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Lycopene is the red carotenoid pigment that colors tomatoes, watermelon, pink grapefruit, guava and papaya, and about 80% of the lycopene Americans eat comes from tomatoes and tomato products such as sauce, paste and ketchup. Unlike beta-carotene, the body does not turn it into vitamin A. Cooked, concentrated tomato foods eaten with a little fat supply the most usable lycopene. Research on lycopene benefits is mostly observational, and in 2005 the FDA found no credible evidence linking lycopene itself to a lower risk of any cancer it reviewed. Below: a USDA chart of foods high in lycopene, how absorption works, what studies found, and what to know before trying a lycopene supplement.
Peptide Labs does not sell lycopene supplements; the only products in our catalog that list lycopene use tomato lycopene as a color in gummies. This article is general nutrition information, not medical advice.
Key Takeaways
- Tomato paste, puree, juice and sauce are the richest everyday sources of lycopene in USDA data.
- Heating tomatoes and eating them with fat makes their lycopene easier to absorb.
- Lycopene is a carotenoid with no vitamin A activity, and there is no RDA or Daily Value for it.
- Observational studies link lycopene-rich diets with some outcomes, but supplement trials have been small and mostly negative.
- FDA found no credible evidence for lycopene and cancer risk and allowed only a heavily qualified tomato claim.
- Lycopene from food has no reported toxicity; very high intakes can tint the skin orange.
Foods high in lycopene: USDA chart
The values below come from the USDA FoodData Central SR Legacy database, converted from the per-100-gram figure to a common serving and shown in milligrams. There is no %DV column because the FDA has no Daily Value for lycopene; the Food and Nutrition Board concluded in 2000 that the evidence was not strong enough to set a recommended intake for any carotenoid.
| Food (USDA description, shortened) | Serving | Lycopene per serving, milligrams | Lycopene per 100 g, milligrams |
|---|---|---|---|
| Tomato puree, canned | 1/2 cup (125 g) | 27.2 | 21.8 |
| Tomato juice, canned | 1 cup (243 g) | 22.0 | 9.0 |
| Tomato paste, canned | 1/4 cup (66 g) | 19.0 | 28.8 |
| Vegetable juice cocktail, canned | 1 cup (253 g) | 18.0 | 7.1 |
| Tomato sauce, canned | 1/2 cup (123 g) | 17.0 | 13.9 |
| Marinara sauce, ready-to-serve | 1/2 cup (132 g) | 16.8 | 12.7 |
| Guava, raw | 1 cup (165 g) | 8.6 | 5.2 |
| Watermelon, raw, diced | 1 cup (152 g) | 6.9 | 4.5 |
| Sun-dried tomatoes | 1/4 cup (14 g) | 6.2 | 45.9 |
| Tomatoes, red, cooked | 1/2 cup (120 g) | 3.6 | 3.0 |
| Tomato, red, raw | 1 medium (123 g) | 3.2 | 2.6 |
| Tomatoes, canned in tomato juice | 1/2 cup (120 g) | 3.0 | 2.5 |
| Papaya, raw | 1 cup (145 g) | 2.7 | 1.8 |
| Ketchup | 1 tbsp (17 g) | 2.1 | 12.1 |
| Pink or red grapefruit, raw | 1/2 fruit (123 g) | 1.7 | 1.4 |
| Baked beans, canned, vegetarian | 1 cup (254 g) | 1.3 | 0.5 |
Two patterns stand out. Concentrated tomato products top the list because removing water packs more lycopene into each spoonful; sun-dried tomatoes have the highest value per 100 grams of anything in the chart. And red color is not a reliable guide: USDA lists essentially no lycopene in red bell peppers, carrots or mangoes, whose color comes from other carotenoids such as beta-carotene. Our beta-carotene guide charts those foods.
Why cooked tomatoes deliver more lycopene
In raw tomatoes, lycopene is locked inside the plant’s cell structure. The Linus Pauling Institute at Oregon State University (LPI) explains that food processing and cooking help release carotenoids from that matrix, and that heating tomatoes in oil substantially improves how much lycopene the body absorbs. Carotenoids are fat-soluble, so they are absorbed with fat in a meal; chopping, pureeing and cooking in oil all tend to help.
- Cook and concentrate: sauces, soups, paste and canned tomatoes are processed foods that work in your favor here.
- Add a little fat: a tomato sauce made with olive oil, or watermelon eaten alongside a meal with some fat, supports absorption.
- Mind the competition: LPI notes that large amounts of beta-carotene taken at the same time compete with lycopene for absorption, and that plant sterol spreads lowered blood levels of some carotenoids, including lycopene, by about 10% to 20% in some studies.
What is lycopene, and how does it differ from other carotenoids?
Carotenoids are the yellow, orange and red pigments made by plants and algae. The six most common in the North American diet are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene. The NIH Office of Dietary Supplements (ODS) divides them into two groups: provitamin A carotenoids, which the body can convert to vitamin A, and the rest, which it cannot. Lycopene belongs to the second group, alongside lutein and zeaxanthin. In test tube studies, LPI notes, lycopene is one of the most effective carotenoids at neutralizing a reactive form of oxygen, which is why it is often described as an antioxidant. What happens in a test tube does not show what happens in the body.
| Carotenoid | Converted to vitamin A? | Main food sources | Our guide |
|---|---|---|---|
| Lycopene | No | Tomato products, watermelon, guava, pink grapefruit | This article |
| Beta-carotene | Yes | Sweet potatoes, carrots, pumpkin, leafy greens | Beta-carotene |
| Lutein and zeaxanthin | No | Leafy greens, egg yolks, corn | Lutein |
| Astaxanthin | No | Algae, salmon, shrimp | Astaxanthin |
For the eye-focused carotenoids, see our lutein guide; for the red pigment in salmon and krill, see astaxanthin.
Lycopene benefits: what the research shows
Most of the evidence on lycopene benefits comes from observational studies, which compare people who eat more lycopene, or have more of it in their blood, with people who have less. These studies can show associations, not cause and effect: people who eat a lot of tomato products may differ in many other ways. Here is what LPI’s 2023 review reports.
- Prostate health: a 2017 meta-analysis of observational studies found that higher dietary and blood lycopene were each associated with about 12% lower prostate cancer risk, but found no association with advanced prostate cancer. LPI says it is not clear whether any link reflects lycopene itself, other compounds in tomatoes, or other parts of the diet. Small trials of lycopene supplements in men at high risk found no benefit, and a meta-analysis of six randomized trials found no effect on PSA levels.
- Blood pressure and cholesterol: a meta-analysis of eight trials found no effect of supplemental lycopene on blood pressure, and pooled trials found no effect on total, LDL or HDL cholesterol.
- Immune markers: increasing lycopene intake has not improved biomarkers of immune function in trials.
If you have concerns about prostate health, heart health or cancer risk, talk to your clinician; lycopene is not a substitute for screening or care.
What the FDA concluded about tomatoes and lycopene
In November 2005 the FDA answered a petition asking for cancer claims on lycopene and tomato foods. It found no credible evidence supporting a relationship between lycopene, whether as a food ingredient or as a dietary supplement, and a reduced risk of any of the cancers in the petition. For tomatoes and tomato sauce it allowed only a heavily qualified prostate cancer claim, and the required wording ends: “FDA concludes that there is little scientific evidence supporting this claim.” For gastric cancer, the allowed wording says it is unlikely that tomatoes reduce the risk. A qualified claim is not an approval, and none of it applies to lycopene pills.
Lycopene supplement basics
LPI notes that lycopene supplements are made from tomato extracts or produced synthetically, usually as softgels. Like all dietary supplements, they are not approved by the FDA before sale, and the research above does not show that a lycopene supplement does what lycopene-rich foods are associated with. If you are considering one:
- Check whether the product is tomato-derived or synthetic, and whether it lists other carotenoids too.
- Look for an independent quality seal; our third-party testing guide explains what each one covers.
- Count tomato foods first. A half cup of tomato sauce already appears near the top of the USDA chart.
- Ask a clinician or pharmacist first if you are pregnant or breastfeeding, take medicines, or have a medical condition.
Lycopene also shows up on labels for a different reason. The FDA permits tomato lycopene extract and tomato lycopene concentrate as color additives in foods, which is why some gummies list tomato lycopene among their other ingredients. In that role it is there for color, not as an active ingredient.
Lycopene side effects and safety
LPI reports that no toxicities have been reported for lycopene. The one well-described effect is lycopenodermia: high intakes of lycopene-rich foods or supplements can turn the skin a deep orange. Because lycopene is more intensely colored than the carotenes, this can happen at lower intakes than the yellow-orange skin tint linked to beta-carotene. Unexplained skin color changes, especially yellowing of the eyes, should always be checked by a clinician, because they can have causes that have nothing to do with diet.
Frequently Asked Questions
What foods are highest in lycopene?
Per serving in USDA data, canned tomato puree, tomato juice, tomato paste, vegetable juice and tomato sauce lead, followed by guava, watermelon and sun-dried tomatoes.
Is lycopene better absorbed from cooked tomatoes?
Yes. Heating tomatoes, especially in oil, releases lycopene from the plant matrix and improves absorption, according to the Linus Pauling Institute.
Does lycopene turn into vitamin A?
No. Lycopene, like lutein and zeaxanthin, is a non-provitamin A carotenoid, so it does not count toward vitamin A on a label.
What are lycopene side effects?
No toxicities have been reported. Very high intakes from food or supplements can cause lycopenodermia, an orange skin tint.
Do lycopene supplements work?
Trials so far have been small and mostly found no effect on the markers they measured. Observational links involve lycopene-rich diets, not pills.
Is there a recommended daily amount of lycopene?
No. There is no RDA, adequate intake or Daily Value for lycopene or any other carotenoid.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you smoke or used to, take medicines, or are pregnant or breastfeeding. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Beta-Carotene: Foods, Vitamin A Conversion and the Smoker Trials, Lutein and Zeaxanthin: Eye Research, Foods and Safety, Foods High in Antioxidants: USDA Chart and What the Science Says.