces (145g)Per small papaya (157g)
1828μg 2651μg 2870μg
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)
1135μg 2611μg 1453μg
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)
484μg 513μg
Half a cup of chopped, sautéed red peppers contain 71 calories. Click to see complete nutrition facts.


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#7: Asparagus (Cooked)
Lycopene in 100gPer 1/2 cup (90g)Per 4 spears (60g)
30μg 27μg 18μg
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)
20μg 18μg 113μg
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)
3μg 5μg 10μg
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)
1μg 1.3μg 0.6μg
An average carrot contains only 25 calories and 0.15 grams of fat. Click to see complete nutrition facts.





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#1: Sun Dried Tomatoes 45902μg per 100 grams918μg per piece (2 grams)Click to see complete nutrition facts for Sun Dried Tomatoes
#2: Tomato Purée 21754μg per 100 grams54385μg per cup (250 grams)Click to see complete nutrition facts for Tomato Purée
#3: Guava 5204μg per 100 grams2862μg per fruit (55 grams)Click to see complete nutrition facts for Guava
#4: Watermelon 4532μg per 100 grams12962μg per wedge (286 grams)Click to see complete nutrition facts for Watermelon
#5: Tomatoes (Cooked) 3041μg per 100 grams7481μg per 2 tomatoes (246 grams)Click to see complete nutrition facts for Tomatoes
#6: Papaya 1828μg per 100 grams2870μg per small papaya (157 grams)Click to see complete nutrition facts for Papaya
#7: Grapefruit 1135μg per 100 grams1453μg per half (128 grams)Click to see complete nutrition facts for Grapefruit
#8: Sweet Red Peppers (Cooked) 484μg per 100 grams513μg per cup, chopped (106 grams)Click to see complete nutrition facts for Sweet Red Peppers
#9: Dried Herbs & Spices (Basil) 393μg per 100 grams4μg per teaspoon (1 gram)Click to see complete nutrition facts for Dried Herbs & Spices
#10: Liver (Chicken, Cooked) 25μg per 100 grams11μg per unit (44 grams)Click to see complete nutrition facts for Liver

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

  • 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.
  • 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.
    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.
    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.
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