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 & Tomato Products 

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

Depending on concentration, tomato sauce contains about 6–15mg per 100g of lycopene.

Based on several scientific studies, cooked tomato products generally deliver more absorbable lycopene than raw tomatoes.

F. Fresh Tomatoes

Tomatoes account for over 80% of lycopene intake in many populations. However, the Lycopene content of fresh raw tomatoes is about 3–10mg per 100g depending on variety and ripeness.

A critical review of digestion, absorption, metabolism, and excretion shows that lycopene content is higher in tomatoes when they are cooked or slightly heated with olive oil.

2. Guava (Pink or Red Varieties)

Pink or red guava is one of the richest natural sources of lycopene, the red carotenoid pigment responsible for its vibrant flesh. Scientific analyses report that pink guava contains approximately 5–5.5mg of lycopene per 100g of fresh fruit, making it the top non-tomato source of lycopene-rich fruit. You can choose guava over fresh tomatoes.

How Best to Absorb Lycopene in Guava

You can:

  • Eat fully ripe pink or red guava, as ripe fruits generally contain more lycopene.
  • Pair it with a source of healthy fat such as a handful of nuts, avocado, or plain yogurt, since lycopene is fat-soluble.
  • Blending the fruit into a smoothie (without straining out the pulp) can help release lycopene from the plant cells.
  • Finally make a puree out of red or pink coloured guava. In gentle heating, making a light guava puree may further improve lycopene availability. Just avoid prolonged high heating. but avoid prolonged high-heating.

3. Watermelon 

Study on Watermelon lycopene content and allied health claims shows that watermelon is one of the richest dietary sources of lycopene, providing about 4–5 mg per 100 g of fresh fruit. The deeper red varieties are known to have the highest lycopene content. Go for the very ripe ones.

Blending the fruit into a smoothie may help release lycopene from the plant cells, making it more available for absorption. And just like with guava, you can eat watermelon with a small amount of healthy fat, like nuts, yogurt, to improve absorption.

4. Papaya (Pawpaw)

Papaya and pawpaw are different varieties of the same tropical fruit species which have about 2–5mg per 100g of lycopene.

From a 2016 study, 'Extraction and Antioxidant Activity of Lycopene from Papaya,' the red-fleshed color of papaya or pawpaw is a result of the lycopene content of papaya alongside vitamin C and fiber. 

Eat ripe, add to fruit salad, or make into smoothie, your body can absorb to the maximum the lycopene with papaya. 

5. Pink Grapefruit

Pink ripe grapefruit is a good source of lycopene, containing approximately 1–3.5mg per 100g serving. 

The amount of lycopene in grapefruit may be small in comparison to tomatoes, watermelon, guava, and papaya, but pink grapefruit can be added to a fruit salad containing all of the above fruits to maximize the lycopene content in them all. 

In addition to the five aforementioned fruits, peppers (especially red bell pepper) and unbleached palm oil are also a good source of lycopene. Their red pigment indicates the presence of lycopene. 

Final Note

If maximizing lycopene intake is your primary aim, the evidence from studies points overwhelmingly to processed tomato products, like tomato paste, tomato purée, and tomato sauce, as the richest and most absorbable sources. Among fresh fruits, watermelon, pink guava, papaya, and pink grapefruit are the go to options with high lycopene content. Combining these foods with healthy fats and moderate cooking, especially tomatoes, can substantially increase the amount of lycopene your body actually absorbs.

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