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Top 10 Foods Highest in Alpha-Carotene

Written by Daisy Whitbread, MScN
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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

Pumpkins

#1: Pumpkin

Alpha-carotene per Cup CookedAlpha-carotene per 100g
31% DV (6652μg)13% DV (2715μg)
Source: Nutrition Facts for Cooked Pumpkin
Carrots

#2: Carrots

Alpha-carotene per Cup CookedAlpha-carotene per 100g
27% DV (5891μg)17% DV (3776μg)
Source: Nutrition Facts for Cooked Carrots
Half a Butternut Squash

#3: Butternut Squash

Alpha-carotene per Cup CookedAlpha-carotene per 100g
11% DV (2317μg)5% DV (1130μg)
Source: Nutrition Facts for Cooked Butternut Squash
Tangerines

#4: Tangerines

Alpha-carotene per CupAlpha-carotene per 100g
1% DV (197μg)0% DV (101μg)
Source: Nutrition Facts for Tangerines
Tomatoes

#5: Tomatoes

Alpha-carotene per Cup CookedAlpha-carotene per 100g
1% DV (150μg)0% DV (101μg)
Source: Nutrition Facts for Tomatoes
Collard Green Leaves

#6: Collard Greens

Alpha-carotene per Cup CookedAlpha-carotene per 100g
1% DV (129μg)0% DV (68μg)
Source: Nutrition Facts for Cooked Collards
Napa Cabbage

#7: Napa Cabbage

Alpha-carotene per Cup CookedAlpha-carotene per 100g
0% DV (53μg)0% DV (49μg)
Source: Nutrition Facts for Cooked Napa Cabbage
Sweet Potato

#8: Sweet Potato

Alpha-carotene per Cup BakedAlpha-carotene per 100g
0% DV (49μg)0% DV (43μg)
Source: Nutrition Facts for Cooked Sweet Potatoes
Half an avocado

#9: Avocados

Alpha-carotene per AvocadoAlpha-carotene per 100g
0% DV (48μg)0% DV (24μg)
Source: Nutrition Facts for Avocados
Bananas

#10: Bananas

Alpha-carotene per Cup SlicedAlpha-carotene per 100g
0% DV (38μg)0% DV (25μg)
Source: Nutrition Facts for Bananas

See All 200 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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