How to Get Lycopene Without Eating Tomatoes?

November 1, 2025 •

4 min read

Tomatoes and tomato-based products account for over 80% of the lycopene in the average diet, but they are not the only source of this powerful antioxidant. For those avoiding tomatoes due to allergies, dietary preferences, or digestive issues like acid reflux, there are many other ways to get lycopene and its potent health benefits. This guide explores alternative food sources and supplements to ensure you don't miss out on this vital nutrient.

Quick Summary

This article outlines multiple non-tomato food sources rich in lycopene, such as watermelon, pink guava, and papaya, offering practical alternatives for those with dietary restrictions. It details the health benefits of lycopene, explains how bioavailability can be increased, and discusses the option of supplements for consistent intake.

Key Points

Alternative Food Sources: Excellent non-tomato sources of lycopene include watermelon, pink guava, and papaya, which often contain significant amounts of the antioxidant.
Enhanced Absorption with Fat: Lycopene is fat-soluble, so pairing it with healthy fats like olive oil or avocado can dramatically increase absorption by the body.
Cooking Increases Bioavailability: Heating certain fruits and vegetables can break down cell walls, making lycopene more accessible for the body to absorb.
Supplemental Options: Lycopene is available in supplement form, such as capsules, offering a consistent dose for those who cannot get enough from their diet.
Health Benefits Beyond Tomatoes: Getting lycopene from other foods still provides its powerful antioxidant benefits, which are linked to improved heart health and reduced cellular damage.
Cautions for Specific Diets: Individuals avoiding nightshades or with acid reflux can benefit from exploring these alternatives, but should be mindful of other food sensitivities and medical advice.

Disclaimer

Information is for general knowledge, should not be taken as medical advice, and should consult with a healthcare provider.

Why Find an Alternative Source of Lycopene?

For many, tomatoes are a major part of their diet. However, for a variety of reasons, some people need or choose to avoid them. Reasons can include allergies, food sensitivities, or nightshade family sensitivities that can exacerbate conditions like arthritis. Additionally, the high acidity in tomatoes can be a trigger for individuals with acid reflux or interstitial cystitis. Fortunately, obtaining lycopene from alternative sources is not only possible but can also introduce variety and other beneficial nutrients into your diet.

Excellent Non-Tomato Food Sources for Lycopene

Several fruits and vegetables contain significant levels of lycopene, sometimes even higher than in raw tomatoes.

Watermelon

Watermelon is one of the best sources of lycopene, often containing more per serving than fresh tomatoes. The bright red flesh is packed with this carotenoid. Enjoying watermelon is a refreshing way to boost your antioxidant intake. It can be eaten raw, added to salads, or blended into a refreshing juice or smoothie.

Pink Grapefruit

This citrus fruit is a great option for lycopene, giving you a daily dose with its distinctly tangy flavor. A cup of pink grapefruit contains a substantial amount of the nutrient. It can be eaten for breakfast, added to salads, or juiced. Be aware that grapefruit can interact with certain medications, so it is advisable to consult a healthcare provider if you take prescription drugs.

Pink Guava

Often underrated, pink guava is another fantastic tropical fruit high in lycopene. A single cup can provide more than the same serving of tomatoes. It has a tangy and sweet flavor that works well in fruit salads, jams, or smoothies.

Papaya

Papaya is a sweet, tropical fruit known for its soft, buttery texture. Its vibrant orange-pink flesh is a good source of lycopene. Enjoy it cubed in a fruit salad, blended into a smoothie, or roasted for a unique dessert.

Apricots

This small, sweet, and slightly tart fruit also contains lycopene, particularly when dried. Apricots are versatile and can be added to granola, trail mix, yogurt, or enjoyed on their own.

Gac Fruit

Gac fruit, a tropical fruit native to Southeast Asia, is an extremely rich source of lycopene, boasting a much higher concentration than tomatoes. While not as readily available as other options, it can be found in some specialty stores or as a supplement and is prized for its nutritional density.

Maximizing Lycopene Absorption

To get the most out of your lycopene-rich foods, there are a few simple tricks based on nutritional science. Lycopene is a fat-soluble carotenoid, meaning it is best absorbed by the body in the presence of fats.

Pair with healthy fats: When you eat lycopene-rich foods, pair them with a healthy fat source. This can be as simple as adding a drizzle of olive oil to a fruit salad or topping your papaya with some avocado slices.
Heat treatment: While raw sources are good, some research shows that heat-processing can increase lycopene's bioavailability by breaking down cell walls and weakening bonds, making the nutrient more accessible for absorption. This is why cooked tomato products traditionally contain more bioavailable lycopene than raw ones, but the same principle applies to other foods. Lightly roasting red bell peppers or cooking apricots can increase their lycopene accessibility..

A Comparison of Lycopene Sources


Source	Serving Size	Estimated Lycopene Content	Notes
Watermelon	1 cup, cubed	7,020 mcg	Excellent source, very hydrating.
Pink Guava	1 cup, diced	8,590 mcg	High concentration, tropical flavor.
Papaya	1 cup, cubed	3,020 mcg	Good source, smooth texture.
Pink Grapefruit	1 cup, segmented	2,550 mcg	Tangy and refreshing; potential for drug interactions.
Raw Tomatoes	1 cup, chopped	~5,060 mcg	Included for comparison; content can vary.
Gac Fruit	Varies	Up to 7000x raw tomatoes*	Exceptionally high, but less common.

*Note: Lycopene content in Gac fruit varies greatly and can be many times higher than other sources, but it is not a common dietary staple and exact dosage is complex.

Lycopene Supplements

For those who have a hard time incorporating these foods into their daily diet or simply want a more consistent intake, lycopene supplements are an option.

Capsules and Softgels: These are readily available forms of concentrated lycopene extract.
Standardized Tomato Extract: Some supplements contain lycopene alongside other nutrients found naturally in tomatoes. These should be approached with caution by those avoiding tomatoes specifically for allergen or sensitivity reasons.
Consideration: While there is no official Recommended Dietary Allowance (RDA), some research indicates beneficial effects within certain intake ranges. It is crucial to consult a healthcare provider before starting any new supplement regimen to determine what is appropriate for your specific needs.

Conclusion

Whether due to allergy, sensitivity, or personal preference, avoiding tomatoes doesn’t mean you have to miss out on the valuable antioxidant lycopene. A diverse and colorful diet featuring foods like watermelon, pink guava, and papaya can provide this nutrient naturally. For those seeking consistent and controlled intake, supplements offer a viable path. By understanding your options and embracing variety, you can maintain a healthy, balanced diet rich in this powerful carotenoid without relying on tomatoes. For further reading, an extensive review of the health benefits of lycopene can be found here: Lycopene: Food Sources, Biological Activities, and Human Health Benefits.

Frequently Asked Questions

Besides tomatoes, excellent sources of lycopene include watermelon, pink guava, papaya, pink grapefruit, and apricots. Some less common but highly potent sources include gac fruit and rose hips.

Yes, it is entirely possible to get enough lycopene without consuming tomatoes. Many other fruits and vegetables contain high concentrations of this antioxidant, and strategic food pairing can help maximize absorption.

For tomatoes, cooking with a bit of fat actually increases the bioavailability of lycopene. The heat breaks down cell walls, making the antioxidant more easily absorbed by the body. This principle also applies to other lycopene sources.

While supplements can provide a consistent dose of lycopene, whole food sources offer the added benefit of other vitamins, minerals, and nutrients that work synergistically. Consulting a healthcare provider is recommended to determine the best approach for your individual needs.

Individuals may need to avoid tomatoes due to nightshade sensitivity, which can aggravate conditions like arthritis, or because of digestive issues such as acid reflux, which can be triggered by the high acidity in tomatoes.

To maximize absorption, consume lycopene-rich foods with a source of healthy fat, such as olive oil or avocado. Lycopene is fat-soluble, so fat aids in its uptake by the body.

Excessive lycopene intake, often from supplements or extreme dietary habits, can cause a temporary, harmless condition called lycopenemia, where the skin may develop a slightly orange tint. This is not a common issue when getting lycopene from whole foods.

Lycopene and beta-carotene are both carotenoids and powerful antioxidants, but they have different chemical structures and are found in different concentrations across various foods. A key distinction is that beta-carotene is a precursor to Vitamin A, while lycopene is not.