Top 10 Foods Highest in Beta Carotene

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 (however beta-carotene supplements can increase lung cancer risk for smokers). 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)
11509μg 23018μg 13120μg
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)
8332μg 6499μg 3833μg
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)
6288μg 11318μg 5659μg
Other Dark Green Leafy Vegetables High in Beta-carotene (amount per cup, cooked): Kale (10625μg), Mustard Greens (10360μg), Collard Greens (8575μg), Beet Greens (6610μg), Turnip Greens (6588μg), Swiss Chard (6391μg), and Pak Choi (4333μg). Click to see complete nutrition facts.



Advertisement (Bad ad? How to mute ads)


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



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



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



Advertisement (Bad ad? How to mute ads)


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



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



#9: Peas (Cooked)
Beta-carotene in 100g Per 1/2 cup (80g)Per package (253g)
1250μg 1000μg 3163μg
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)
929μg 725μg 1672μg
Half a cup of cooked broccoli contains only 27 calories and 0.3 grams of fat. Click to see complete nutrition facts.






Advertisement (Bad ad? How to mute ads)



Click each heading for more info...

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

Other Beta Carotene Rich Foods
     (Click to expand)

▼ Comments
     (Click to expand)

▼ References
     (Click to expand)