Where Do You Get Lycopene? Top Food Sources for This Powerful Antioxidant

November 18, 2025 •

4 min read

Research consistently shows that cooking tomatoes with a small amount of healthy fat can dramatically increase the body’s absorption of lycopene. This powerful carotenoid is found in various red and pink fruits and vegetables and offers significant antioxidant protection when consumed properly.

Quick Summary

Lycopene, a potent antioxidant, is abundant in red and pink produce like tomatoes and watermelon. Its absorption is greatly enhanced by heating and consuming it with healthy fats. Find the best food sources and absorption tips here.

Key Points

Top Sources: Tomatoes and processed tomato products like paste and sauce are the most concentrated dietary sources of lycopene.
Boost Absorption: Cooking lycopene-rich foods and consuming them with healthy fats (like olive oil) dramatically enhances the body's absorption of the antioxidant.
Variety is Key: Excellent non-tomato sources include watermelon, pink grapefruit, papaya, and guava, which contribute to a diverse nutrient intake.
Food over Supplements: Whole foods containing lycopene are generally preferred over isolated supplements due to the synergistic effect of a full nutrient profile.
Health Benefits: Lycopene's powerful antioxidant properties are linked to a reduced risk of heart disease, certain cancers, and improved skin health.

Understanding Lycopene and Its Importance

Lycopene is a plant nutrient (carotenoid) responsible for the vibrant red and pink hues of many fruits and vegetables. As a powerful antioxidant, it helps protect the body from damage caused by free radicals, which are linked to various chronic diseases, including certain cancers and heart disease. Unlike beta-carotene, lycopene is not converted into vitamin A in the body. For humans, the only way to obtain this vital nutrient is through dietary intake, as it is not naturally synthesized by the body. While tomatoes are the most famous source, many other foods can contribute to your daily intake.

Top Lycopene-Rich Food Sources

While tomatoes are the primary source of lycopene in the average diet, the processing method significantly impacts how much your body can absorb. Cooked and processed tomato products contain higher concentrations of bioavailable lycopene than their raw counterparts, largely because the cooking process breaks down the plant's cell walls, releasing the carotenoid.

Tomatoes and Processed Tomato Products

Tomato Paste: The most concentrated source of lycopene. A single cup of tomato paste can contain up to 150 mg of lycopene, significantly more than fresh tomatoes.
Sun-Dried Tomatoes: The dehydration process concentrates the lycopene content, making them a very rich source.
Tomato Sauce and Ketchup: Heat and mechanical processing during their production makes the lycopene in these products highly bioavailable.
Tomato Juice: A quick and easy way to get a potent dose of lycopene, especially when consuming commercial, pasteurized versions.

Non-Tomato Sources of Lycopene

Tomatoes might be king, but for those who dislike them or want more variety, plenty of other options exist:

Watermelon: This is one of the best sources of lycopene outside of tomatoes, with a cup providing a healthy dose.
Pink Grapefruit: Provides a good amount of lycopene, giving this citrus fruit its characteristic color.
Papaya: A tropical fruit that is also a good source of lycopene, along with other vitamins and antioxidants.
Guava: Pink guava is another excellent and potent source of this antioxidant.
Red Carrots: While most carrots are high in beta-carotene, some red varieties contain notable amounts of lycopene.
Gac Fruit: Though not as widely available, this Southeast Asian fruit has the highest concentration of lycopene of any known fruit or vegetable.

Maximizing Lycopene Absorption

To get the most out of your lycopene-rich foods, it’s important to remember that this nutrient is fat-soluble. This means it is best absorbed when consumed alongside a source of dietary fat.

Add Healthy Fats: Pair tomatoes with olive oil in a salad or a sauce. Roast red bell peppers or carrots with a drizzle of healthy oil. The fat helps the body incorporate the lycopene into the micelles needed for intestinal absorption.
Cook Your Tomatoes: As mentioned, cooking breaks down the plant's cell walls, which frees up the lycopene molecules, making them more accessible to the body. For example, studies show that lycopene in tomato paste is significantly more bioavailable than in fresh tomatoes.
Use Processed Products: Don’t feel guilty about using tomato paste or sauce. The heating process creates more easily absorbed 'cis-isomers' of lycopene, making them excellent choices.

Lycopene from Food vs. Supplements

While lycopene supplements are available, nutritionists and researchers often recommend obtaining lycopene from whole food sources.


Feature	Food-Sourced Lycopene	Supplement-Sourced Lycopene
Absorption	Enhanced naturally by heat and fats in the food matrix.	Absorption may vary; bioavailability depends on the specific formulation.
Nutrient Synergy	Provides a complete package of nutrients, including fiber, vitamins, and other antioxidants.	Delivers an isolated compound, missing the synergistic effects of whole foods.
Efficacy	Studies on dietary intake show a consistent link to reduced disease risk.	Clinical trials on isolated supplements show mixed results, with some potentially having different effects.
Safety	Considered very safe with an extremely low risk of toxicity.	Should be used with caution by certain individuals (e.g., those on blood thinners).

Conclusion

From the classic tomato to the surprising watermelon, lycopene is a valuable antioxidant that is readily available through a balanced diet. By understanding how to maximize its absorption—by cooking and pairing it with healthy fats—you can boost its beneficial effects on your heart, skin, and overall health. As is often the case in nutrition, relying on diverse whole food sources rather than isolated supplements is the most effective strategy for reaping the full rewards of this powerful plant nutrient. Consider enjoying a delicious tomato pasta dish cooked with olive oil, or adding some papaya to your next smoothie, to ensure you're getting plenty of this crucial carotenoid. For more information on the health benefits of lycopene, the National Institutes of Health (NIH) is a great resource.

Frequently Asked Questions

Processed tomato products, particularly sun-dried tomatoes and concentrated tomato paste, are the most potent sources of lycopene due to the removal of water and increased bioavailability.

While raw tomatoes contain lycopene, cooking them is better for absorption. Heat processing breaks down the thick cell walls, making the lycopene more accessible and transforming it into a more bioavailable form.

Significant non-tomato sources of lycopene include watermelon, pink grapefruit, papaya, guava, and red carrots. A very concentrated, though less common, source is gac fruit.

Yes, lycopene is a fat-soluble carotenoid. To maximize absorption, it should be consumed with a source of healthy fat, such as avocado or olive oil.

No, whole foods are typically more effective than supplements. The complex mix of nutrients in food works synergistically, which is an effect that is lost when taking an isolated nutrient supplement.

Overconsumption of lycopene from food is very unlikely. However, extremely high intake, usually from supplements, can cause a harmless yellow-orange skin discoloration called lycopenemia.

Not for lycopene. While some heat-sensitive nutrients like Vitamin C may be reduced, the cooking and processing of tomatoes actually increase the bioavailability and concentration of lycopene.