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200 Foods Highest in Beta Carotene

Ranked by a serving size.

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10800μg Beta Carotene = 100% RDA
  1. 30976.3μg (287% RDA) in 1 cup, mashed
  2. 17003μg (157% RDA) in 1 cup
  3. 15385.4μg (142% RDA) in 8 fl oz
  4. 13308.5μg (123% RDA) in 1 cup
  5. 13120.3μg (121% RDA) in 1 medium (2 Inch dia, 5 Inch long, raw)
  6. 12997.9μg (120% RDA) in 1 cup slices
  7. 11318.4μg (105% RDA) in 1 cup
  8. 11317μg (105% RDA) in 1 cup, cubes
  9. 10624.9μg (98% RDA) in 1 cup, chopped
  10. 10360μg (96% RDA) in 1 cup, chopped
  11. 9368.5μg (87% RDA) in 1 cup, cubes
  12. 8574.7μg (79% RDA) in 1 cup, chopped
  13. 7339μg (68% RDA) in 1 cup, cubes
  14. 6609.6μg (61% RDA) in 1 cup (1 Inch pieces)
  15. 6588μg (61% RDA) in 1 cup, chopped
  16. 6391μg (59% RDA) in 1 cup, chopped
  17. 5965.2μg (55% RDA) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  18. 5916.4μg (55% RDA) in 1 cup, cubes
  19. 5725.7μg (53% RDA) in 1 cup, cubes
  20. 5492.3μg (51% RDA) in 1 cup
  21. 5432.4μg (50% RDA) in 1 NLEA serving
  22. 5135.2μg (48% RDA) in 1 cup, mashed
  23. 4333.3μg (40% RDA) in 1 cup, shredded
  24. 4137μg (38% RDA) in 1 cup, chopped
  25. 3823.6μg (35% RDA) in 1 cup, chopped
  26. 3766.5μg (35% RDA) in 1 cup
  27. 3575.4μg (33% RDA) in 1 cup, balls
  28. 3219.7μg (30% RDA) in 1 cup, chopped
  29. 3032.4μg (28% RDA) in 1 cup chopped
  30. 2984.5μg (28% RDA) in 1 cup
  31. 2982.1μg (28% RDA) in 1 serving
  32. 2909.7μg (27% RDA) in 8 fl oz
  33. 2706.6μg (25% RDA) in 1 cup
  34. 2456.2μg (23% RDA) in 1 cup shredded
  35. 2312μg (21% RDA) in 1 NLEA serving
  36. 2124μg (20% RDA) in 1 cup
  37. 2075μg (19% RDA) in 1 cup
  38. 2058.8μg (19% RDA) in 1 cup, strips
  39. 2040μg (19% RDA) in 100 grams
  40. 1932.6μg (18% RDA) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  41. 1876.7μg (17% RDA) in 1 cup, shredded
  42. 1807.5μg (17% RDA) in 1 cup
  43. 1779μg (16% RDA) in 1 tbsp
  44. 1753.5μg (16% RDA) in 1 cup
  45. 1699.5μg (16% RDA) in 1 cup
  46. 1695.7μg (16% RDA) in 1 cup, halves
  47. 1687.8μg (16% RDA) in 1 cup
  48. 1664.2μg (15% RDA) in 1 cup chopped
  49. 1599.5μg (15% RDA) in 1 cup shredded
  50. 1588.8μg (15% RDA) in 1 cup (8 fl oz)
  51. 1577.8μg (15% RDA) in 1 cup sections, with juice
  52. 1543μg (14% RDA) in 1 cup (1 Inch pieces)
  53. 1449.2μg (13% RDA) in 1 cup chopped
  54. 1441.7μg (13% RDA) in 1 cup
  55. 1393.6μg (13% RDA) in 1 cup
  56. 1312.9μg (12% RDA) in 1 cup
  57. 1296.8μg (12% RDA) in 1 cup
  58. 1269.6μg (12% RDA) in 1 cup sections, with juice
  59. 1258.6μg (12% RDA) in 1 cup shredded
  60. 1216μg (11% RDA) in 1 cup
  61. 1206μg (11% RDA) in 1 cup, sliced
  62. 1206μg (11% RDA) in 1 cup, sliced
  63. 1200.5μg (11% RDA) in 1 cup, mashed
  64. 1193.5μg (11% RDA) in 1 cup, without pits
  65. 1193.1μg (11% RDA) in 1 cup
  66. 1160μg (11% RDA) in 1 bottle
  67. 1092.9μg (10% RDA) in 1 cup, shredded or chopped
  68. 1087.2μg (10% RDA) in 1 cup
  69. 1076.8μg (10% RDA) in 1 cup, chopped
  70. 1056μg (10% RDA) in 1 cup pieces
  71. 1050.4μg (10% RDA) in 1 serving 8 oz
  72. 1034.9μg (10% RDA) in 1 cup
  73. 1032μg (10% RDA) in 100 grams
  74. 1002.4μg (9% RDA) in 1 cup, chopped
  75. 994.7μg (9% RDA) in 1 cup, chopped
  76. 983.6μg (9% RDA) in 1 cup
  77. 955.2μg (9% RDA) in 1 cup
  78. 951.2μg (9% RDA) in 1 cup, cubes
  79. 951.2μg (9% RDA) in 1 cup, cubes
  80. 948.3μg (9% RDA) in 1 cup 1 Inch pieces, loosely packed
  81. 890μg (8% RDA) in 1 cup
  82. 865μg (8% RDA) in 1 cup
  83. 855.1μg (8% RDA) in 1 cup
  84. 811.5μg (8% RDA) in 10 sheets
  85. 809.1μg (7% RDA) in 1 cup, unthawed
  86. 783.8μg (7% RDA) in 1 cup
  87. 765μg (7% RDA) in 1 cup
  88. 752μg (7% RDA) in 1 cup
  89. 752μg (7% RDA) in 1 cup
  90. 750.2μg (7% RDA) in 1 cup (1 NLEA serving)
  91. 748.1μg (7% RDA) in 3/4 cup (1 NLEA serving)
  92. 725.4μg (7% RDA) in 1 cup
  93. 703.2μg (7% RDA) in 1 cup
  94. 681.6μg (6% RDA) in 1 cup
  95. 676.4μg (6% RDA) in 1 cup, sliced
  96. 669μg (6% RDA) in 1 cup cherry tomatoes
  97. 658.3μg (6% RDA) in 8 fl oz
  98. 651.1μg (6% RDA) in 1 cup
  99. 650.8μg (6% RDA) in 1 cup, chopped
  100. 650μg (6% RDA) in 1 cup
  101. 629.2μg (6% RDA) in 1 cup chopped
  102. 628.8μg (6% RDA) in 8 fl oz
  103. 617.1μg (6% RDA) in 1 cup
  104. 614.3μg (6% RDA) in 1 oz handful
  105. 603.9μg (6% RDA) in 1 leek
  106. 601.7μg (6% RDA) in 1 cup
  107. 596.3μg (6% RDA) in 1 cup, chopped
  108. 594.7μg (6% RDA) in 1/4 cup
  109. 579μg (5% RDA) in 1/4 cup
  110. 560.7μg (5% RDA) in 1 cup, chopped
  111. 524.4μg (5% RDA) in 1 cup
  112. 502.9μg (5% RDA) in 1 cup, sliced
  113. 488.4μg (5% RDA) in 1 serving 1/2 cup
  114. 485.6μg (4% RDA) in 1 serving 1 cup
  115. 475μg (4% RDA) in 1 cup
  116. 469.5μg (4% RDA) in 1 cup, diced
  117. 466.6μg (4% RDA) in 1 cup, balls
  118. 460.8μg (4% RDA) in 1 cup
  119. 452.9μg (4% RDA) in 1 sandwich
  120. 449.9μg (4% RDA) in 1 sandwich
  121. 425.6μg (4% RDA) in 1 medium
  122. 425μg (4% RDA) in 1 fruit (2-1/2 Inch dia)
  123. 420μg (4% RDA) in 1 cup, shredded
  124. 416μg (4% RDA) in 1 cup
  125. 405μg (4% RDA) in 1 tsp
  126. 397.3μg (4% RDA) in 1 cup 1 Inch pieces
  127. 396.9μg (4% RDA) in 1 cup, whole
  128. 396μg (4% RDA) in 1 cup
  129. 393.1μg (4% RDA) in 1 tsp
  130. 379μg (4% RDA) in 1 cup 1/2 Inch pieces
  131. 365.8μg (3% RDA) in 6 inch sub
  132. 360.6μg (3% RDA) in 1 cup
  133. 356.4μg (3% RDA) in 1 cup, chopped or strips
  134. 345μg (3% RDA) in 1 cup (1 Inch pieces)
  135. 341.3μg (3% RDA) in 1 bottle
  136. 328.5μg (3% RDA) in 1 cup chopped
  137. 313.5μg (3% RDA) in 1 cup, sliced
  138. 309.9μg (3% RDA) in 1 cup, chopped
  139. 309.4μg (3% RDA) in 1 cup
  140. 308μg (3% RDA) in 1 cup, cubes
  141. 305μg (3% RDA) in 1 oz (about 2 halves)
  142. 302.4μg (3% RDA) in 1 cup
  143. 302.3μg (3% RDA) in 1 cup, sections
  144. 302μg (3% RDA) in 1 pepper
  145. 284.8μg (3% RDA) in 1 cup
  146. 272μg (3% RDA) in 1 cup slices
  147. 271.7μg (3% RDA) in 1 cup
  148. 271.3μg (3% RDA) in 1 cup
  149. 254.4μg (2% RDA) in 1 item
  150. 249.5μg (2% RDA) in 1 cup slices
  151. 247μg (2% RDA) in 1 cup
  152. 245.3μg (2% RDA) in 1 cup
  153. 240.3μg (2% RDA) in 1 pepper
  154. 231.9μg (2% RDA) in 1 item
  155. 228.6μg (2% RDA) in 1 cup, sliced
  156. 228.2μg (2% RDA) in 1 cup
  157. 223.2μg (2% RDA) in 1 oz
  158. 223.2μg (2% RDA) in 1 cup
  159. 223.2μg (2% RDA) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  160. 215.3μg (2% RDA) in 1 cup shredded
  161. 215μg (2% RDA) in 1 cup, sliced
  162. 214.5μg (2% RDA) in 1 cup slices
  163. 189.6μg (2% RDA) in 8 fl oz
  164. 184.3μg (2% RDA) in 1 cup
  165. 176.9μg (2% RDA) in 1 tbsp
  166. 176.7μg (2% RDA) in 1 cup (1/2 Inch pieces)
  167. 172.8μg (2% RDA) in 1 stalk, large (11 Inch-12 Inch long)
  168. 169μg (2% RDA) in 1 cup slices
  169. 168.4μg (2% RDA) in 1/2 cup slices
  170. 166.9μg (2% RDA) in 1 cup
  171. 165.1μg (2% RDA) in 1 cup
  172. 157.2μg (1% RDA) in 1/4 cup
  173. 155.3μg (1% RDA) in 1 cup chopped
  174. 151.8μg (1% RDA) in 1 burrito
  175. 148.8μg (1% RDA) in 1 cup, chopped
  176. 147.4μg (1% RDA) in 1 slice
  177. 145μg (1% RDA) in 1 cup
  178. 144.9μg (1% RDA) in 1 cup, pureed
  179. 143.6μg (1% RDA) in 1 cup sections, without membranes
  180. 143.5μg (1% RDA) in 1 cup 1 Inch pieces
  181. 142.1μg (1% RDA) in 1 serving
  182. 137.6μg (1% RDA) in 1 sandwich
  183. 135.6μg (1% RDA) in 1 cup, sliced
  184. 131.4μg (1% RDA) in 1 cup sections, without membranes
  185. 129.2μg (1% RDA) in 1 item
  186. 127.8μg (1% RDA) in 1 cup, sections
  187. 125.8μg (1% RDA) in 1 cup
  188. 125.6μg (1% RDA) in 1 cup
  189. 125.6μg (1% RDA) in 1 pepper
  190. 124.6μg (1% RDA) in 1 avocado, NS as to Florida or California
  191. 122.4μg (1% RDA) in 1 cup, mashed
  192. 121.9μg (1% RDA) in 1 cup, pureed
  193. 119.8μg (1% RDA) in 12 inch sub
  194. 119.6μg (1% RDA) in 6 inch sub
  195. 118.3μg (1% RDA) in 1 cup
  196. 118.2μg (1% RDA) in 3 prunes
  197. 115.8μg (1% RDA) in 1 cup, chopped or diced
  198. 114.3μg (1% RDA) in 1 cup sliced
  199. 113.8μg (1% RDA) in 1 large Gherkin (3 Inch long)
  200. 105.6μg (1% RDA) in 1 sandwich

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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