How Much Lycopene is in One Tomato? The Comprehensive Guide

October 30, 2025 •

3 min read

While tomatoes are a key dietary source of lycopene, accounting for up to 80% of consumption in Western diets, the amount found in one tomato is not a fixed number. This potent antioxidant's concentration is affected by several factors, including variety, ripeness, and preparation method.

Quick Summary

The lycopene content in a single tomato is highly variable, influenced by its type, ripeness, and how it is prepared. Cooking and processing significantly increase the amount of this antioxidant the body can absorb compared to eating it raw.

Key Points

Variable Content: The lycopene in one tomato is not a fixed amount, varying based on factors like cultivar and ripeness.
Cooking Boosts Bioavailability: Cooking and processing tomatoes, such as making sauces or paste, dramatically increase the body's ability to absorb lycopene.
Fat Enhances Absorption: Lycopene is fat-soluble, so consuming tomatoes with a healthy fat like olive oil maximizes its absorption.
Processed vs. Raw: Processed tomato products like paste and ketchup contain higher concentrations of bioavailable lycopene than raw tomatoes.
Powerful Antioxidant: Lycopene is a strong antioxidant linked to reduced risks of heart disease, certain cancers, and other inflammation-related conditions.

The Variable World of Lycopene in Tomatoes

There is no single answer to the question of how much lycopene is in one tomato. The amount depends on numerous factors, making it a range rather than a precise figure. A standard red tomato weighing around 100 grams, or roughly 2.5 inches in diameter, typically contains an average of 2.5 to 4.2 milligrams of lycopene in its raw state. However, this can fluctuate dramatically based on the variety and other environmental influences.

Factors Influencing Lycopene Content

Cultivar: Different tomato varieties have naturally higher or lower lycopene concentrations. For example, certain hybrid tomatoes and varieties like 'Roma' or 'Cherry' tomatoes may boast higher levels than standard on-the-vine types.
Ripeness: The lycopene concentration increases as the fruit ripens, which is responsible for the transition from green to red color. A fully ripe, deep-red tomato will have more lycopene than a less mature one.
Growing Conditions: Environmental factors such as temperature, light exposure, and soil composition affect the biosynthesis of lycopene. Optimal temperatures are crucial, as high heat can actually degrade the compound.

The Lycopene Powerhouse: Raw vs. Cooked Tomatoes

One of the most significant factors affecting your lycopene intake is how the tomato is prepared. Contrary to the common belief that raw is always better, processing and cooking tomatoes can dramatically increase the bioavailability of their lycopene content.

Why Processing Boosts Absorption

Lycopene is located within the plant's cell walls. The intense heat from cooking breaks down these cell walls, releasing the compound and making it easier for the body to absorb during digestion. The body can absorb up to four times more lycopene from tomato paste than from a fresh, raw tomato. This is because the heat-induced isomerization process changes lycopene from its natural all-trans form to various cis-isomers, which are more easily absorbed by the human body.

Maximizing Lycopene Bioavailability

Another crucial step is pairing tomatoes with fat, as lycopene is a fat-soluble carotenoid. A little olive oil or a modest amount of cheese added to cooked tomato dishes can significantly enhance absorption. This makes dishes like tomato sauce, pizza, and soups particularly effective for maximizing your lycopene intake.

Lycopene Content Comparison Table

Here is a comparison of lycopene content in different tomato products, based on available data, to illustrate how processing concentrates the antioxidant.


Food Source	Lycopene Content (mg/100g)	Notes
Raw Tomatoes	~2.5 - 4.2	Content highly variable based on cultivar and ripeness.
Cooked Tomatoes	~3.7	Heat processing aids in bioavailability.
Tomato Sauce	~6.2	Concentration from cooking increases content.
Tomato Paste	~15.0 - 150.0	Highly concentrated source; significantly increased bioavailability.
Ketchup	~9.9 - 13.4	Another highly concentrated and processed source.
Watermelon	~2.3 - 7.2	A non-tomato source with good lycopene content.
Pink Guava	~5.2 - 5.5	A tropical fruit rich in lycopene.

The Health Benefits of Lycopene from Tomatoes

Lycopene is widely recognized as a powerful antioxidant that offers numerous health advantages. Its ability to combat free radicals in the body is linked to a reduced risk of certain health conditions.

Supports Heart Health: Lycopene is associated with a decreased risk of cardiovascular diseases and stroke. It may help lower LDL ('bad') cholesterol and protect arteries from fatty buildup.
Reduces Cancer Risk: Research suggests that a diet rich in lycopene may help lower the risk of several types of cancer, particularly prostate cancer.
Provides Anti-Inflammatory Effects: By protecting against oxidative stress and reducing inflammation, lycopene can play a role in preventing various chronic diseases.
Enhances Skin Protection: The antioxidant properties of lycopene may offer some level of protection against sun-induced cellular damage.

Conclusion: Making the Most of Tomato's Benefits

While the exact amount of lycopene in one tomato is subject to variation, the key takeaway is that cooking and processing significantly increase its health benefits. Whether you opt for a fresh tomato salad or a simmered pasta sauce, consuming tomatoes is a great way to boost your antioxidant intake. For maximum absorption, always remember to cook your tomatoes and include a healthy fat source. Understanding the factors that influence lycopene content empowers you to make informed dietary choices for better health.

For more detailed research on lycopene's effects on human health, consult reputable sources like the National Institutes of Health. An Update on the Health Effects of Tomato Lycopene - PMC

Frequently Asked Questions

Yes, different tomato varieties, or cultivars, contain varying amounts of lycopene. Factors like ripeness, with deeper red color indicating higher lycopene, also play a significant role.

For maximizing lycopene absorption, it is better to eat cooked or processed tomatoes. Heat processing breaks down cell walls, making the lycopene more bioavailable to the body.

The heat from cooking helps convert lycopene to cis-isomers, which are more easily absorbed by the human digestive system compared to the all-trans form found in raw tomatoes.

Cooking tomatoes with a little oil, such as olive oil, is the best method. Since lycopene is fat-soluble, the presence of fat greatly enhances its absorption by the body.

Yes, other fruits like watermelon, pink grapefruit, and pink guava also contain lycopene. However, tomatoes and tomato products are the most common dietary sources.

Many experts suggest that consuming lycopene from whole foods like tomatoes, alongside the other nutrients they contain, may offer more health benefits than supplements alone. It's best to consult a healthcare provider regarding supplements.

Canned and other processed tomato products often contain higher levels of bioavailable lycopene due to the heat processing involved in their preparation. This makes them a very efficient source.