Which Food Has the Highest Lycopene?

November 18, 2025 •

4 min read

Sun-dried tomatoes contain a staggering 45.9 mg of lycopene per 100 grams, making them a top source of this potent antioxidant. This concentration far surpasses fresh varieties and other fruits, definitively identifying which food has the highest lycopene content in a common format.

Quick Summary

This guide explains that processed tomato products, particularly sun-dried tomatoes, are the richest source of lycopene. Maximizing absorption requires combining these foods with dietary fat.

Key Points

Sun-dried Tomatoes: Processed tomatoes, specifically sun-dried, are the most concentrated source of lycopene, containing 45.9 mg per 100g.
Cooking Boosts Bioavailability: Heat processing breaks down cell walls in tomatoes, making the lycopene significantly easier for the body to absorb.
Add Fat for Absorption: Lycopene is a fat-soluble nutrient, so combining it with a healthy fat like olive oil is essential to maximize absorption.
Tomatoes Dominate: Processed tomato products account for the majority of dietary lycopene intake in many cultures due to their high concentration.
Beyond Tomatoes: Other significant lycopene sources include watermelon (4.5 mg/100g) and pink guava (5.2 mg/100g).
Health Benefits: Lycopene is a powerful antioxidant linked to improved heart health, skin protection, and a reduced risk of certain cancers.
Processed vs. Raw: Lycopene from cooked tomato products is much more bioavailable than from raw tomatoes, even though raw watermelon and guava are also good sources.

The Surprising Champion: Processed Tomato Products

While many people assume fresh, red tomatoes are the pinnacle of lycopene, the truth lies in how the food is prepared. The highest concentration of bioavailable lycopene is found in processed tomato products, especially sun-dried tomatoes. This is due to two primary factors: concentration and heat processing.

During processing, tomatoes are cooked and the water is removed, which concentrates the lycopene content significantly. Heat processing also helps break down the tomato's thick cell walls, releasing the trapped lycopene and making it more accessible for your body to absorb. This makes a small amount of tomato paste or sauce much more effective at delivering lycopene than a large quantity of fresh tomatoes.

Bioavailability: The Key to Absorption

Lycopene is a fat-soluble carotenoid, which means it requires fat for proper absorption into the bloodstream. For example, a tomato sauce cooked with a healthy fat like olive oil will deliver a much higher dose of usable lycopene than a raw, fat-free tomato salad. The simple act of adding a drizzle of oil to a dish can multiply its health benefits. The conversion from the all-trans isomer of lycopene found in raw foods to the cis isomers through heating is also believed to enhance absorption. This combination of processing and fat makes products like tomato paste, sauce, and ketchup powerful dietary sources, though you should be mindful of the added sodium and sugar in some commercial brands.

Top Foods Highest in Lycopene

While processed tomatoes are the leaders, several other fruits and vegetables are excellent sources of this antioxidant. Incorporating a variety of these foods into your diet ensures a broad spectrum of nutrients and health benefits. A few standout non-tomato options include:

Watermelon: A refreshing and juicy fruit, watermelon contains a substantial amount of lycopene, making it a great source during warm weather.
Pink Guava: This tropical fruit packs a punch with a higher lycopene content per 100 grams than even a fresh tomato.
Papaya: Another tropical fruit, papaya, is a good source of lycopene, particularly the red-fleshed varieties.
Pink Grapefruit: The pink and red varieties contain lycopene, but white grapefruit has none.
Gac Fruit: This is an extremely potent, but less common, fruit native to Southeast Asia, containing far more lycopene than even tomatoes.
Cooked Sweet Red Peppers: While lower than tomatoes, cooked red peppers contain a decent amount of lycopene.
Red Carrots: Some specific varieties of carrots can contain significant levels of lycopene, offering a colorful alternative.

Lycopene Content Comparison: Raw vs. Processed Foods

To illustrate the difference in lycopene concentration, consider this comparison table based on average values per 100 grams.


Food Type	Form	Lycopene (mg/100g)
Tomato	Sun-dried	45.9
Tomato	Paste	28.8
Tomato	Sauce (heat-processed)	23.8
Tomato	Ketchup	16.6
Tomato	Juice	9.0
Watermelon	Raw	4.5
Guava	Raw	5.2
Tomato	Raw	2.5
Papaya	Raw	1.8
Pink Grapefruit	Raw	1.1

The Health Benefits of Lycopene

Lycopene's value goes beyond its vibrant color. As a powerful antioxidant, it helps protect the body from oxidative stress caused by free radicals, which are linked to chronic diseases.

Cardiovascular Health: Research suggests that high lycopene intake can improve heart health by reducing LDL ('bad') cholesterol and improving blood vessel function. Higher tissue levels of lycopene are associated with a lower risk of heart attacks and clogged arteries.
Prostate Health: Several studies have linked regular consumption of lycopene-rich foods, particularly processed tomato products, to a reduced risk of prostate cancer. Lycopene may inhibit cancer cell growth and reduce cellular damage.
Skin Protection: Lycopene can help protect the skin from UV radiation and sunburn by acting as an internal sunscreen. While it should not replace topical sunscreen, it can offer an extra layer of protection from the inside out.
Bone Health: Emerging evidence indicates that lycopene supports bone health and density, potentially helping with the production of bone tissue.
Anti-inflammatory Effects: Lycopene exhibits anti-inflammatory properties, which can help manage conditions with chronic inflammatory backgrounds, such as obesity.

Conclusion: Maximize Your Lycopene Intake

When determining which food has the highest lycopene, the clear winners are processed tomato products like sun-dried tomatoes, paste, and sauces. While fresh produce like watermelon and pink guava offer significant amounts, the bioavailability and concentration found in cooked and prepared tomato items are unmatched. To maximize the health benefits of this potent antioxidant, always consume lycopene-rich foods with a source of healthy fat, such as olive oil. By combining these strategies, you can easily increase your dietary lycopene and support your overall well-being.

For more in-depth information on lycopene's biological activities and its role in human health, consult reliable scientific resources Lycopene: Food Sources, Biological Activities, and Human Health (nih.gov).

Frequently Asked Questions

While Gac fruit may contain the highest concentration overall, the most accessible and potent source for most people is sun-dried tomatoes, which contain a very high concentration of lycopene.

Cooking does not increase the total lycopene content, but it significantly increases the bioavailability, meaning your body can absorb more of it. The heat breaks down the cell walls, releasing the lycopene.

To maximize absorption, consume lycopene-rich foods with a source of healthy fat, such as olive oil or avocado, since lycopene is fat-soluble. Processing foods like tomatoes through cooking also helps.

Other excellent sources of lycopene include watermelon, pink guava, papaya, and pink grapefruit. Certain red carrots and cooked sweet red peppers also contain it.

Lycopene is most effective when consumed from whole food sources, as they provide a range of other nutrients and fiber. While supplements exist, their safety, purity, and efficacy are less regulated.

In general, a deeper red or pink color often indicates a higher lycopene concentration. However, there are exceptions, and the ripeness of the food can also play a role.

Lycopene is a powerful antioxidant that helps protect against chronic diseases. Its benefits include improving heart health, protecting the skin from UV damage, and potentially lowering the risk of certain cancers, particularly prostate cancer.

Lycopene is generally safe when consumed from dietary sources. Excessive intake from supplements or foods can sometimes cause a harmless orange discoloration of the skin called lycopenemia.