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80 Vegetables 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. Sun-dried Hot Chile Peppers
    367.8μg (2% RDA) in 1 cup
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  11. Fiddlehead Ferns
    261μg (1% RDA) in 100 grams
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  12. Cooked Dandelion Greens
    256.2μg (1% RDA) in 1 cup, chopped
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  13. Dandelion Greens
    199.7μg (1% RDA) in 1 cup, chopped
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  14. Bitter Melon
    172.1μg (1% RDA) in 1 cup (1/2 Inch pieces)
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  15. Tomatoes
    150.5μg (1% RDA) in 1 cup cherry tomatoes
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  16. Cooked Collards
    129.2μg (1% RDA) in 1 cup, chopped
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  17. Red Bell Peppers (Cooked)
    101.8μg in 1 cup chopped
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  18. Green Tomatoes
    95.9μg in 1 medium
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  19. Cooked Podded Peas
    84.8μg in 1 cup
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  20. Cooked Swiss Chard
    78.8μg in 1 cup, chopped
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  21. Cooked Green Beans (Previously Frozen)
    74.3μg in 1 cup
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  22. Cooked Nopales
    70μg in 1 cup
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  23. Green Snap Beans (Raw)
    69μg in 1 cup 1/2 Inch pieces
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  24. Cooked Snow Peas
    67.2μg in 1 cup
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  25. Cooked Napa Cabbage
    53.4μg in 1 cup
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  26. Cooked Sweet Potatoes
    49μg in 1 medium (2 Inch dia, 5 Inch long, raw)
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  27. Banana Peppers
    48.4μg in 1 cup
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  28. Sauteed Green Bell Peppers
    48.3μg in 1 cup chopped
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  29. Nopales
    41.3μg in 1 cup, sliced
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  30. Cooked Green Peas
    35.2μg in 1 cup
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  31. Cooked Green Peas (Salted)
    35.2μg in 1 cup
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  32. Cooked Green Bell Peppers
    35.1μg in 1 cup, chopped or strips
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  33. Green Bell Peppers
    31.3μg in 1 cup, chopped
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  34. Sour Pickled Cucumber
    31μg in 1 cup
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  35. Peas
    30.5μg in 1 cup
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  36. Cabbage
    29.4μg in 1 cup, chopped
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  37. Low Sodium Sour Pickles
    28.6μg in 1 cup, chopped or diced
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  38. Canned Pimentos
    28.6μg in 1 tbsp
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  39. Sweet Pickled Cucumbers
    28.4μg in 1 large Gherkin (3 Inch long)
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  40. Snow Peas
    27.7μg in 1 cup, whole
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  41. Okra
    27μg in 1 cup
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  42. Cooked Red Bell Peppers
    24.3μg in 1 cup, strips
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  43. Sweet Red Bell Peppers
    23.8μg in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  44. Cooked Spaghetti Squash
    23.3μg in 1 cup
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  45. Yellow Sweet Corn
    23.2μg in 1 cup
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  46. Broccoli
    22.8μg in 1 cup chopped
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  47. Cooked Yellow Sweet Corn
    20.5μg in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  48. Sweet Pickled Relish
    19.4μg in 1 tbsp
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  49. Canned Tomato Paste
    19.1μg in 1/4 cup
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  50. Serrano Peppers
    18.9μg in 1 cup, chopped
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  51. Swiss Chard
    16.2μg in 1 cup
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  52. Red Chili Peppers
    16.2μg in 1 pepper
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  53. Spaghetti Squash
    16.2μg in 1 cup, cubes
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  54. Cooked Mustard Greens
    12.6μg in 1 cup, chopped
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  55. Asparagus
    12.1μg in 1 cup
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  56. Cucumber
    11.4μg in 1 cup
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  57. Cooked Soybean Sprouts
    11.3μg in 1 cup
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  58. Hot Green Chili Peppers
    10.4μg in 1 pepper
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  59. Jalapeno Peppers
    9.4μg in 1 pepper
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  60. Sweet Potatoes
    9.3μg in 1 cup, cubes
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  61. Kale
    8.6μg in 1 cup 1 Inch pieces, loosely packed
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  62. Sauerkraut
    7.1μg in 1 cup
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  63. Low Sodium Sweet Pickles
    7.1μg in 1 slice
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  64. Mung Bean Sprouts
    6.2μg in 1 cup
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  65. Cooked Beet Greens
    5.8μg in 1 cup (1 Inch pieces)
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  66. Mustard Greens
    5.6μg in 1 cup, chopped
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  67. Brussels Sprouts (Raw)
    5.3μg in 1 cup
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  68. Collards
    5μg in 1 cup, chopped
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  69. Dill Pickles
    4.6μg in 1 spear, small
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  70. Reduced Sodium Dill Pickles
    4.6μg in 1 spear, small
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  71. Hungarian Peppers
    4.3μg in 1 pepper
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  72. Tomatillos
    3.4μg in 1 medium
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  73. Iceberg Lettuce
    2.9μg in 1 cup shredded
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  74. Canned Mung Bean Sprouts
    2.5μg in 1 cup
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  75. Alfalfa Sprouts
    2μg in 1 cup
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  76. Pak-choi (Bok Choy) (Cooked)
    1.7μg in 1 cup, shredded
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  77. Kimchi
    1.5μg in 1 cup
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  78. Cilantro
    1.4μg in 1/4 cup
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  79. Beet Greens (Raw)
    1.1μg in 1 cup
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  80. Bok Choy
    0.7μg in 1 cup, shredded
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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