Top 10 Foods Highest in Alpha-Carotene

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

Pumpkins1 Pumpkin
  • 31% DV (6652μg) alpha-carotene per cup cooked
  • Calories: 49 | Weight: 245g (8.6oz)
Carrots2 Carrots
  • 27% DV (5891μg) alpha-carotene per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)
Half a Butternut Squash3 Butternut Squash
  • 11% DV (2317μg) alpha-carotene per cup cooked
  • Calories: 82 | Weight: 205g (7.2oz)
Tangerines4 Tangerines
  • 1% DV (197μg) alpha-carotene per cup
  • Calories: 103 | Weight: 195g (6.9oz)
Tomatoes5 Tomatoes
  • 1% DV (150μg) alpha-carotene per cup cooked
  • Calories: 27 | Weight: 149g (5.3oz)
Collard Green Leaves6 Collard Greens
  • 1% DV (129μg) alpha-carotene per cup cooked
  • Calories: 63 | Weight: 190g (6.7oz)
Napa Cabbage7 Napa Cabbage
  • 0% DV (53μg) alpha-carotene per cup cooked
  • Calories: 13 | Weight: 109g (3.8oz)
Sweet Potato8 Sweet Potato
  • 0% DV (49μg) alpha-carotene per cup baked
  • Calories: 103 | Weight: 114g (4oz)
Half an avocado9 Avocados
  • 0% DV (48μg) alpha-carotene per avocado
  • Calories: 322 | Weight: 201g (7.1oz)
Bananas10 Bananas
  • 0% DV (38μg) alpha-carotene per cup sliced
  • Calories: 134 | Weight: 150g (5.3oz)

See All 162 Foods High in Alpha Carotene

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Data Sources and References

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

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