Top 5 Foods Highest in Lycopene: Prostate and other Health Benefits

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Lycopene is a red carotenoid pigment responsible for the color of tomatoes, watermelon, pink guava, and several other fruits. It is one of the most potent dietary antioxidants and has been extensively studied for its potential role in heart health, skin health, and prostate enlargement and prostate cancer prevention. 

Before delving into the specific foods high in lycopene, let's have a look at some of the health benefits of lycopene. 

Benefits of Lycopene

1. May Help Protect Against prostate Cancer

The strongest evidence exists for prostate cancer. A 2008 study reveal that lycopene inhibits disease progression in patients with benign prostate hyperplasia (BPH). The study show that the lycopene supplementation given to patients at 15 mg/d for 6 months decreased prostate-specific antigen (PSA) levels in men.

2. May Support Heart Health

Higher lycopene intake has been associated with lower cardiovascular disease risk and improved vascular function. A 2021 critical review of the effect of lycopene on digestion, absorption, metabolism, and excretion shows that lycopene may benefit the cardiovascular system by:

  • Reducing oxidation of LDL ("bad") cholesterol.
  • Contributing to the lowering of inflammation.
  • Improving blood vessel function.
  • Reducing the development of atherosclerosis (hardening of the arteries).

3. Supports Skin Health

Research suggests lycopene—mostly tomato products—may help reduce oxidative damage caused by UV exposure. This shouldn't be seen as a replacement for sunscreen. Also, lycopene is known to be one of the most potent dietary carotenoid antioxidants. Lycopene accumulates in the epidermis. Together with nitric oxide, it can help protect skin cells from oxidative damage caused by sunlight.

Top 5 Lycopene-Rich Foods

1. Tomato

Tomatoes have been reported to have the highest lycopene content of all known fruits or foods. Studies show that the lycopene content of tomatoes can help prevent enlarged prostate (BPH) and prostate cancer.

The amount of lycopene in tomatoes depend on how they're prepared. Different tomato products have different amounts of lycopene.

A. Tomato Paste

Tomato paste is consistently reported as one of the most concentrated dietary sources of lycopene. The lycopene content of tomato paste is approximately 20–150mg per 100g (varies by concentration).

Studies show processed tomato products often provide more bioavailable lycopene than fresh tomatoes.

Cooked with olive oil, the combination of heat and fat can significantly improve absorption of lycopene in tomato paste. 

B. Sun-Dried Tomatoes

The lycopene content for sun-dried tomatoes is estimated to be around 45-46mg per 100g.

Scientific evidence shows that drying helps to concentrate the tomato's nutrients, which makes sun-dried tomatoes one of the richest natural sources of lycopene.

C. Tomato Purée

Having about 22mg per 100g of lycopene content, tomato purée is yet another tomato products rich in lycopene.

Purée undergoes processing that breaks down plant cell walls, which increases its lycopene bioavailability. 

D. Tomato Sauce

Lycopene: About 6–15 mg per 100 g depending on concentration

Scientific Evidence

Cooked tomato products generally deliver more absorbable lycopene than raw tomatoes


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