Top 10 Foods Highest in Alpha-Carotene

Alpha-Carotene is a precursor to creating vitamin A in the body, and while important, is far less common than beta-carotene. Like beta-carotene, alpha-carotene is fat soluble and is best consumed with some form of fat.

The recommended dietary allowance for alpha-carotene is 21600μg and is derived from how many retinol activity equivalents (RAE) alpha-carotene provides for the creation of vitamin A. For this reason, you do not actually have to worry about meeting the RDA as beta-carotene, and vitamin A both contribute to the RDA.

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.

List of Foods High in Alpha Carotene

1 Pumpkin

• 31% DV (6652μg) alpha-carotene per cup cooked
• Calories: 49 | Weight: 245g (8.6oz)

Nutrition Facts for Cooked Pumpkin.

2 Carrots

• 27% DV (5891μg) alpha-carotene per cup cooked
• Calories: 55 | Weight: 156g (5.5oz)

Nutrition Facts for Cooked Carrots.

3 Butternut Squash

• 11% DV (2317μg) alpha-carotene per cup cooked
• Calories: 82 | Weight: 205g (7.2oz)

Nutrition Facts for Cooked Butternut Squash.

4 Tangerines

• 1% DV (197μg) alpha-carotene per cup
• Calories: 103 | Weight: 195g (6.9oz)

Nutrition Facts for Tangerines.

5 Tomatoes

• 1% DV (150μg) alpha-carotene per cup cooked
• Calories: 27 | Weight: 149g (5.3oz)

Nutrition Facts for Tomatoes.

6 Collard Greens

• 1% DV (129μg) alpha-carotene per cup cooked
• Calories: 63 | Weight: 190g (6.7oz)

Nutrition Facts for Cooked Collards.

7 Napa Cabbage

• 0% DV (53μg) alpha-carotene per cup cooked
• Calories: 13 | Weight: 109g (3.8oz)

Nutrition Facts for Cooked Napa Cabbage.

8 Sweet Potato

• 0% DV (49μg) alpha-carotene per cup baked
• Calories: 103 | Weight: 114g (4oz)

Nutrition Facts for Cooked Sweet Potatoes.

9 Avocados

• 0% DV (48μg) alpha-carotene per avocado
• Calories: 322 | Weight: 201g (7.1oz)

Nutrition Facts for Avocados.

10 Bananas

• 0% DV (38μg) alpha-carotene per cup sliced
• Calories: 134 | Weight: 150g (5.3oz)

Nutrition Facts for Bananas.

See All 162 Foods High in Alpha Carotene