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Lycopene Foods: 30 Highest in Antioxidants for Antiaging

Tomatoes and salad dressing are not just for eating healthy.
They are both lycopene foods. Just imagine how much lycopene is in a salad.

Lycopene Foods: 30 Highest in Antioxidants for Antiaging

For people looking for lycopene foods trying to work your way past tomatoes can be difficult to say the least. These phytochemical rich foods give you what you need for antiaging. That's lycopene food.

What is lycopene?

Lycopene is an antioxidant primarily found in tomatoes and other foods of similar pigmentation and color. Unlike carotenoids found in carrots, lycopene doesn't get converted into vitamin A.

Role in health

Diets rich in lycopene are said to prevent heart disease potentially lower bad cholesterol.
In addition, it gives you anti-aging slowing down degenerative disease.
People who eat diet rich in lycopene have lower cancer risk than those who don't.

How much is enough?

The dosage used for medical used is not yet decided on; however, medical practitioners go by the following.
According to Mayoclinic.com, adults over the age of 18 should get between 2 and 30 milligrams of lycopene.
What does 2-30 mg of lycopene look like?
In simple English, getting the daily recommended intake of lycopene is as easy as eating a tomato a day, having a slice of watermelon, or enjoying a bowl of clam chowder. Lucky for you there are a lot of natural sources of lycopene, which means no need to take dietary supplements.

Foods with lycopene

Lycopene rich foods include tomatoes, watermelon, salad dressing, and many more unlikely natural sources of dietary lycopene. Foods rich in lycopene are either high in lycopene or not. A prime example of foods high in lycopene is tomatoes.

Tomatoes

Tomatoe

Tomatoes are the richest source of natural dietary lycopene. A single tomato gives you more than the daily recommended intake for lycopene.

Tomatoes calories and nutrition facts

Foods rich in lycopene: tomato products

Within tomato products, the most potent food is sun dried tomatoes with almost 20 times the lycopene content of raw tomatoes.

Lycopene content in tomato products
Food
Name
Common Measure Standard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Sun dried tomatoes 2 1 piece 918 45900
Tomato paste 262 1 cup 75362 28764
Tomato puree 250 1 cup 54385 21754
Ketchup 6 1 packet 1003 16716
Tomato sauce 245 1 cup 34249 13979
Tomato juice 243 1 cup 21960 9037
Tomato soup 244 1 cup 13042 5345
Minestrone 241 1 cup 15325 6358
Canned whole tomatoes 255 1 cup 10424 4087
Tomatoes 123 1 tomato 3165 2573

Watermelon

Watermelon

Watermelons are an exception natural source of lycopene. Eating only 1 wedge of water melon gives you your daily amount of lycopene.

Watermelon calories and nutrition facts

Foods containing lycopene: watermelon

Watermelon has more lycopene content than tomatoes when looked at in terms of the content per 100g serving size.

Lycopene content in watermelons
Food
Name
Common Measure Standard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Watermelon 286 1 wedge 12962 4532
152 1 cup 6889

Soups

Soup

Soups contain a vast variety of ingredients make them balance in nutrition. Most soups act as a good source of natural lycopene.

Foods that contain lycopene: soup

Beef noodle soup is said to contain the most lycopene due to the fact that it may contain tomatoes. Similarly, clam chowder can be thought as a source of lycopene as well.

Lycopene content in soups
Food
Name
Common Measure Standard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Beef noodle soup 244 1 cup 10377 4252
Clam chowder 244 1 cup 7679 3147
Chunky vegetable soup 240 1 cup 7087 2952
Pork and beans 253 1 cup 7362 2909
Vegetable soup 241 1 cup 2326 965
Vegetable beef soup 244 1 cup 444 181

Salad Dressings

Salad Dressings

Don't get all down when you salad doesn't have tomatoes. There are other options. Salad dressing can be the lycopene in your salad.

Lycopene rich foods: salad dressing

Russian, thousand island, and French dressing contain ample amounts of lycopene which can be added to a salad to quickly get you daily lycopene.

Lycopene content in salad dressings
Food
Name
Common Measure Standard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Russian dressing 15.3 1 tbsp 547 3575
Low-fat thousand island 15.3 1 tbsp 474 3098
Thousand island dressing 15.6 1 tbsp 405 2596
Low-fat French dressing 16.3 1 tbsp 412 2527
Low-cal Russian dressing 16.3 1 tbsp 102 625
French dressing 15.6 1 tbsp 58 371

Papayas

Papayas

Papayas are packed full of lycopene. Eating 1 cup of papaya a day give you all the lycopene you need to balance your diet. It's that easy. All you need to figure out now is where to get the papayas.

papayas calories and nutrition facts

Foods high in lycopene: papaya

Papaya may not be a mainstream fruit but it sure does well with itself in terms of lycopene content. Need lycopene, have a papaya.

Lycopene content in papayas
Food
Name
Common Measure Standard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Papaya 304 1 papaya 5557 1827
140 1 cup 2559

Grapefruit

Grapefruit

Grapefruit and a spoon are your best friends to get you daily lycopene. Eating only a half of a grapefruit gets you skinny close to maxing out on lycopene. Something tells me that you aren't going to stop there.

Grapefruit calories and nutrition facts

Lycopene content of foods: grapefruits

Grapefruits are mainstream and better yet high in lycopene. Don't forget about this citrus fruit when floundering around trying to figure out how to get lycopene into your diet.

Lycopene content in grapefruit
Food
Name
Common Measure Standard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Grapefruit 123 1/2 grapefruit 1745 1418

Asparagus

Asparagus

Eat like a beast!
These green monster bean stalks may not give you the lycopene you need in on shot.
You will need everything you can get to get that lycopene in. Adding a little asparagus to your meals adds up to full lycopene intake.

Asparagus calories and nutrition facts

Foods with lycopene: asparagus

It's going to take a lot of asparagus to get you daily intake in. Just remember that every little bit counts and that fresh asparagus is what you need for lycopene.

Lycopene content in asparagus

Food
Name
Common Measure Standard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Asparagus 60 4 spears 18 30
Frozen
asparagus spears
180 1 cup 43 23
60 4 spears 14
Canned asparagus 72 4 spears 17

Mango

Mango

Mangos may not have that much lycopene but as you know, it's the thought that counts.

Mango calories and nutrition facts

Foods with lycopene: mangos

Eating only mangos to get you daily lycopene in is not feasible. Either you look for a better source of lycopene or start eating a thousand mangos.

Lycopene content in mango
Food
Name
Common Measure SLycopene content in mangotandard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Mangos 165 1 cup 5 3
207 1 mango 6

Carrots

Carrots

Carrots are for carotene not lycopene. Nevertheless, it has lycopene if only a little.

Carrots calories and nutrition facts

Foods with lycopene: carrots

Eating 2000 carrots has got to be bad for your complexion.

Lycopene content in Carrots
Food
Name
Common Measure Standard Measure per 100g
Weight (g) Amount Unit Lycopene Content (μg) Lycopene Content (μg)
Carrots 72 1 carrot 1 1

References

By Martin Nicholson

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