Top 10 Foods Highest in Alpha-Carotene
Alpha-Carotene is a precursor to creating vitamin A in the body.
Like beta-carotene, alpha-carotene is fat-soluble and therefore needs to be consumed with fat to be absorbed. (1)
For every 24mcg of alpha-carotene you consume, you create 1mcg of vitamin A retinol activity equivalents (RAE). (2) The daily value (%DV) for vitamin A is 900mcg of retinol activity equivalents (RAEs). (3)
We calculate the daily intake target of alpha-carotene to be 24 times the daily value (DV) for vitamin A, which comes to 21600mcg of alpha-carotene per day.
You do not have to worry about meeting the RDA for alpha-carotene as beta-carotene, and vitamin A both contribute to the RDA. The calculated RDA is a guide for comparing foods.
Foods high in alpha-carotene include orange vegetables like pumpkin, carrots, and winter squash. Other alpha-carotene food sources include tangerines, tomatoes, collards, napa cabbage, sweet potatoes, avocados, and bananas.
Below are the top 10 foods highest in alpha-carotene, for more, see the nutrient ranking of foods high in alpha-carotene.
-
1. Pumpkin
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories6652mcg
(31% DV)2715mcg
(13% DV)27150mcg
(126% DV) -
2. Carrots
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories5891mcg
(27% DV)3776mcg
(17% DV)21577mcg
(100% DV) -
3. Butternut Squash
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories2317mcg
(11% DV)1130mcg
(5% DV)5650mcg
(26% DV) -
4. Tangerines
Alpha-carotene
per CupAlpha-carotene
per 100gAlpha-carotene
per 200 Calories197mcg
(1% DV)101mcg
(0% DV)381mcg
(2% DV) -
5. Tomatoes
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories150mcg
(1% DV)101mcg
(0% DV)1122mcg
(5% DV) -
6. Collard Greens
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories129mcg
(1% DV)68mcg
(0% DV)412mcg
(2% DV) -
7. Napa Cabbage
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories53mcg
(0% DV)49mcg
(0% DV)817mcg
(4% DV) -
8. Sweet Potato
Alpha-carotene
per Cup BakedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories49mcg
(0% DV)43mcg
(0% DV)96mcg
(0% DV) -
9. Avocados
Alpha-carotene
per AvocadoAlpha-carotene
per 100gAlpha-carotene
per 200 Calories48mcg
(0% DV)24mcg
(0% DV)30mcg
(0% DV) -
10. Bananas
Alpha-carotene
per Cup SlicedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories38mcg
(0% DV)25mcg
(0% DV)56mcg
(0% DV)
Next ➞
From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Alpha Carotene
- Foods Low in Alpha Carotene
- Vegetables High in Alpha Carotene
- Fruits High in Alpha Carotene
- Vegetarian Foods High in Alpha Carotene
- Breakfast Cereals High in Alpha Carotene
- Fast Foods High in Alpha Carotene
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Roodenburg AJ, Leenen R, van het Hof KH, Weststrate JA, Tijburg LB. Bioavailability of beta-carotene in humans Am J Clin Nutr. 2000 May;71(5):1187-93. doi: 10.1093/ajcn/71.5.1187. 10799382
- Office of dietary supplements - Vitamin A and Carotenoids
- U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
Try the recipe nutrition calculator, or daily meal planner.
Create a free account to log and track foods.