Many of the health benefits obtained from eating tomatoes are mediated through the carotenoid lycopene, which is synthesized during fruit ripening and is responsible for the characteristic red color of this fruit. Studies suggest tomatoes provide nearly 85% of total lycopene in the human diet. Wow! On average the lycopene content in tomatoes is 8002.5 µg per 100 grams of fresh fruit, with values ranging from 5,020 to 11,110 µg per 100 grams.
It’s important to note that the bioavailability of lycopene increases after cooking tomatoes, so lycopene values in tomato products are even higher!
Lycopene in tomato occurs in microcrystalline form making it difficult for its absorption as compared to other carotenoids. Cooking practices promote the isomerization of lycopene and its bioavailability. In addition, heating leads to disruption of the cell wall, allowing the easy release of lycopene. Processed tomato products, such as tomato juice, soup, salsa, and ketchup, therefore, contain higher concentrations of bioavailable lycopene than fresh tomatoes.
A 2021 study which compared the lycopene content in different tomato products, also showed a large increase as compared to fresh fruit. They indicated that fresh tomatoes had 2,573 milligrams lycopene per 100 grams fruit, while tomato paste had 28,764 milligrams, boiled tomato sauce 13,895 milligrams, ketchup 12, 062 milligrams and spaghetti sauce 12, 700 milligrams. That’s a big difference! doi: 10.1080/10408398.2021.1880363.
Thermal processing of tomatoes also increases total phenolic compounds, total flavonoids, and the individual phenolic compounds quercetin, rutin, chlorogenic and caffeic acid, whereas there was a decrease observed for other compounds analyzed.
In addition, due to the lipophilic nature of lycopene, consuming tomatoes in combination with lipids (fats) further increases lycopene absorption.
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