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Top 10 Foods Highest in Beta Carotene


Beta Carotene is a carotenoid compound responsible for giving fruits and vegetables their orange pigment. A powerful antioxidant, beta carotene has been found to help protect against cancer and aging. Beta-carotene is a fat soluble vitamin, so eating the following foods with a fat like olive oil or nuts can help absorption. Below is a list high beta carotene foods, click here for high beta carotene foods by nutrient density, and here for an extended list of beta carotene rich foods

#1: Sweet Potato (Baked)
Beta-carotene in 100g Per cup (200g)Per medium potato (114g)
11509g 23018g 13120g
An average sweet potato contains only 103 calories and 0.2 grams of fat. Click to see complete nutrition facts.



#2: Carrots (Cooked)
Beta-carotene in 100g Per 1/2 cup, slices (78g)Per carrot (46g)
8332g 6499g 3833g
Half a cup of sliced carrots contains only 27 calories and 0.1 grams of fat. Click to see complete nutrition facts.



#3: Dark Green Leafy Vegetables (Spinach, Cooked)
Beta-carotene in 100g Per cup (180g)Per 1/2 cup (90g)
6288g 11318g 5659g
Other Dark Green Leafy Vegetables High in Beta-carotene (amount per cup, cooked): Kale (10625g), Mustard Greens (10360g), Collard Greens (8575g), Beet Greens (6610g), Turnip Greens (6588g), Swiss Chard (6391g), and Pak Choi (4333g). Click to see complete nutrition facts.



#4: Cos or Romaine Lettuce
Beta-carotene in 100g Per cup, shredded (47g)Per head (626g)
5226g 2456g 32714g
Other Types of Lettuce High in Beta-carotene (amount per cup, shredded): Green Leaf (1599g), Red Leaf (1259g), Butterhead (1093g), and Chicory (995g). Click to see complete nutrition facts.



#5: Squash (Butternut Cooked)
Beta-carotene in 100g Per cup cubes (205g)
4570g 9369g
Other Types of Squash High in Beta-carotene (amount per cup, cooked): Hubbard Squash, cubed (7339g), and Pumpkin, mashed (5135g). Click to see complete nutrition facts.



#6: Cantaloupe Melon
Beta-carotene in 100g Per cup, balls (177g)Per wedge (69g)
2020g 3575g 1394g
An average wedge of cantaloupe melon contains only 23 calories and 0.1 grams of fat. Click to see complete nutrition facts.



#7: Sweet Red Peppers
Beta-carotene in 100g 1 cup chopped (149g)1 large (164g)
1624g 2420g 2663g
A large sweet green pepper contains 341g and a large sweet yellow pepper contains 223g. Click to see complete nutrition facts.



#8: Dried Apricots
Beta-carotene in 100g Per cup (130g)Per half (4g)
2163g 2812g 87g
Other Dried Fruit High in Beta-carotene (amount per cup): Dried Peaches (1718g) and Prunes (685g). Click to see complete nutrition facts.



#9: Peas (Cooked)
Beta-carotene in 100g Per 1/2 cup (80g)Per package (253g)
1250g 1000g 3163g
Half a cup of peas contains only 62 calories and 0.2 grams of fat. Click to see complete nutrition facts.



#10: Broccoli (Cooked)
Beta-carotene in 100g Per 1/2 cup chopped (78g)Per stalk (180g)
929g 725g 1672g
Half a cup of cooked broccoli contains only 27 calories and 0.3 grams of fat. Click to see complete nutrition facts.






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Top 10 High Beta Carotene Foods by Nutrient Density (Beta Carotene per Gram)

#1: Spices (Paprika, Cayenne, Chili) 26162g per 100 grams523g per teaspoon (2 grams)Click to see complete nutrition facts for Spices
#2: Sweet Potato (Baked) 11509g per 100 grams23018g per cup, cubes (200 grams)Click to see complete nutrition facts for Sweet Potato
#3: Kale (Frozen, Cooked) 8823g per 100 grams11470g per cup, chopped (130 grams)Click to see complete nutrition facts for Kale
#4: Carrots (Cooked) 8332g per 100 grams3833g per carrot (46 grams)Click to see complete nutrition facts for Carrots
#5: Cos or Romaine Lettuce 5226g per 100 grams2456g per cup, shredded (47 grams)Click to see complete nutrition facts for Cos or Romaine Lettuce
#6: Parsley 5054g per 100 grams202g per tablespoon (4 grams)Click to see complete nutrition facts for Parsley
#7: Dried Herbs (Marjoram, Sage, Coriander) 4806g per 100 grams48g per teaspoon (1 gram)Click to see complete nutrition facts for Dried Herbs
#8: Butternut Squash (Cooked) 4570g per 100 grams9369g per cup, cubes (205 grams)Click to see complete nutrition facts for Butternut Squash
#9: Garden Cress 4150g per 100 grams2075g per cup (50 grams)Click to see complete nutrition facts for Garden Cress
#10: Cilantro (Coriander) 3930g per 100 grams157g per 1/4 cup (4 grams)Click to see complete nutrition facts for Cilantro


Other Beta Carotene Rich Foods

Sun Dried Chili Peppers 14844g per 100 gram serving 5492g per cup (37 grams) 148g per pepper (1 gram) Click to see complete nutrition facts for Sun Dried Chili Peppers
Sweet Potato Chips 14205g per 100 gram serving 3977g per bag (28 grams) 4830g per package (34 grams) Click to see complete nutrition facts for Sweet Potato Chips
Carrot Juice 9303g per 100 gram serving 21955g per cup (236 grams) 2791g per fluid ounce (30 grams) Click to see complete nutrition facts for Carrot Juice
Basil 3142g per 100 gram serving 157g per 2 tablespoons, chopped (5 grams) 189g per 1/4 cup, leaves (6 grams) Click to see complete nutrition facts for Basil
Cime di Rapa (Broccoli Raab, Cooked) 2720g per 100 gram serving 2312g per serving (85 grams) 11886g per bunch (437 grams) Click to see complete nutrition facts for Cime di Rapa
Chives 2612g per 100 gram serving 78g per tablespoon, chopped (3 grams) 26g per teaspoon, chopped (1 gram) Click to see complete nutrition facts for Chives
Passion Fruit 743g per 100 gram serving 1753g per cup (236 grams) 134g per fruit (18 grams) Click to see complete nutrition facts for Passion Fruit
Zucchini 670g per 100 gram serving 1206g per cup, sliced (180 grams) 804g per 1/2 cup, mashed (120 grams) Click to see complete nutrition facts for Zucchini
Mangoes 640g per 100 gram serving 1056g per cup, pieces (165 grams) 2150g per mango (336 grams) Click to see complete nutrition facts for Mangoes
Asparagus (Cooked) 604g per 100 gram serving 544g per 1/2 cup (90 grams) 362g per 4 spears (60 grams) Click to see complete nutrition facts for Asparagus
Watercress 1914g per 100 gram serving 651g per cup, chopped (34 grams) 479g per 10 sprigs (25 grams) Click to see complete nutrition facts for Watercress
Canned Pumpkin 6940g per 100 gram serving 17003g per cup (245 grams) Click to see complete nutrition facts for Canned Pumpkin
Mixed Vegetables (Canned) 5670g per 100 gram serving 9242g per cup (163 grams) Click to see complete nutrition facts for Mixed Vegetables
Leeks 1000g per 100 gram serving 890g per leek (89 grams) Click to see complete nutrition facts for Leeks
For more foods high in beta carotene use the nutrient ranking tool.


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▼ References
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    • USDA National Nutrient Database for Standard Reference, Release 26.