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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. Boiled Sweet Potatoes
    30976.3μg (287% RDA) in 1 cup, mashed
  2. Canned Pumpkin
    17003μg (157% RDA) in 1 cup
  3. Acai Berry Drink Fortified
    15385.4μg (142% RDA) in 8 fl oz
  4. Mashed Sweet Potatoes
    13308.5μg (123% RDA) in 1 cup
  5. Cooked Sweet Potatoes
    13120.3μg (121% RDA) in 1 medium (2 Inch dia, 5 Inch long, raw)
  6. Cooked Carrots
    12997.9μg (120% RDA) in 1 cup slices
  7. Cooked Spinach
    11318.4μg (105% RDA) in 1 cup
  8. Sweet Potatoes
    11317μg (105% RDA) in 1 cup, cubes
  9. Cooked Kale
    10624.9μg (98% RDA) in 1 cup, chopped
  10. Cooked Mustard Greens
    10360μg (96% RDA) in 1 cup, chopped
  11. Cooked Butternut Squash
    9368.5μg (87% RDA) in 1 cup, cubes
  12. Cooked Collards
    8574.7μg (79% RDA) in 1 cup, chopped
  13. Cooked Hubbard Squash
    7339μg (68% RDA) in 1 cup, cubes
  14. Cooked Beet Greens
    6609.6μg (61% RDA) in 1 cup (1 Inch pieces)
  15. Cooked Turnip Greens
    6588μg (61% RDA) in 1 cup, chopped
  16. Cooked Swiss Chard
    6391μg (59% RDA) in 1 cup, chopped
  17. Carrots
    5965.2μg (55% RDA) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  18. Butternut Squash
    5916.4μg (55% RDA) in 1 cup, cubes
  19. Cooked Winter Squash
    5725.7μg (53% RDA) in 1 cup, cubes
  20. Sun-dried Hot Chile Peppers
    5492.3μg (51% RDA) in 1 cup
  21. Baby Carrots
    5432.4μg (50% RDA) in 1 NLEA serving
  22. Cooked Pumpkin
    5135.2μg (48% RDA) in 1 cup, mashed
  23. Pak-choi (Bok Choy) (Cooked)
    4333.3μg (40% RDA) in 1 cup, shredded
  24. Cooked Dandelion Greens
    4137μg (38% RDA) in 1 cup, chopped
  25. Turnip Greens
    3823.6μg (35% RDA) in 1 cup, chopped
  26. Cooked Garden Cress
    3766.5μg (35% RDA) in 1 cup
  27. Cantaloupe Melons
    3575.4μg (33% RDA) in 1 cup, balls
  28. Dandelion Greens
    3219.7μg (30% RDA) in 1 cup, chopped
  29. Parsley
    3032.4μg (28% RDA) in 1 cup chopped
  30. Rose Hips
    2984.5μg (28% RDA) in 1 cup
  31. Vegetable And Fruit Juice Drink Reduced Calorie With Low-calorie Sweetener Added Vitamin C
    2982.1μg (28% RDA) in 1 serving
  32. Mixed Vegetable And Fruit Juice Drink With Added Nutrients
    2909.7μg (27% RDA) in 8 fl oz
  33. Jute Potherb (Molokhiya) (Cooked)
    2706.6μg (25% RDA) in 1 cup
  34. Romain Lettuce
    2456.2μg (23% RDA) in 1 cup shredded
  35. Cooked Broccoli Raab
    2312μg (21% RDA) in 1 NLEA serving
  36. Canned Minestrone
    2124μg (20% RDA) in 1 cup
  37. Garden Cress
    2075μg (19% RDA) in 1 cup
  38. Cooked Red Bell Peppers
    2058.8μg (19% RDA) in 1 cup, strips
  39. Fiddlehead Ferns
    2040μg (19% RDA) in 100 grams
  40. Sweet Red Bell Peppers
    1932.6μg (18% RDA) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  41. Bok Choy
    1876.7μg (17% RDA) in 1 cup, shredded
  42. Vegetable Soup
    1807.5μg (17% RDA) in 1 cup
  43. Paprika
    1779μg (16% RDA) in 1 tbsp
  44. Passion Fruit (Granadilla)
    1753.5μg (16% RDA) in 1 cup
  45. Cooked Escarole
    1699.5μg (16% RDA) in 1 cup
  46. Apricots
    1695.7μg (16% RDA) in 1 cup, halves
  47. Spinach
    1687.8μg (16% RDA) in 1 cup
  48. Green Leaf Lettuce
    1599.5μg (15% RDA) in 1 cup shredded
  49. Manhattan Clam Chowder
    1588.8μg (15% RDA) in 1 cup (8 fl oz)
  50. Pink Grapefruit
    1577.8μg (15% RDA) in 1 cup sections, with juice
  51. Cooked Chrysanthemum
    1543μg (14% RDA) in 1 cup (1 Inch pieces)
  52. Broccoli (Cooked)
    1449.2μg (13% RDA) in 1 cup chopped
  53. Beet Greens (Raw)
    1441.7μg (13% RDA) in 1 cup
  54. Cooked Pumpkin Flowers
    1393.6μg (13% RDA) in 1 cup
  55. Swiss Chard
    1312.9μg (12% RDA) in 1 cup
  56. Yellow Passion Fruit Juice
    1296.8μg (12% RDA) in 1 cup
  57. Grapefruit
    1269.6μg (12% RDA) in 1 cup sections, with juice
  58. Red Leaf Lettuce
    1258.6μg (12% RDA) in 1 cup shredded
  59. Cooked Podded Peas
    1216μg (11% RDA) in 1 cup
  60. Cooked Cookneck Summer Squash
    1206μg (11% RDA) in 1 cup, sliced
  61. Cooked Zucchini
    1206μg (11% RDA) in 1 cup, sliced
  62. Cooked Acorn Squash
    1200.5μg (11% RDA) in 1 cup, mashed
  63. Sour Red Cherries
    1193.5μg (11% RDA) in 1 cup, without pits
  64. Canned Asparagus
    1193.1μg (11% RDA) in 1 cup
  65. Fuze Orange Mango Fortified With Vitamins A C E B6
    1160μg (11% RDA) in 1 bottle
  66. Butterhead Lettuce
    1092.9μg (10% RDA) in 1 cup, shredded or chopped
  67. Asparagus (Cooked)
    1087.2μg (10% RDA) in 1 cup
  68. Collards
    1076.8μg (10% RDA) in 1 cup, chopped
  69. Mangos
    1056μg (10% RDA) in 1 cup pieces
  70. Vegetable And Fruit Juice Blend 100% Juice With Added Vitamins A C E
    1050.4μg (10% RDA) in 1 serving 8 oz
  71. Purple Passion Fruit Juice
    1034.9μg (10% RDA) in 1 cup
  72. Chinese Broccoli
    1032μg (10% RDA) in 100 grams
  73. Mustard Greens
    1002.4μg (9% RDA) in 1 cup, chopped
  74. Chicory Greens
    994.7μg (9% RDA) in 1 cup, chopped
  75. Fried Yellow Plantains
    983.6μg (9% RDA) in 1 cup
  76. Cooked Snow Peas
    955.2μg (9% RDA) in 1 cup
  77. Hubbard Squash
    951.2μg (9% RDA) in 1 cup, cubes
  78. Winter Squash
    951.2μg (9% RDA) in 1 cup, cubes
  79. Kale
    948.3μg (9% RDA) in 1 cup 1 Inch pieces, loosely packed
  80. Leeks
    890μg (8% RDA) in 1 cup
  81. Cooked Chinese Broccoli
    865μg (8% RDA) in 1 cup
  82. Low Sodium Minestrone
    855.1μg (8% RDA) in 1 cup
  83. Laver Seaweed
    811.5μg (8% RDA) in 10 sheets
  84. Sour Red Cherries (Frozen)
    809.1μg (7% RDA) in 1 cup, unthawed
  85. Cooked Blackeyed Peas
    783.8μg (7% RDA) in 1 cup
  86. Canned Tomato Puree
    765μg (7% RDA) in 1 cup
  87. Cooked Green Peas
    752μg (7% RDA) in 1 cup
  88. Green Peas (Cooked)
    752μg (7% RDA) in 1 cup
  89. Kashi Heart To Heart Oat Flakes & Blueberry Clusters
    750.2μg (7% RDA) in 1 cup (1 NLEA serving)
  90. Kashi Heart To Heart Honey Toasted Oat
    748.1μg (7% RDA) in 3/4 cup (1 NLEA serving)
  91. Brussels Sprouts (Cooked)
    725.4μg (7% RDA) in 1 cup
  92. Cooked Tomatoes
    703.2μg (7% RDA) in 1 cup
  93. Pumpkin Leaves (Cooked)
    681.6μg (6% RDA) in 1 cup
  94. Plantains
    676.4μg (6% RDA) in 1 cup, sliced
  95. Tomatoes
    669μg (6% RDA) in 1 cup cherry tomatoes
  96. Ocean Spray Ruby Red Cranberry
    658.3μg (6% RDA) in 8 fl oz
  97. Peas
    651.1μg (6% RDA) in 1 cup
  98. Watercress
    650.8μg (6% RDA) in 1 cup, chopped
  99. Endive
    650μg (6% RDA) in 1 cup
  100. Broccoli Raab (Rapini)
    629.2μg (6% RDA) in 1 cup chopped
  101. Grapefruit Juice
    628.8μg (6% RDA) in 8 fl oz
  102. Guavas
    617.1μg (6% RDA) in 1 cup
  103. Dried Apricots
    614.3μg (6% RDA) in 1 oz handful
  104. Cooked Leeks
    603.9μg (6% RDA) in 1 leek
  105. Asparagus
    601.7μg (6% RDA) in 1 cup
  106. Red Cabbage
    596.3μg (6% RDA) in 1 cup, chopped
  107. Canned Tomato Paste
    594.7μg (6% RDA) in 1/4 cup
  108. Pesto
    579μg (5% RDA) in 1/4 cup
  109. Serrano Peppers
    560.7μg (5% RDA) in 1 cup, chopped
  110. Rowal
    524.4μg (5% RDA) in 1 cup
  111. Fennel
    502.9μg (5% RDA) in 1 cup, sliced
  112. Pasta Sauce
    488.4μg (5% RDA) in 1 serving 1/2 cup
  113. Manhattan Clam Chowder (Prepared with equal part water)
    485.6μg (4% RDA) in 1 serving 1 cup
  114. Cooked Green Snap Beans
    475μg (4% RDA) in 1 cup
  115. Cooked Celery
    469.5μg (4% RDA) in 1 cup, diced
  116. Watermelon
    466.6μg (4% RDA) in 1 cup, balls
  117. Canned Chili With Beans
    460.8μg (4% RDA) in 1 cup
  118. Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    452.9μg (4% RDA) in 1 sandwich
  119. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    449.9μg (4% RDA) in 1 sandwich
  120. Green Tomatoes
    425.6μg (4% RDA) in 1 medium
  121. Fuyu Persimmon
    425μg (4% RDA) in 1 fruit (2-1/2 Inch dia)
  122. Savoy Cabbage
    420μg (4% RDA) in 1 cup, shredded
  123. Okra
    416μg (4% RDA) in 1 cup
  124. Chili Powder
    405μg (4% RDA) in 1 tsp
  125. Papaya
    397.3μg (4% RDA) in 1 cup 1 Inch pieces
  126. Snow Peas
    396.9μg (4% RDA) in 1 cup, whole
  127. Brussels Sprouts (Raw)
    396μg (4% RDA) in 1 cup
  128. Cayenne Pepper
    393.1μg (4% RDA) in 1 tsp
  129. Green Snap Beans (Raw)
    379μg (4% RDA) in 1 cup 1/2 Inch pieces
  130. Submarine Sandwich Meatball Marinara On White Bread
    365.8μg (3% RDA) in 6 inch sub
  131. Cooked Nopales
    360.6μg (3% RDA) in 1 cup
  132. Cooked Green Bell Peppers
    356.4μg (3% RDA) in 1 cup, chopped or strips
  133. Chrysanthemum
    345μg (3% RDA) in 1 cup (1 Inch pieces)
  134. Nestle Boost Plus Nutritional Drink Ready-to-drink
    341.3μg (3% RDA) in 1 bottle
  135. Broccoli
    328.5μg (3% RDA) in 1 cup chopped
  136. Plums
    313.5μg (3% RDA) in 1 cup, sliced
  137. Green Bell Peppers
    309.9μg (3% RDA) in 1 cup, chopped
  138. Cooked Lima Beans
    309.4μg (3% RDA) in 1 cup
  139. Acorn Squash
    308μg (3% RDA) in 1 cup, cubes
  140. Dried Peaches
    305μg (3% RDA) in 1 oz (about 2 halves)
  141. Cooked Green Beans (Previously Frozen)
    302.4μg (3% RDA) in 1 cup
  142. Tangerines
    302.3μg (3% RDA) in 1 cup, sections
  143. Hot Green Chili Peppers
    302μg (3% RDA) in 1 pepper
  144. Arugula
    284.8μg (3% RDA) in 1 cup
  145. Cooked Okra
    272μg (3% RDA) in 1 cup slices
  146. Black Bean Soup
    271.7μg (3% RDA) in 1 cup
  147. Edamame
    271.3μg (3% RDA) in 1 cup
  148. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    254.4μg (2% RDA) in 1 item
  149. Yellow Peaches
    249.5μg (2% RDA) in 1 cup slices
  150. Fava Beans (Raw)
    247μg (2% RDA) in 1 cup
  151. Vegetable Broth
    245.3μg (2% RDA) in 1 cup
  152. Red Chili Peppers
    240.3μg (2% RDA) in 1 pepper
  153. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    231.9μg (2% RDA) in 1 item
  154. Cooked Summer Squash
    228.6μg (2% RDA) in 1 cup, sliced
  155. Banana Peppers
    228.2μg (2% RDA) in 1 cup
  156. Dried Sweetened Mango
    223.2μg (2% RDA) in 1 oz
  157. Canned Lima Beans
    223.2μg (2% RDA) in 1 cup
  158. Sweet Yellow Peppers
    223.2μg (2% RDA) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  159. Iceberg Lettuce
    215.3μg (2% RDA) in 1 cup shredded
  160. Nopales
    215μg (2% RDA) in 1 cup, sliced
  161. Nectarines
    214.5μg (2% RDA) in 1 cup slices
  162. Orange Juice Light No Pulp
    189.6μg (2% RDA) in 8 fl oz
  163. Blackberries
    184.3μg (2% RDA) in 1 cup
  164. Canned Pimentos
    176.9μg (2% RDA) in 1 tbsp
  165. Bitter Melon
    176.7μg (2% RDA) in 1 cup (1/2 Inch pieces)
  166. Celery
    172.8μg (2% RDA) in 1 stalk, large (11 Inch-12 Inch long)
  167. Scallop Squash
    169μg (2% RDA) in 1 cup slices
  168. Cooked Okra (Previously Frozen)
    168.4μg (2% RDA) in 1/2 cup slices
  169. Campbells Beef Barley Soup
    166.9μg (2% RDA) in 1 cup
  170. Canned Baked Beans
    165.1μg (2% RDA) in 1 cup
  171. Cilantro
    157.2μg (1% RDA) in 1/4 cup
  172. Sauteed Green Bell Peppers
    155.3μg (1% RDA) in 1 cup chopped
  173. Burrito With Beans Cheese And Beef
    151.8μg (1% RDA) in 1 burrito
  174. Zucchini
    148.8μg (1% RDA) in 1 cup, chopped
  175. Pan Fried Beef Liver
    147.4μg (1% RDA) in 1 slice
  176. Cooked Napa Cabbage
    145μg (1% RDA) in 1 cup
  177. California Avocados
    144.9μg (1% RDA) in 1 cup, pureed
  178. Navel Oranges
    143.6μg (1% RDA) in 1 cup sections, without membranes
  179. Mamey Sapote
    143.5μg (1% RDA) in 1 cup 1 Inch pieces
  180. Nachos With Cheese Beans Ground Beef And Tomatoes
    142.1μg (1% RDA) in 1 serving
  181. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    137.6μg (1% RDA) in 1 sandwich
  182. Summer Squash
    135.6μg (1% RDA) in 1 cup, sliced
  183. Florida Oranges
    131.4μg (1% RDA) in 1 cup sections, without membranes
  184. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    129.2μg (1% RDA) in 1 item
  185. Oranges
    127.8μg (1% RDA) in 1 cup, sections
  186. Corn Grits Yellow Regular And Quick Enriched Dry
    125.8μg (1% RDA) in 1 cup
  187. Sour Pickled Cucumber
    125.6μg (1% RDA) in 1 cup
  188. Hungarian Peppers
    125.6μg (1% RDA) in 1 pepper
  189. Avocados
    124.6μg (1% RDA) in 1 avocado, NS as to Florida or California
  190. Cooked Scallop Squash
    122.4μg (1% RDA) in 1 cup, mashed
  191. Florida Avocados
    121.9μg (1% RDA) in 1 cup, pureed
  192. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    119.8μg (1% RDA) in 12 inch sub
  193. Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato
    119.6μg (1% RDA) in 6 inch sub
  194. Uncooked Yellow Cornmeal
    118.3μg (1% RDA) in 1 cup
  195. Prunes (Dried Plums)
    118.2μg (1% RDA) in 3 prunes
  196. Low Sodium Sour Pickles
    115.8μg (1% RDA) in 1 cup, chopped or diced
  197. Crookneck Summer Squash
    114.3μg (1% RDA) in 1 cup sliced
  198. Sweet Pickled Cucumbers
    113.8μg (1% RDA) in 1 large Gherkin (3 Inch long)
  199. Cheeseburger; Single Large Patty; Plain
    105.6μg (1% RDA) in 1 sandwich
  200. Sausage Pizza
    105.6μg (1% RDA) in 1 slice

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