Do carrots have lycopene? Understanding Carotenoids and Their Nutritional Roles

November 2, 2025 •

4 min read

An estimated 94-97% of the total carotenoids in orange carrots comprise alpha- and beta-carotene, the compound responsible for their vibrant color and many health benefits. When it comes to the red-hued varieties, a different compound takes center stage, and the question Do carrots have lycopene? can be answered with a surprising yes.

Quick Summary

Different carrot colors indicate distinct carotenoid profiles, with red carrots containing lycopene and orange ones boasting high levels of beta-carotene, each offering unique health benefits.

Key Points

Red Carrots Contain Lycopene: Unlike orange carrots, which are known for beta-carotene, red varieties are a source of the potent antioxidant lycopene.
Beta-Carotene is a Provitamin A: The body converts beta-carotene from orange carrots into vitamin A, which is essential for vision, immunity, and skin health.
Lycopene Offers Cardioprotective Benefits: Lycopene, found in red carrots, acts as a powerful antioxidant linked to reduced risk of heart disease and some cancers.
Absorption is Enhanced by Fat: Both lycopene and beta-carotene are fat-soluble, so eating carrots with a healthy fat source, like olive oil, greatly improves absorption.
Cooked Tomatoes Offer More Bioavailable Lycopene: While red carrots provide lycopene, studies show it may be less bioavailable than the lycopene found in cooked or processed tomato products.
Different Colors, Different Nutrients: Eating a variety of carrot colors (orange, red, purple, yellow) provides a broader range of carotenoids and other phytonutrients.

Not All Carrots Are Created Equal

Carrots are renowned for their health benefits, particularly for eye health, and are often seen as a monolithic source of a single key nutrient. However, the color of a carrot is a strong indicator of its primary carotenoid content, revealing a spectrum of phytonutrients with diverse benefits. The most familiar orange carrots get their color and nutritional profile from a high concentration of beta-carotene, a provitamin A carotenoid that the body converts into vitamin A. In contrast, red carrots, which are common in many parts of the world, contain significant amounts of lycopene, the same potent antioxidant found in tomatoes. Purple carrots add another dimension, containing anthocyanins, while yellow carrots are rich in lutein. This diverse palette offers a compelling reason to consume a variety of colorful produce to maximize your nutritional intake.

The Health Benefits of Different Carotenoids

Carotenoids are powerful antioxidants that protect cells from damage caused by free radicals, unstable molecules linked to chronic diseases like cancer and heart disease. Each type of carotenoid offers specific health advantages:

Beta-Carotene: As a precursor to vitamin A, beta-carotene is essential for maintaining healthy vision, especially night vision, and supporting the immune system. It also plays a role in skin health and may reduce the risk of certain cancers. Orange carrots are an excellent source of this vital nutrient.
Lycopene: Found predominantly in red fruits and vegetables, including red carrots, lycopene is a potent antioxidant with a strong reputation for promoting heart health and reducing the risk of certain cancers, particularly prostate cancer. It helps protect against oxidative stress and may lower blood pressure.
Anthocyanins: These antioxidants give purple carrots and other produce their distinctive deep color. Anthocyanins are associated with improved brain function, better memory, and a reduced risk of stroke and heart disease.
Lutein and Zeaxanthin: Yellow carrots are rich in lutein and zeaxanthin, which are concentrated in the macula of the eye. They play a crucial role in protecting eye health by filtering harmful blue light and reducing the risk of age-related macular degeneration (AMD).

Maximizing Your Carotenoid Intake

To make the most of the carotenoids in your diet, consider how you prepare and consume them. Because carotenoids are fat-soluble, pairing them with a source of healthy fat, like olive oil or avocado, significantly enhances absorption. For many vegetables, cooking also helps break down plant cell walls, releasing the carotenoids and making them more bioavailable. This is particularly true for lycopene in tomatoes, and similar effects are likely for red carrots.

However, research suggests there might be nuances. A study comparing lycopene absorption from red carrots versus tomato paste found that lycopene from tomato paste was more bioavailable. This was attributed to differences in the food matrix, such as fiber content or the presence of other carotenoids like beta-carotene, which might interact and affect absorption. Despite this, red carrots remain a good dietary source of lycopene, providing an alternative to tomato-based products.

Comparing Carotenoid Sources


Feature	Orange Carrots	Red Carrots	Tomatoes	Other Lycopene Sources	Other Beta-Carotene Sources
Primary Carotenoid	Beta-carotene	Lycopene	Lycopene	Lycopene	Beta-carotene
Function	Provitamin A, antioxidant	Antioxidant	Antioxidant	Antioxidant	Provitamin A, antioxidant
Typical Lycopene Content	Minimal	Significant	High, especially cooked	Watermelon, pink grapefruit	Minimal
Typical Beta-Carotene Content	Very High	Significant (along with Lycopene)	Lower than carrots	Minimal	Sweet potatoes, pumpkins, leafy greens
Best Absorption With	Fat and cooking	Fat and cooking, though less bioavailable than processed tomatoes	Fat and cooking	Fat	Fat

A Colorful Approach to Your Diet

While orange carrots are a nutritional powerhouse, the discovery that red carrots contain lycopene reinforces the importance of eating a diverse, colorful diet. Different colors in fruits and vegetables indicate the presence of different phytonutrients, each with its own set of health benefits. By incorporating a variety of carrot types, along with other colorful produce like tomatoes, watermelon, and leafy greens, you can ensure a comprehensive intake of the antioxidants your body needs to thrive. Simply put, aiming for a rainbow of food is one of the most effective strategies for a healthy, balanced nutritional diet.

Conclusion: Embrace the Rainbow for Comprehensive Nutrition

Ultimately, the question of whether carrots contain lycopene highlights the complexity and richness of plant-based nutrition. It reveals that relying on a single food item, even one as healthy as the common orange carrot, can cause you to miss out on other valuable nutrients. Red carrots are a great source of lycopene, complementing the beta-carotene found in their orange counterparts. For a well-rounded diet, embrace the entire spectrum of colors in the produce aisle. Pairing your carrots and other vegetables with a source of healthy fat, and incorporating cooking where appropriate, will help your body absorb these vital compounds most effectively. This holistic approach ensures you reap the full benefits of a truly nourishing diet.

Frequently Asked Questions

Both red and orange carrots are healthy but offer different primary antioxidants. Red carrots provide lycopene, while orange carrots are rich in beta-carotene. The best approach is to consume both for a wider range of health benefits.

While red carrots are a good source of lycopene, processed tomato products like paste and sauce often have higher concentrations. A varied diet including both red carrots and tomatoes is the most effective way to ensure a sufficient lycopene intake.

No, cooking carrots can actually increase the bioavailability of carotenoids like beta-carotene by breaking down the tough plant cell walls, making the nutrients easier for your body to absorb. Some nutrients, like vitamin C, may be reduced with boiling.

Purple carrots contain a different class of antioxidants called anthocyanins, which are responsible for their purple hue. Some studies indicate that certain varieties of purple carrots may contain some lycopene and beta-carotene as well, but anthocyanins are the dominant pigment.

Other foods rich in lycopene include tomatoes (especially processed products like ketchup and paste), watermelon, pink grapefruit, guava, and papaya.

Cooking enhances the bioavailability of lycopene in both red carrots and tomatoes. However, studies have shown that lycopene from processed tomato products is generally more bioavailable than from red carrots, possibly due to the interaction with other carotenoids and fiber in the carrot.

Yes, excessive consumption of beta-carotene, found in orange carrots, can cause a harmless condition called carotenemia, where the skin develops a yellowish-orange tint. This is not dangerous and resolves by reducing intake of carotenoid-rich foods.