Discover the Richest Vegetable Source of Lycopene and Maximize Your Intake

November 28, 2025 •

3 min read

According to the National Institutes of Health, tomatoes and their products account for over 85% of all dietary lycopene intake, making them the primary source for most people. This article reveals precisely which preparation offers the richest vegetable source of lycopene and how to get the most out of this nutrient.

Quick Summary

Processed tomato products, particularly sun-dried tomatoes and tomato paste, provide the highest concentration of lycopene due to the effects of heat and dehydration. Cooking tomatoes with a small amount of oil also significantly improves bioavailability, allowing for greater absorption of this powerful antioxidant.

Key Points

Processed Tomatoes are Richest: Dehydrated and concentrated tomato products like sun-dried tomatoes and tomato paste contain the highest amount of lycopene per 100 grams due to processing.
Cooking Increases Bioavailability: Heating tomatoes breaks down cell walls, which makes lycopene more available for the body to absorb compared to raw tomatoes.
Add Healthy Fats: Since lycopene is fat-soluble, consuming it with fats like olive oil significantly improves its absorption.
Other Sources Exist: While tomatoes dominate, other red and pink produce like watermelon and pink guava also provide notable amounts of lycopene.
Lycopene Offers Health Benefits: This powerful antioxidant is linked to improved heart health, eyesight, sun protection, and a reduced risk of certain cancers.

Lycopene is a naturally occurring carotenoid pigment found in red and pink fruits and vegetables, renowned for its potent antioxidant properties. While many foods contain this beneficial compound, not all are created equal in terms of concentration or bioavailability. Understanding which sources offer the highest levels and how to prepare them can significantly boost your dietary intake.

The Unsurpassed King: Processed Tomato Products

When it comes to the most concentrated sources of lycopene, processed tomato products stand far above fresh, raw tomatoes. The concentration of lycopene increases significantly through cooking and dehydration because these processes break down the tomato's cell walls, making the antioxidant more accessible for the body to absorb.

Sun-dried tomatoes contain the highest concentration of lycopene, with up to 45.9 mg per 100 grams. Other incredibly rich sources include:

Tomato paste: Approximately 28.8 mg per 100 grams.
Tomato purée: Around 21.7 mg per 100 grams.
Ketchup: Packs about 16.6 mg per 100 grams.

These concentrated forms make it easy to incorporate a large dose of lycopene into your diet. Using tomato paste in sauces or adding sun-dried tomatoes to salads and wraps are excellent strategies.

Raw vs. Cooked: Enhancing Lycopene Bioavailability

For fresh tomatoes, the lycopene content is lower, at around 2.5–5.6 mg per 100 grams, depending on ripeness and variety. However, the bioavailability of this lycopene is greatly enhanced by heat. Cooking tomatoes, even for a short time, alters the chemical structure of the lycopene, converting it into a form that is more readily absorbed by the body. This is why a simple tomato sauce can be a more effective source of lycopene than eating raw, chopped tomatoes.

Additionally, lycopene is fat-soluble, meaning it is best absorbed when consumed with a source of dietary fat. Adding olive oil to your tomato sauce or drizzling it over cooked tomatoes can dramatically increase the amount of lycopene your body can utilize.

Other Lycopene-Rich Vegetables and Fruits

While tomatoes are the most popular source, other red and pink produce also contain lycopene, though typically in lower amounts. It's important to remember that lycopene is responsible for the red hue, so the deeper the color, the higher the content is likely to be.

Here are some other notable sources:

Watermelon: With about 4.5 mg of lycopene per 100 grams, this popular fruit is a fantastic fresh source of lycopene and is even higher than raw tomatoes.
Pink Guava: This tropical fruit contains a significant amount of lycopene, around 5.2 mg per 100 grams, placing it higher than raw tomato but below processed varieties.
Pink Grapefruit: A cup of pink grapefruit sections contains about 3.3 mg of lycopene.
Papaya: This fruit offers a modest 1.8 mg of lycopene per 100 grams.
Cooked Sweet Red Peppers: Provides a small amount of lycopene, approximately 0.5 mg per 100 grams.

The Health Benefits of Lycopene

Lycopene's value goes beyond its vibrant color. As a powerful antioxidant, it helps neutralize free radicals that can damage cells and contribute to chronic health conditions. Regular intake has been linked to several health benefits:

Anticancer properties: Studies have shown a link between high lycopene intake and a reduced risk of certain types of cancer, particularly prostate cancer.
Improved heart health: Lycopene can help lower LDL ('bad') cholesterol levels and has been associated with a lower risk of heart disease.
Sun protection: Some research indicates that lycopene can provide a degree of protection against the harmful effects of UV radiation.
Better eyesight: Antioxidant properties may help prevent or delay age-related macular degeneration and cataracts.

Lycopene Content Comparison Table


Food Source	Preparation	Approx. Lycopene (per 100g)	Notes	References
Sun-dried Tomato	Dehydrated	~45.9 mg	Most concentrated source due to processing
Tomato Paste	Processed	~28.8 mg	Heating increases bioavailability
Watermelon	Raw	~4.5 mg	Higher than raw tomato
Pink Guava	Raw	~5.2 mg	Good source, higher than raw tomato
Raw Tomato	Fresh	~2.5–5.6 mg	Content varies by ripeness and type
Ketchup	Processed	~16.6 mg	Convenient, but check sugar/sodium

Conclusion

The title of richest vegetable source of lycopene goes to the humble tomato, but with a crucial caveat: its processed forms, particularly sun-dried tomatoes and tomato paste, are the most potent sources. These products offer a significantly higher concentration of this valuable antioxidant than fresh, raw alternatives. To maximize absorption, remember to pair your lycopene-rich foods with a healthy fat like olive oil. By incorporating these highly concentrated sources into your diet, you can enjoy the many proven health benefits that lycopene has to offer, from heart health to cancer prevention.

Learn more about lycopene and health benefits on Healthline

Frequently Asked Questions

While raw watermelon (4.5 mg/100g) has more lycopene than raw tomatoes (2.5-5.6 mg/100g on average), processed tomato products like sun-dried tomatoes (~45.9 mg/100g) and tomato paste (~28.8 mg/100g) are far richer sources.

You can maximize lycopene absorption by eating it with a source of healthy fat, such as olive oil. Additionally, cooking tomatoes significantly increases the bioavailability of lycopene.

Research suggests that lycopene is most effective when consumed from whole food sources, where it interacts with other beneficial nutrients and fibers. Eating a diet rich in lycopene-containing foods is generally recommended over relying on supplements.

Besides tomatoes and watermelon, pink guava, pink grapefruit, and papaya contain good levels of lycopene. Some vegetables like red cabbage and cooked sweet red peppers also contain smaller amounts.

Lycopene acts as a powerful antioxidant that helps protect cells from damage. It is linked to improved heart health, eye health, and a reduced risk of certain cancers, especially prostate cancer.

Yes, the lycopene content in tomatoes increases as they ripen. The redder and more mature the tomato, the higher its lycopene levels are likely to be.

Cooking helps release lycopene from the fibrous plant material, making it more easily absorbed by your body. This is why tomato sauce and paste, which are heat-treated, are so potent.