Top 10 Foods Highest in Beta Carotene
Beta Carotene is a carotenoid compound responsible for giving fruits and vegetables their orange pigment. A powerful antioxidant, beta-carotene has been found to help protect against cancer and aging (however beta-carotene supplements can increase lung cancer risk for smokers).
Beta-carotene is a fat-soluble vitamin, so eating the following foods with a fat like olive oil or nuts can help absorption. Foods high in beta-carotene include sweet potatoes, carrots, dark leafy greens, butternut squash, cantaloupe, lettuce, red bell peppers, apricots, broccoli, and peas. There is no official recommended daily allowance (RDA) for beta-carotene, but a figure of 10800mcg per day can be used as a general target.
Below is a list of the 10 best beta-carotene foods. Use the nutrient ranking of over 200 foods high in beta-carotene to sort by 100 gram serving sizes and find even more foods.
-
1. Baked Sweet Potatoes
Beta-carotene
per CupBeta-carotene
per 100gBeta-carotene
per 200 Calories23018mcg
(213% RDA)11509mcg
(107% RDA)25576mcg
(237% RDA)See all vegetables high in beta-carotene.
-
2. Carrots
Beta-carotene
per Cup CookedBeta-carotene
per 100gBeta-carotene
per 200 Calories12998mcg
(120% RDA)8332mcg
(77% RDA)47611mcg
(441% RDA) -
3. Dark Leafy Greens (Spinach)
Beta-carotene
per Cup CookedBeta-carotene
per 100gBeta-carotene
per 200 Calories11318mcg
(105% RDA)6288mcg
(58% RDA)54678mcg
(506% RDA)More Dark Leafy Greens High in Beta-Carotene
- 98% RDA in 1 cup of cooked kale
- 96% RDA in 1 cup of cooked mustard greens
- 79% RDA in 1 cup of cooked collards
- 61% RDA in 1 cup of cooked beet greens
- 59% RDA in 1 cup of cooked Swiss chard
See all vegetables high in beta-carotene.
-
4. Butternut Squash
Beta-carotene
per Cup CookedBeta-carotene
per 100gBeta-carotene
per 200 Calories9369mcg
(87% RDA)4570mcg
(42% RDA)22850mcg
(212% RDA) -
5. Cantaloupe
Beta-carotene
per CupBeta-carotene
per 100gBeta-carotene
per 200 Calories3575mcg
(33% RDA)2020mcg
(19% RDA)11882mcg
(110% RDA)See all fruits high in beta-carotene.
-
6. Romaine Lettuce
Beta-carotene
per CupBeta-carotene
per 100gBeta-carotene
per 200 Calories2456mcg
(23% RDA)5226mcg
(48% RDA)61482mcg
(569% RDA) -
7. Red Bell Peppers
Beta-carotene
per Cup CookedBeta-carotene
per 100gBeta-carotene
per 200 Calories2059mcg
(19% RDA)1525mcg
(14% RDA)10893mcg
(101% RDA)- 3% DV in 1 cup of cooked green bell peppers
See the complete nutrition comparison of red vs green bell peppers.
-
8. Apricots
Beta-carotene
per CupBeta-carotene
per 100gBeta-carotene
per 200 Calories1696mcg
(16% RDA)1094mcg
(10% RDA)4558mcg
(42% RDA)More Fruits High in Beta Carotene
- 15% RDA in 1 cup of pink grapefruit
- 10% RDA in 1 cup of mangoes
- 6% RDA in 1 cup of guavas
See all fruits high in beta-carotene.
-
9. Broccoli
Beta-carotene
per Cup CookedBeta-carotene
per 100gBeta-carotene
per 200 Calories1449mcg
(13% RDA)929mcg
(9% RDA)5309mcg
(49% RDA) -
10. Podded Peas
Beta-carotene
per Cup CookedBeta-carotene
per 100gBeta-carotene
per 200 Calories1216mcg
(11% RDA)760mcg
(7% RDA)2923mcg
(27% RDA)
Where does the RDA for Beta-Carotene come from?
The Recommended Dietary Allowance (RDA) is the average daily requirement for a particular nutrient. With vitamin A the requirement is set in terms of retinol activity equivalents (RAE).
The RDA for an adult male is 900mcg RAE. The RDA for an adult female is 700mcg, although it can go as high as 1,300mcg during lactation. (2)
For beta-carotene from foods 1mcg RAE = 12mcg beta-carotene. So the RDA for beta-carotene is equal to the RDA for RAE times 12. We use the 900mcg RDA to set the RDA for beta-carotene, so it is 900mcg x 12 = 10800mcg.
Warnings
Avoid beta-carotene from supplements. While eating a lot of beta-carotene in foods is considered harmless, beta-carotene in the form of supplements can increase the risk of lung cancer and cardiovascular disease. (2)
Beta-carotene supplements are especially risky for:- Pregnant and breast-feeding women
- Those who have had angioplasty
- Those who have had asbestos exposure
- Smokers
Again, these risks only come from the form of beta-carotene found in supplements, and in high doses. Beta-carotene from foods is considered safe and healthy. Only consume beta-carotene supplements under the supervision of a medical professional. (3)
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily food log.From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Beta Carotene
- Foods Low in Beta Carotene
- Vegetables High in Beta Carotene
- Fruits High in Beta Carotene
- Vegetarian Foods High in Beta Carotene
- Dairy High in Beta Carotene
- Breakfast Cereals High in Beta Carotene
- Fast Foods High in Beta Carotene
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
Try the recipe nutrition calculator, or daily meal planner.
Create a free account to log and track foods.