Does Watermelon Have More Lycopene Than Tomatoes?

December 23, 2025 •

4 min read

According to the USDA, a 100-gram serving of red-fleshed watermelon contains about 4.5 mg of lycopene, while a raw, red tomato of the same weight holds roughly 2.5 mg. This surprising fact challenges the common perception of tomatoes as the undisputed lycopene champion. The difference is even more pronounced when you consider bioavailability.

Quick Summary

Watermelon contains more lycopene per serving than raw tomatoes. However, the lycopene from processed tomato products, like paste and sauce, is more bioavailable and concentrated. The best source depends on whether you consume the fruit raw or cooked.

Key Points

Raw Watermelon's Lycopene Advantage: Fresh watermelon contains a higher concentration of lycopene per gram than fresh, raw tomatoes.
Cooked Tomatoes' Bioavailability Boost: Heat processing, like cooking into a sauce or paste, significantly increases the bioavailability and concentration of lycopene in tomatoes.
Raw vs. Processed Lycopene: Watermelon's lycopene is highly bioavailable in its raw form, while tomato's lycopene absorption improves greatly with cooking.
The Best Source Depends on Preparation: For raw intake, watermelon is the clear winner. For maximum overall lycopene, processed tomato products are superior.
Fat Enhances Absorption: Since lycopene is fat-soluble, consuming it with a healthy fat like olive oil, particularly with cooked tomatoes, can significantly increase absorption.
Balanced Intake is Optimal: Including both fresh watermelon and cooked tomato products in your diet is the most effective way to maximize your intake of this important antioxidant.

Watermelon vs. Tomatoes: The Lycopene Breakdown

While tomatoes have long been hailed as the ultimate source of lycopene, recent nutritional data has shown that watermelon actually has more of this powerful antioxidant per gram when both are eaten fresh. This revelation changes how many people view these popular fruits. Lycopene is a carotenoid responsible for the red and pink colors in many fruits and vegetables, and it's a potent antioxidant known for its health benefits, including reducing the risk of heart disease and certain cancers.

Raw Fruit Comparison

When comparing watermelon and tomatoes in their raw state, watermelon comes out on top. A 100-gram portion of fresh, red watermelon typically contains around 4.5 milligrams of lycopene, while a similar portion of raw tomato contains about 2.5 milligrams. This makes watermelon an excellent source for those who enjoy eating their fruit raw. However, the story doesn't end there, as the way these foods are prepared significantly impacts how much lycopene your body can absorb.

The Impact of Processing and Bioavailability

For tomatoes, heat processing dramatically increases the bioavailability of lycopene. This is because the heat helps to break down the tomato's cell walls, releasing the lycopene and making it more easily absorbed by the body. Processed tomato products, such as sauce, paste, and ketchup, therefore contain highly concentrated and more accessible lycopene than raw tomatoes. For instance, 100 grams of tomato paste can contain over 28 milligrams of lycopene, and sun-dried tomatoes can contain even more, reaching up to 46 milligrams per 100 grams.

In contrast, lycopene from raw watermelon is already highly bioavailable and doesn't require heat processing for maximum absorption. This is a major advantage for those who prefer to eat their fruits fresh. Another factor influencing absorption is the presence of fat. Because lycopene is a fat-soluble compound, consuming it with a source of fat, like olive oil in a tomato sauce or a salad dressing, can significantly enhance its absorption.

Which Source is Best for Your Health?

The answer to this question depends on how you prefer to consume your fruits. If you are looking for a powerful antioxidant boost from fresh produce, watermelon offers a higher concentration of lycopene per serving than raw tomatoes. It's a convenient and delicious way to increase your intake without any preparation. On the other hand, if you regularly consume cooked tomato products, such as pasta sauce or soups, you are likely getting a much larger and more bioavailable dose of lycopene from those sources.

For a balanced approach, incorporating both raw watermelon and cooked tomato products into your diet is an excellent strategy. You can enjoy the refreshing, hydrating benefits of fresh watermelon during the summer and the comforting, nutrient-dense benefits of cooked tomato dishes throughout the year. Ultimately, the best choice is the one that fits your lifestyle and taste preferences, as both are fantastic sources of this vital nutrient.

Practical Ways to Boost Your Lycopene Intake

For Watermelon: Enjoy fresh watermelon chunks as a snack, add it to summer salads with feta and mint, or blend it into a refreshing juice or smoothie. The reddest part of the fruit is the most lycopene-rich.
For Tomatoes: Use canned tomato paste or sauce in pasta dishes, soups, and stews. Cooked tomatoes in olive oil can maximize lycopene absorption. Try sun-dried tomatoes in salads or on sandwiches for a concentrated dose.

Comparison Table: Lycopene Content and Bioavailability


Feature	Watermelon (Raw)	Tomatoes (Raw)	Tomatoes (Cooked/Processed)
Lycopene per 100g	~4.5 mg	~2.5 mg	Up to 46 mg (sun-dried) or 28.8 mg (paste)
Absorption (Bioavailability)	High in its raw form	Low in its raw form	Increases significantly with heat and fat
Ideal Consumption Method	Raw, fresh, or juiced	Best when cooked	Cooked with healthy fats like olive oil
Preparation Effort	Minimal	Requires cooking to maximize benefits	Ranges from minimal (paste) to moderate (sauce)
Best For	Fresh, raw fruit intake	Those who enjoy a wide variety of cooked meals	Maximizing lycopene intake and bioavailability

Conclusion

While the simple answer to "does watermelon have more lycopene than tomatoes?" is yes, when comparing raw fruits, the full picture is more nuanced. Processed tomato products provide a more potent and bioavailable source of lycopene due to the effects of heat processing. For maximum benefit, a diverse diet that includes both fresh watermelon and cooked tomato dishes is the most effective strategy. Enjoying a variety of lycopene-rich foods, prepared in different ways, ensures your body can efficiently absorb this powerful antioxidant and reap its many health rewards.

For additional scientific insights into the absorption of lycopene, you can review this article from the National Institutes of Health.(https://pubmed.ncbi.nlm.nih.gov/12672916/)

Frequently Asked Questions

Raw watermelon contains more lycopene per serving than raw tomatoes. Specifically, 100 grams of fresh watermelon has about 4.5 mg of lycopene, compared to about 2.5 mg in 100 grams of raw tomato.

Yes, cooking tomatoes dramatically increases the bioavailability of their lycopene. The heat breaks down cell walls, allowing for much higher absorption by the body.

Processed tomato products, such as paste, sauce, and sun-dried tomatoes, are more concentrated sources of lycopene than fresh tomatoes. Due to heat processing, the lycopene is also more bioavailable.

Yes. Lycopene from raw watermelon is already highly bioavailable, while lycopene from raw tomatoes has lower bioavailability. Cooking significantly boosts the bioavailability of lycopene from tomatoes.

To maximize lycopene absorption from tomatoes, consume them cooked, and pair them with a source of healthy fat, such as olive oil.

Other excellent sources of lycopene include guava, pink grapefruit, papaya, and red bell peppers.

Yes, it is possible to get a healthy amount of lycopene from a varied diet. Incorporating both raw watermelon and cooked tomato products, along with other lycopene-rich fruits and vegetables, provides a range of beneficial antioxidants.