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how much lycopene in tomato paste


The Abundance of Lycopene in Tomato Paste

The health benefits of tomatoes have long been recognized, but what many people may not know is that the lycopene content in tomato paste is significantly higher than in fresh tomatoes. In this article, we will delve into the subject of how much lycopene is in tomato paste and why this matters for your health.

What is Lycopene?

Lycopene is a powerful antioxidant found in red fruits and vegetables, especially tomatoes. It's responsible for the vibrant red color and is known to have numerous health benefits, including reducing the risk of heart disease and certain types of cancer.

Lycopene Content in Tomato Products

While all tomato products contain lycopene, the concentration varies greatly. Fresh tomatoes contain about 3 mg of lycopene per 100g. However, when it comes to tomato paste, the lycopene content increases exponentially. So, how much lycopene is in tomato paste? A 100g serving of tomato paste boasts a whopping 30 mg of lycopene, nearly ten times the amount found in fresh tomatoes!

Why does Tomato Paste have more Lycopene?

The reason behind this lies in the processing method. Tomato paste is made by cooking and reducing fresh tomatoes to a thick concentrate. This process breaks down the cell walls of the tomatoes, releasing more lycopene. Furthermore, lycopene is fat-soluble, meaning it is absorbed better with fats. Therefore, tomato paste, which is often cooked with oil, allows for better absorption of lycopene in our bodies.

The Health Benefits of Lycopene

With its high lycopene content, tomato paste offers several health benefits. These include boosting heart health, reducing the risk of certain types of cancer, improving skin health, and supporting eye health. In fact, a diet rich in lycopene has been linked to a lower risk of age-related macular degeneration and cataracts.


In conclusion, when considering how much lycopene is in tomato paste, it's clear that this humble pantry staple is a nutritional powerhouse. By including tomato paste in our diets, we can take advantage of the many health benefits lycopene offers. So next time you're cooking, why not reach for that can of tomato paste?

Incorporating Tomato Paste into Your Diet

Now that you understand how much lycopene is in tomato paste, you might be wondering how to incorporate it into your diet. Tomato paste can be used in a variety of dishes, from pasta sauces and stews to homemade pizzas and even in some dessert recipes. It's a versatile ingredient that adds depth of flavor and a nutritional boost to your meals.

Choosing the Right Tomato Paste

While all tomato paste will contain lycopene, not all products are created equal. When shopping for tomato paste, look for brands that use ripe, high-quality tomatoes and minimal additives. Organic and non-GMO options can also be a healthier choice.

The Takeaway

Tomato paste is a rich source of lycopene, a powerful antioxidant with numerous health benefits. Understanding how much lycopene is in tomato paste can help you make informed dietary choices and take advantage of this nutrient's potential health benefits. Whether you're whipping up a hearty Bolognese sauce, a warming bowl of chili, or a comforting casserole, don't forget to add a spoonful of tomato paste for a lycopene boost!

Cooking Tips for Maximizing Lycopene Absorption

As we've discussed, the question of how much lycopene is in tomato paste is only part of the story. To maximize lycopene absorption, it's important to pair tomato paste with a source of dietary fat. You can achieve this by cooking tomato paste with olive oil or adding it to recipes that contain healthy fats, such as avocados or nuts.

Storing Tomato Paste

To maintain the lycopene content, it's essential to store tomato paste properly. Unopened cans or tubes of tomato paste can be stored in a cool, dry place until the expiration date. Once opened, refrigerate and use within 5-7 days, or freeze in individual portions for later use.

Final Thoughts

In conclusion, understanding how much lycopene is in tomato paste can contribute to healthier dietary choices. Incorporating tomato paste into your diet not only enhances the taste of your meals but also provides substantial health benefits. So, don't underestimate this versatile ingredient, and make sure to include it in your culinary adventures!

Frequently Asked Questions about Lycopene in Tomato Paste

To further expand your knowledge on how much lycopene is in tomato paste, let's address some frequently asked questions.

Can I get too much lycopene from tomato paste?

While lycopene is beneficial, it's always important to maintain a balanced diet. Consuming large amounts of tomato paste daily could lead to lycopene overdose, which might cause side effects like nausea, diarrhea, bloating, and indigestion. However, these instances are rare and usually occur only with excessive consumption.

Can cooking destroy lycopene in tomato paste?

Unlike many nutrients, lycopene doesn't degrade with heat. In fact, cooking can actually increase the bioavailability of lycopene, making it easier for our bodies to absorb.

Can I substitute fresh tomatoes for tomato paste in recipes?

While you can technically substitute fresh tomatoes for tomato paste, keep in mind that the lycopene content will be significantly lower. Moreover, tomato paste has a concentrated flavor that fresh tomatoes may not provide.

Wrapping Up

The question of how much lycopene is in tomato paste reveals the impressive nutritional profile of this common kitchen ingredient. By incorporating tomato paste into your meals, you can significantly increase your lycopene intake and potentially reap numerous health benefits. Happy cooking!

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