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200 Foods Highest in Alpha Carotene

Ranked by a Common Serving Size
21600μg Alpha Carotene = 100% RDA
  1. Canned Pumpkin
    11747.8μg (54% RDA) in 1 cup
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  2. Cooked Pumpkin
    6651.8μg (31% RDA) in 1 cup, mashed
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  3. Cooked Carrots
    5890.6μg (27% RDA) in 1 cup slices
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  4. Baby Carrots
    3202μg (15% RDA) in 1 NLEA serving
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  5. Carrots
    2503.4μg (12% RDA) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
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  6. Cooked Butternut Squash
    2316.5μg (11% RDA) in 1 cup, cubes
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  7. Cooked Hubbard Squash
    1814.3μg (8% RDA) in 1 cup, cubes
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  8. Cooked Winter Squash
    1398.1μg (6% RDA) in 1 cup, cubes
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  9. Butternut Squash
    1167.6μg (5% RDA) in 1 cup, cubes
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  10. Canned Minestrone
    888μg (4% RDA) in 1 cup
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  11. Fried Yellow Plantains
    687.8μg (3% RDA) in 1 cup
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  12. Plantains
    648.2μg (3% RDA) in 1 cup, sliced
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  13. Manhattan Clam Chowder
    648μg (3% RDA) in 1 cup (8 fl oz)
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  14. Vegetable Soup
    494.1μg (2% RDA) in 1 cup
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  15. Sun-dried Hot Chile Peppers
    367.8μg (2% RDA) in 1 cup
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  16. Mixed Vegetable And Fruit Juice Drink With Added Nutrients
    355.7μg (2% RDA) in 8 fl oz
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  17. Fiddlehead Ferns
    261μg (1% RDA) in 100 grams
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  18. Cooked Dandelion Greens
    256.2μg (1% RDA) in 1 cup, chopped
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  19. Low Sodium Minestrone
    242.6μg (1% RDA) in 1 cup
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  20. Dandelion Greens
    199.7μg (1% RDA) in 1 cup, chopped
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  21. Tangerines
    197μg (1% RDA) in 1 cup, sections
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  22. Bitter Melon
    172.1μg (1% RDA) in 1 cup (1/2 Inch pieces)
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  23. Tomatoes
    150.5μg (1% RDA) in 1 cup cherry tomatoes
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  24. Vegetable Broth
    141.4μg (1% RDA) in 1 cup
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  25. Cooked Collards
    129.2μg (1% RDA) in 1 cup, chopped
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  26. Acai Berry Drink Fortified
    122.4μg (1% RDA) in 8 fl oz
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  27. Manhattan Clam Chowder (Prepared with equal part water)
    104.6μg in 1 serving 1 cup
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  28. Red Bell Peppers (Cooked)
    101.8μg in 1 cup chopped
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  29. Black Bean Soup
    98.8μg in 1 cup
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  30. Green Tomatoes
    95.9μg in 1 medium
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  31. Yellow Passion Fruit Juice
    86.5μg in 1 cup
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  32. Cooked Podded Peas
    84.8μg in 1 cup
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  33. Cooked Swiss Chard
    78.8μg in 1 cup, chopped
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  34. Uncooked Yellow Cornmeal
    76.9μg in 1 cup
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  35. Ocean Spray Light Cranberry And Raspberry Flavored Juice
    75μg in 8 fl oz
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  36. Cooked Green Beans (Previously Frozen)
    74.3μg in 1 cup
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  37. Cooked Nopales
    70μg in 1 cup
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  38. Green Snap Beans (Raw)
    69μg in 1 cup 1/2 Inch pieces
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  39. Cooked Snow Peas
    67.2μg in 1 cup
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  40. Florida Avocados
    62.1μg in 1 cup, pureed
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  41. Chili Powder
    56.4μg in 1 tsp
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  42. Campbells Beef Barley Soup
    55.6μg in 1 cup
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  43. California Avocados
    55.2μg in 1 cup, pureed
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  44. Cooked Napa Cabbage
    53.4μg in 1 cup
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  45. Cooked Sweet Potatoes
    49μg in 1 medium (2 Inch dia, 5 Inch long, raw)
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  46. Banana Peppers
    48.4μg in 1 cup
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  47. Sauteed Green Bell Peppers
    48.3μg in 1 cup chopped
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  48. Avocados
    48.2μg in 1 avocado, NS as to Florida or California
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  49. Nopales
    41.3μg in 1 cup, sliced
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  50. Paprika
    40.5μg in 1 tbsp
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  51. Rose Hips
    39.4μg in 1 cup
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  52. Bananas
    37.5μg in 1 cup, sliced
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  53. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    37.1μg in 1 item
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  54. Cooked Green Peas
    35.2μg in 1 cup
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  55. Cooked Green Peas (Salted)
    35.2μg in 1 cup
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  56. Cooked Green Bell Peppers
    35.1μg in 1 cup, chopped or strips
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  57. Tangerine Juice
    34.6μg in 1 cup
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  58. Green Bell Peppers
    31.3μg in 1 cup, chopped
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  59. Sour Pickled Cucumber
    31μg in 1 cup
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  60. Peas
    30.5μg in 1 cup
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  61. Apricots
    29.5μg in 1 cup, halves
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  62. Kumquats
    29.5μg in 1 fruit without refuse
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  63. Cabbage
    29.4μg in 1 cup, chopped
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  64. Low Sodium Sour Pickles
    28.6μg in 1 cup, chopped or diced
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  65. Canned Pimentos
    28.6μg in 1 tbsp
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  66. Sweet Pickled Cucumbers
    28.4μg in 1 large Gherkin (3 Inch long)
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  67. Cantaloupe Melons
    28.3μg in 1 cup, balls
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  68. Snow Peas
    27.7μg in 1 cup, whole
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  69. Dried Bananas
    27.3μg in 1 oz
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  70. Okra
    27μg in 1 cup
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  71. Starfruit (Carambola)
    25.9μg in 1 cup, sliced
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  72. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    24.4μg in 1 sandwich
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  73. Cooked Red Bell Peppers
    24.3μg in 1 cup, strips
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  74. Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    24.1μg in 1 sandwich
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  75. Sweet Red Bell Peppers
    23.8μg in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  76. Cooked Spaghetti Squash
    23.3μg in 1 cup
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  77. Yellow Sweet Corn
    23.2μg in 1 cup
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  78. Broccoli
    22.8μg in 1 cup chopped
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  79. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    22.4μg in 1 item
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  80. Frozen Raspberries
    22.4μg in 1 cup, unthawed
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  81. Cooked Yellow Sweet Corn
    20.5μg in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  82. Florida Oranges
    20.4μg in 1 cup sections, without membranes
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  83. Orange Juice from Concentrate
    19.9μg in 1 cup
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  84. Orange Juice With Added Calcium And Vitamin D
    19.9μg in 1 cup
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  85. Orange Juice with added Calcium
    19.9μg in 1 cup
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  86. Oranges
    19.8μg in 1 cup, sections
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  87. Raspberries
    19.7μg in 1 cup
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  88. Sweet Pickled Relish
    19.4μg in 1 tbsp
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  89. Canned Tomato Paste
    19.1μg in 1/4 cup
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  90. Kashi Good Friends
    19.1μg in 1 cup (1 NLEA serving)
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  91. Kiwi Strawberry Juice Drink
    18.9μg in 16 fl oz
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  92. Serrano Peppers
    18.9μg in 1 cup, chopped
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  93. White Grapefruit
    18.4μg in 1 cup sections, with juice
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  94. Strawberry Banana Smoothie Made With Ice And Low-fat Yogurt
    17.4μg in 12 fl oz
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  95. Prunes (Dried Plums)
    17.1μg in 3 prunes
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  96. Mulberries
    16.8μg in 1 cup
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  97. Swiss Chard
    16.2μg in 1 cup
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  98. Red Chili Peppers
    16.2μg in 1 pepper
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  99. General Mills Honey Kix
    16.2μg in 1 (1/4) cup (1 NLEA serving)
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  100. Spaghetti Squash
    16.2μg in 1 cup, cubes
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  101. General Mills Corn Chex
    16.1μg in 1 cup (1 NLEA serving)
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  102. General Mills Berry Berry Kix
    15.8μg in 1 (1/4) cup (1 NLEA serving)
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  103. General Mills Kix
    15.6μg in 1 (1/4) cup (1 NLEA serving)
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  104. Sriracha
    15.2μg in 1 tsp
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  105. Kelloggs Corn Flakes
    15.1μg in 1 cup (1 NLEA serving)
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  106. Orange Juice
    14.9μg in 1 cup
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  107. Mangos
    14.9μg in 1 cup pieces
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  108. Durian
    14.6μg in 1 cup, chopped or diced
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  109. General Mills Honey Nut Chex
    14.1μg in 3/4 cup (1 NLEA serving)
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  110. Quaker King Vitaman
    13.6μg in 1 (1/2) cup (1 NLEA serving)
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  111. General Mills Frankenberry
    13.5μg in 1 cup (1 NLEA serving)
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  112. General Mills Boo Berry
    13.2μg in 1 cup (1 NLEA serving)
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  113. General Mills Trix
    13.1μg in 1 cup (1 NLEA serving)
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  114. Kashi Golean
    13μg in 1 cup (1 NLEA serving)
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  115. General Mills 25% Less Sugar Trix
    12.6μg in 1 cup
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  116. Cooked Mustard Greens
    12.6μg in 1 cup, chopped
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  117. Canned Orange Juice
    12.5μg in 1 cup
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  118. Quaker Quaker Crunchy Bran
    12.4μg in 3/4 cup (1 NLEA serving)
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  119. Asparagus
    12.1μg in 1 cup
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  120. General Mills Cocoa Puffs 25% Reduced Sugar
    12μg in 1 cup (1 NLEA serving)
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  121. Quaker Capn Crunch
    11.9μg in 3/4 cup (1 NLEA serving)
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  122. Quaker Capn Crunchs Peanut Butter Crunch
    11.9μg in 3/4 cup (1 NLEA serving)
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  123. Kelloggs Corn Pops
    11.7μg in 1 cup (1 NLEA serving)
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  124. Navel Oranges
    11.6μg in 1 cup sections, without membranes
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  125. Cucumber
    11.4μg in 1 cup
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  126. Cooked Soybean Sprouts
    11.3μg in 1 cup
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  127. Malt-o-meal Frosted Flakes
    11.2μg in 3/4 cup (1 NLEA serving)
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  128. Kelloggs Honey Crunch Corn Flakes
    11.1μg in 3/4 cup (1 NLEA serving)
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  129. General Mills Dora The Explorer
    10.8μg in 3/4 cup (1 NLEA serving)
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  130. Ralston Corn Flakes
    10.6μg in 1 cup (1 NLEA serving)
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  131. Hot Green Chili Peppers
    10.4μg in 1 pepper
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  132. General Mills Chocolate Lucky Charms
    10.1μg in 3/4 cup (1 NLEA serving)
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  133. General Mills Cheerios Banana Nut
    10.1μg in 3/4 cup (1 NLEA serving)
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  134. Kashi Honey Sunshine
    9.9μg in 3/4 cup (1 NLEA serving)
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  135. Jackfruit
    9.9μg in 1 cup, sliced
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  136. General Mills Cookie Crisp
    9.6μg in 3/4 cup (1 NLEA serving)
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  137. Post Honeycomb Cereal
    9.6μg in 1 (1/2) cup (1 NLEA serving)
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  138. General Mills Count Chocula
    9.5μg in 3/4 cup (1 NLEA serving)
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  139. Jalapeno Peppers
    9.4μg in 1 pepper
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  140. Sweet Potatoes
    9.3μg in 1 cup, cubes
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  141. Malt-o-meal Corn Bursts
    9.3μg in 1 cup (1 NLEA serving)
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  142. Post Honey Bunches Of Oats Pecan Bunches
    9.3μg in 3/4 cup (1 NLEA serving)
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  143. Grapefruit
    9.2μg in 1 cup sections, with juice
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  144. General Mills Cocoa Puffs
    9.2μg in 3/4 cup (1 NLEA serving)
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  145. Post Honey Bunches Of Oats With Almonds
    9μg in 3/4 cup (1 NLEA serving)
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  146. Pan Fried Beef Liver
    8.9μg in 1 slice
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  147. Kale
    8.6μg in 1 cup 1 Inch pieces, loosely packed
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  148. General Mills Reeses Puffs
    7.8μg in 3/4 cup (1 NLEA serving)
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  149. Malt-o-meal Tootie Fruities
    7.7μg in 1 cup (1 NLEA serving)
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  150. Quaker Sweet Crunch/quisp
    7.6μg in 1 cup (1 NLEA serving)
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  151. General Mills Cheerios Chocolate
    7.3μg in 3/4 cup (1 NLEA serving)
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  152. Malt-o-meal Colossal Crunch
    7.2μg in 3/4 cup (1 NLEA serving)
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  153. Kelloggs Cinnabon Cereal
    7.2μg in 1 cup (1 NLEA serving)
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  154. Vegetable And Fruit Juice Drink Reduced Calorie With Low-calorie Sweetener Added Vitamin C
    7.1μg in 1 serving
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  155. Sauerkraut
    7.1μg in 1 cup
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  156. Low Sodium Sweet Pickles
    7.1μg in 1 slice
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  157. Malt-o-meal Coco-roos
    6.9μg in 3/4 cup (1 NLEA serving)
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  158. Pink Grapefruit
    6.9μg in 1 cup sections, with juice
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  159. General Mills Fruity Cheerios
    6.8μg in 3/4 cup (1 NLEA serving)
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  160. Fish Sandwich With Tartar Sauce
    6.6μg in 1 sandwich
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  161. Egg Yolks (Raw)
    6.5μg in 1 large
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  162. Mung Bean Sprouts
    6.2μg in 1 cup
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  163. Corn Grits Yellow Regular And Quick Unenriched Dry
    6.1μg in 1 tbsp
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  164. Chocolate Mousse
    6.1μg in 1/2 cup
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  165. Cooked Beet Greens
    5.8μg in 1 cup (1 Inch pieces)
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  166. Mustard Greens
    5.6μg in 1 cup, chopped
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  167. Froot Loops
    5.5μg in 1 cup (1 NLEA serving)
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  168. Brussels Sprouts (Raw)
    5.3μg in 1 cup
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  169. General Mills Multi-grain Cheerios
    5.2μg in 1 cup (1 NLEA serving)
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  170. Quaker Toasted Multigrain Crisps
    5.1μg in 1 (1/4) cup (1 NLEA serving)
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  171. Collards
    5μg in 1 cup, chopped
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  172. White Grapefruit Juice
    4.9μg in 1 cup
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  173. Burrito With Beans Cheese And Beef
    4.8μg in 1 burrito
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  174. Orange Juice Light No Pulp
    4.8μg in 8 fl oz
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  175. Quaker Christmas Crunch
    4.7μg in 3/4 cup (1 NLEA serving)
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  176. Dill Pickles
    4.6μg in 1 spear, small
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  177. Reduced Sodium Dill Pickles
    4.6μg in 1 spear, small
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  178. Hungarian Peppers
    4.3μg in 1 pepper
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  179. Soft Serve Chocolate Ice Cream
    4.3μg in 1/2 cup
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  180. Quaker Honey Graham Oh!s
    4.1μg in 3/4 cup (1 NLEA serving)
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  181. General Mills Golden Grahams
    4μg in 3/4 cup (1 NLEA serving)
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  182. Kashi Heart To Heart Honey Toasted Oat
    4μg in 3/4 cup (1 NLEA serving)
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  183. Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato
    3.9μg in 6 inch sub
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  184. Post Selects Blueberry Morning
    3.9μg in 1 (1/4) cup (1 NLEA serving)
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  185. General Mills Basic 4
    3.9μg in 1 cup (1 NLEA serving)
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  186. Kelloggs Mueslix
    3.9μg in 2/3 cup (1 NLEA serving)
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  187. Chicken Fillet Sandwich Plain With Pickles
    3.7μg in 1 sandwich
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  188. Post Waffle Crisp
    3.6μg in 1 cup (1 NLEA serving)
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  189. Kelloggs Marshmallow Froot Loops
    3.5μg in 1 cup (1 NLEA serving)
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  190. Tomatillos
    3.4μg in 1 medium
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  191. Post Alpha-bits
    3.3μg in 1 cup (1 NLEA serving for adults)
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  192. Dried Sweetened Mango
    3.1μg in 1 oz
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  193. Tabasco Sauce
    2.9μg in 1 tsp
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  194. Papaya
    2.9μg in 1 cup 1 Inch pieces
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  195. Iceberg Lettuce
    2.9μg in 1 cup shredded
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  196. Pistachio Nuts
    2.8μg in 1 oz (49 kernels)
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  197. Kelloggs Apple Jacks
    2.8μg in 1 cup (1 NLEA serving)
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  198. Wild Blueberries (Frozen)
    2.8μg in 1 cup, frozen
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  199. Bartlett Pears
    2.8μg in 1 cup, sliced
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  200. Quaker Low Fat 100% Natural Granola With Raisins
    2.8μg in 2/3 cup (1 NLEA serving)
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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