Other Nutrients

Lycopene

By All The Nutrients Editorial Team Published: 6 min read

Lycopene is a red carotenoid pigment — the compound responsible for the red colour of tomatoes, watermelon, pink grapefruit, and guava. Unlike most carotenoids, lycopene is not a vitamin A precursor; it functions exclusively as a fat-soluble antioxidant, with a singlet oxygen quenching capacity approximately twice that of beta-carotene and ten times that of alpha-tocopherol (vitamin E). There is no established RDA or AI for lycopene, but observational studies consistently associate higher lycopene intake with lower risk of prostate cancer and cardiovascular disease. Typical intakes in the US are approximately 8–10 mg/day, with dietary exposure concentrated in tomato-based products. See the top food sources of lycopene ranked from USDA data.

Top Source

Tomato powder

46260 ug

What Does Lycopene Do?

  • Potent antioxidant activity — lycopene's conjugated double bond system (11 consecutive alternating double bonds) makes it the most efficient singlet oxygen quencher among dietary carotenoids. It scavenges reactive oxygen species in lipid-rich environments (cell membranes, LDL particles), protecting DNA, proteins, and lipids from oxidative damage. Plasma lycopene levels correlate inversely with oxidative stress markers in human studies.
  • Prostate cancer risk reduction — lycopene is selectively concentrated in prostate tissue, where it may inhibit cell proliferation, promote apoptosis, and reduce DNA oxidative damage. A landmark Harvard cohort study (Health Professionals Follow-up Study, n=47,000) found that men consuming 10+ servings/week of tomato products had a 35% lower risk of prostate cancer compared to men consuming less than 1.5 servings/week. Subsequent meta-analyses confirm an inverse association, though evidence from RCTs is limited.
  • Cardiovascular protection — lycopene reduces oxidation of LDL particles — a key early step in atherosclerosis. Epidemiological studies associate higher lycopene intake and plasma lycopene with lower risk of myocardial infarction and stroke. A WHO-coordinated European case-control study found that adipose tissue lycopene in the lowest quartile was associated with 3.3× higher risk of myocardial infarction. Meta-analyses show lycopene supplementation modestly lowers LDL and blood pressure.
  • Skin photoprotection — dietary lycopene accumulates in skin, where it may protect against UV-induced oxidative damage. Controlled studies show that consuming 16 mg/day of lycopene from tomato paste over 12 weeks reduces erythema (UV-induced redness) by approximately 40%, suggesting meaningful photoprotection as a complement to (not replacement for) sunscreen.

Signs of Lycopene Deficiency

Lycopene is not classified as an essential nutrient — no deficiency syndrome exists. The relevant consideration is optimising intake for disease prevention. Low lycopene status (plasma lycopene <0.2 µmol/L) is associated with higher oxidative stress and may be a modifiable risk factor for prostate cancer and cardiovascular disease.

  • Lycopene is not an essential nutrient — no clinical deficiency syndrome exists
  • Low plasma lycopene is associated with higher oxidative stress biomarkers
  • Higher risk of prostate cancer and cardiovascular events in epidemiological studies comparing lowest to highest dietary lycopene quartiles

How to Get the Most from Lycopene

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Cooked tomatoes provide far more bioavailable lycopene than raw

Lycopene in raw tomatoes exists in the trans-isomer form, tightly bound within chromoplast cell structures. Cooking (particularly at 100°C+) disrupts plant cell walls and isomerises trans-lycopene to cis-lycopene — which is substantially more bioavailable. Tomato paste, tomato sauce, and passata contain 3–5× more bioavailable lycopene than the same weight of raw tomato. Processing (canning, cooking) is one of the rare cases where it genuinely increases a nutrient's bioavailability.

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Fat is required for lycopene absorption — always pair with oil

Lycopene is fat-soluble and requires dietary fat for micellarisation in the small intestine. Adding olive oil, avocado, or other fat sources to tomato dishes significantly improves lycopene absorption. A controlled study found that lycopene absorption from tomato salad with full-fat dressing was over 4× higher than from fat-free dressing. Traditional Mediterranean cooking (tomatoes cooked in olive oil) optimises lycopene bioavailability.

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Watermelon lycopene is cis-form and bioavailable without cooking

Watermelon naturally contains approximately 72% cis-lycopene (the more bioavailable form) without any processing. This makes watermelon a highly efficient lycopene source despite lower total content than tomato paste. A 300g serving of watermelon provides approximately 13 mg lycopene in a readily absorbable form.

Common Lycopene Questions

Does lycopene prevent cancer?

Observational studies consistently show an inverse association between lycopene intake and prostate cancer risk, with the strongest evidence from a large Harvard cohort study showing 35% lower prostate cancer risk in men consuming 10+ weekly servings of tomato products. Mechanistically, lycopene inhibits cancer cell proliferation, promotes apoptosis, and reduces oxidative DNA damage in vitro and in animal studies. However, randomised controlled trial evidence is limited, and no regulatory agency has approved a health claim for lycopene and cancer prevention. It is more accurate to say high lycopene intake is consistently associated with lower risk than to claim causation.

Which foods are highest in lycopene?

The richest sources per 100g: tomato paste (45–65 mg), sun-dried tomatoes (45 mg), tomato purée (22 mg), canned tomatoes (9–13 mg), fresh tomatoes (2–7 mg), watermelon (4.5–7 mg), pink grapefruit (1.4 mg), and guava (5.4 mg). Cooked tomato products are significantly richer bioavailable sources than fresh tomatoes due to cell wall disruption and cis-isomer formation during heat processing.

Is lycopene better from food or supplements?

Evidence from observational studies is largely based on food intake — predominantly tomato products. Controlled intervention trials using lycopene supplements show some benefits (LDL reduction, anti-inflammatory effects) but results are less consistent than food-based associations. Whole tomato foods provide lycopene alongside phytochemicals (beta-carotene, vitamin C, quercetin, chlorogenic acid) that may work synergistically. Food sources are generally preferred over supplements based on current evidence.

Is cooked tomato better than raw for lycopene?

Yes — definitively. Cooking breaks down the cell walls that trap lycopene in raw tomatoes and converts it to the cis-isomer, which is 2–3× more bioavailable. Tomato paste has the highest lycopene content of any food (~45–65 mg/100g) compared to ~2–7 mg/100g in raw tomatoes. The bioavailability advantage of cooked/processed tomato products more than compensates for any heat-related nutrient losses of other micronutrients. Adding olive oil further multiplies absorption.

How much lycopene should I eat per day?

No RDA or AI has been established. Research on cardiovascular and prostate cancer benefits typically involves 10–30 mg/day. Average US intake is approximately 8–10 mg/day — achievable with 2–3 servings of tomato products per week. For prostate health specifically, evidence suggests meaningful benefit at 10+ weekly tomato-product servings (equivalent to ~15–20 mg lycopene/day). Supplements in the 15–30 mg/day range show effects in trials but lack the co-factors present in whole foods.