Top 10 Foods Highest in Lycopene

Top 10 Foods Highest in Lycopene

Lycopene is currently the most powerful antioxidant which has been measured in food (2) and is thought to play a role in preventing cancer, heart disease, and macular degeneration (3,4,5,6,7,8). How large a protective role lycopene plays is a controversial issue, still under scientific study.

Lycopene is a carotenoid that gives many fruits and vegetables their red color. Eating lycopene in excess amounts can cause the skin and liver to have a yellow color. Unlike other carotenes, lycopene does not get converted into vitamin A.

There are no known symptoms of a lycopene deficiency, and no daily value (DV) for lycopene.

High lycopene foods include guavas, cooked tomatoes, watermelon, grapefruit, papaya, sweet red peppers, persimmon, asparagus, red cabbage, and mangos.


List of High Lycopene Foods

Half a guava

#1: Guavas

Lycopene
per Cup
Lycopene
per 100g
Lycopene
per 200 Calories
8587μg5204μg15306μg
Tomatoes

#2: Tomato

Lycopene
per Cup Cooked
Lycopene
per 100g
Lycopene
per 200 Calories
7298μg3041μg33789μg

More Tomato Products High in Lycopene

  • 18984μg in a 1/4 cup of tomato paste
  • 16784μg in 1/2 cup of tomato sauce
  • 1433μg in 1 cup of minestrone soup
  • Watermelon

    #3: Watermelon

    Lycopene
    per Cup
    Lycopene
    per 100g
    Lycopene
    per 200 Calories
    6979μg4532μg30213μg
    Cross section of grapefruit

    #4: Grapefruit

    Lycopene
    1 Cup Sections
    Lycopene
    per 100g
    Lycopene
    per 200 Calories
    3264μg1419μg6757μg
    Papayas

    #5: Papaya

    Lycopene
    per Cup
    Lycopene
    per 100g
    Lycopene
    per 200 Calories
    2651μg1828μg8502μg
    Mamey Sapote provides 384μg per cup.
    Red Bell Peppers

    #6: Red Bell Peppers

    Lycopene
    per Cup Cooked
    Lycopene
    per 100g
    Lycopene
    per 200 Calories
    513μg484μg728μg
    Persimmons

    #7: Persimmon

    Lycopene
    per Fruit
    Lycopene
    per 100g
    Lycopene
    per 200 Calories
    267μg159μg454μg
    Asparagus

    #8: Asparagus

    Lycopene
    per Cup Cooked
    Lycopene
    per 100g
    Lycopene
    per 200 Calories
    54μg30μg273μg
    Half a Red Cabbage

    #9: Red Cabbage

    Lycopene
    per Cup Chopped
    Lycopene
    per 100g
    Lycopene
    per 200 Calories
    18μg20μg129μg
    Mangos

    #10: Mangos

    Lycopene
    per Cup
    Lycopene
    per 100g
    Lycopene
    per 200 Calories
    5μg3μg10μg

    See All 89 Foods High in Lycopene

    Printable One Page Sheet

    Click to Print
    Foods high in lycopene include guavas, cooked tomatoes, watermelon, grapefruit, papaya, sweet red peppers, persimmon, asparagus, red cabbage, and mangos.

    High Lycopene Foods by Nutrient Density

    FoodServingLycopene
    #1 Sun-Dried Tomatoes100 grams45902μg
    #2 Pasta Sauce100 grams12717μg
    #3 Ketchup100 grams12062μg
    #4 Rose Hips100 grams6800μg
    #5 Canned Minestrone100 grams5963μg
    #6 Guavas100 grams5204μg
    #7 Manhattan Clam Chowder100 grams5112μg
    #8 Watermelon100 grams4532μg
    #9 Tomato100 grams3041μg
    #10 Papaya100 grams1828μg

    Health Benefits of Lycopene

    • Reduced Cancer Risk. (3,4,5,6)
    • Protection Against Heart Disease. (7)
    • Reduced Risk of Macular Degeneration. (8)

    Warnings

    Consuming excess amounts of lycopene can lead to skin discolorations known as lycopenodermia. This condition is considered harmless and will go away on its own when lycopene is no longer consumed. Upper limits for intake of lycopene have not been established, and consuming high doses of lycopene should be approached with caution and under supervision of a doctor.

    View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
    feedback

    Data Sources and References

    1. U.S. Agricultural Research Service Food Data Central
    2. Mascio PD, Kaiser S, Sies H. Lycopene as the most efficient biological carotenoid singlet oxygen quencher. Biochemistry and Biophysics Volume 274, Issue 2, 1 November 1989, Pages 532-538.
    3. Giovannucci E, Ascherio A, Rimm EB, et al. Intake of carotenoids and retinol in relation to risk of prostate cancer. J Natl Cancer Inst. 1995;87:1767-1776.
    4. Sies H, Stahl W. Lycopene: antioxidant and biological effects and its bioavailability in the human. Proc Soc Exp Biol Med. 1998;218:121-124.
    5. Rao AV, Agarwal S. Bioavailability and in vivo antioxidant properties of lycopene from tomato products and their possible role in the prevention of cancer. Nutr Cancer. 1998;31:199-203.
    6. Franceschi S, Bidoli E, La Vecchia C, et al. Tomatoes and risk of digestive-tract cancers. Int J Cancer. 1994;59:181-184.
    7. Sesso HD, Liu S, Gaziano JM, et al. Dietary lycopene, tomato-based food products and cardiovascular disease in women. J Nutr. 2003;133:2336-2341.
    8. Mares-Perlman JA, Brady WE, Klein R, et al. Serum antioxidants and age-related macular degeneration in a population-based case-control study. Arch Ophthalmol. 1995;113:1518-1523.

    MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...