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 therefore needs to be consumed with fat to be absorbed.

For every 24μg of alpha-carotene you consume, you create 1μg vitamin A retinol activity equivalents (RAE). (1) The recommended daily allowance (RDA) for vitamin A is 900μg of retinol activity equivalents (RAEs). While it would be unlikely to attain all your vitamin A from alpha-carotene, we calculate the daily intake target of alpha-carotene to be 24 times the amount of vitamin A (per the conversion to retinol equivalents). Thus the recommended dietary allowance for alpha-carotene is: 900μg x 24 or 21600μg per day.

Again, you do not actually have to worry about meeting the RDA as beta-carotene, and vitamin A both contribute to the RDA, and the calculated RDA is intended as a guide to compare foods.

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

Pumpkins

#1: Pumpkin

Alpha-carotene
per Cup Cooked
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
6652μg
(31% DV)
2715μg
(13% DV)
27150μg
(126% DV)
Carrots

#2: Carrots

Alpha-carotene
per Cup Cooked
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
5891μg
(27% DV)
3776μg
(17% DV)
21577μg
(100% DV)
Half a Butternut Squash

#3: Butternut Squash

Alpha-carotene
per Cup Cooked
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
2317μg
(11% DV)
1130μg
(5% DV)
5650μg
(26% DV)
Tangerines

#4: Tangerines

Alpha-carotene
per Cup
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
197μg
(1% DV)
101μg
(0% DV)
381μg
(2% DV)
Tomatoes

#5: Tomatoes

Alpha-carotene
per Cup Cooked
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
150μg
(1% DV)
101μg
(0% DV)
1122μg
(5% DV)
Collard Green Leaves

#6: Collard Greens

Alpha-carotene
per Cup Cooked
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
129μg
(1% DV)
68μg
(0% DV)
412μg
(2% DV)
Napa Cabbage

#7: Napa Cabbage

Alpha-carotene
per Cup Cooked
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
53μg
(0% DV)
49μg
(0% DV)
817μg
(4% DV)
Sweet Potato

#8: Sweet Potato

Alpha-carotene
per Cup Baked
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
49μg
(0% DV)
43μg
(0% DV)
96μg
(0% DV)
Half an avocado

#9: Avocados

Alpha-carotene
per Avocado
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
48μg
(0% DV)
24μg
(0% DV)
30μg
(0% DV)
Bananas

#10: Bananas

Alpha-carotene
per Cup Sliced
Alpha-carotene
per 100g
Alpha-carotene
per 200 Calories
38μg
(0% DV)
25μg
(0% DV)
56μg
(0% DV)

See All 200 Foods High in Alpha Carotene


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...