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Top 10 Foods Highest in Alpha-Carotene

Written by Daisy Whitbread, MScN
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.


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List of Foods High in Alpha Carotene

1 Pumpkin
Pumpkins
  • 31% DV (6652μg) alpha-carotene per cup cooked
  • 49 Calories
    Data Source
2 Carrots
Carrots
  • 27% DV (5891μg) alpha-carotene per cup cooked
  • 55 Calories
    Data Source
3 Butternut Squash
Half a Butternut Squash
  • 11% DV (2317μg) alpha-carotene per cup cooked
  • 82 Calories
    Data Source
4 Tangerines
Tangerines
  • 1% DV (197μg) alpha-carotene per cup
  • 103 Calories
    Data Source
5 Tomatoes
Tomatoes
  • 1% DV (150μg) alpha-carotene per cup cooked
  • 27 Calories
    Data Source
6 Collard Greens
Collard Green Leaves
  • 1% DV (129μg) alpha-carotene per cup cooked
  • 63 Calories
    Data Source
7 Napa Cabbage
Napa Cabbage
  • 0% DV (53μg) alpha-carotene per cup cooked
  • 13 Calories
    Data Source
8 Sweet Potato
Sweet Potato
  • 0% DV (49μg) alpha-carotene per cup baked
  • 103 Calories
    Data Source
9 Avocados
Half an avocado
  • 0% DV (48μg) alpha-carotene per avocado
  • 322 Calories
    Data Source
10 Bananas
Bananas
  • 0% DV (38μg) alpha-carotene per cup sliced
  • 134 Calories
    Data Source

See All 162 Foods High in Alpha Carotene

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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