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200 Foods Highest in Beta Carotene

Ranked by a Common Serving Size
10800μg Beta Carotene = 100% RDA
  1. Boiled Sweet Potatoes
    30976.3μg (287% RDA) in 1 cup, mashed
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  2. Canned Pumpkin
    17003μg (157% RDA) in 1 cup
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  3. Acai Berry Drink Fortified
    15385.4μg (142% RDA) in 8 fl oz
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  4. Mashed Sweet Potatoes
    13308.5μg (123% RDA) in 1 cup
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  5. Cooked Sweet Potatoes
    13120.3μg (121% RDA) in 1 medium (2 Inch dia, 5 Inch long, raw)
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  6. Cooked Carrots
    12997.9μg (120% RDA) in 1 cup slices
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  7. Cooked Spinach
    11318.4μg (105% RDA) in 1 cup
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  8. Sweet Potatoes
    11317μg (105% RDA) in 1 cup, cubes
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  9. Cooked Kale
    10624.9μg (98% RDA) in 1 cup, chopped
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  10. Cooked Mustard Greens
    10360μg (96% RDA) in 1 cup, chopped
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  11. Cooked Butternut Squash
    9368.5μg (87% RDA) in 1 cup, cubes
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  12. Cooked Collards
    8574.7μg (79% RDA) in 1 cup, chopped
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  13. Cooked Hubbard Squash
    7339μg (68% RDA) in 1 cup, cubes
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  14. Cooked Beet Greens
    6609.6μg (61% RDA) in 1 cup (1 Inch pieces)
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  15. Cooked Turnip Greens
    6588μg (61% RDA) in 1 cup, chopped
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  16. Cooked Swiss Chard
    6391μg (59% RDA) in 1 cup, chopped
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  17. Carrots
    5965.2μg (55% RDA) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
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  18. Butternut Squash
    5916.4μg (55% RDA) in 1 cup, cubes
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  19. Cooked Winter Squash
    5725.7μg (53% RDA) in 1 cup, cubes
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  20. Sun-dried Hot Chile Peppers
    5492.3μg (51% RDA) in 1 cup
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  21. Baby Carrots
    5432.4μg (50% RDA) in 1 NLEA serving
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  22. Cooked Pumpkin
    5135.2μg (48% RDA) in 1 cup, mashed
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  23. Pak-choi (Bok Choy) (Cooked)
    4333.3μg (40% RDA) in 1 cup, shredded
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  24. Cooked Dandelion Greens
    4137μg (38% RDA) in 1 cup, chopped
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  25. Turnip Greens
    3823.6μg (35% RDA) in 1 cup, chopped
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  26. Cooked Garden Cress
    3766.5μg (35% RDA) in 1 cup
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  27. Cantaloupe Melons
    3575.4μg (33% RDA) in 1 cup, balls
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  28. Dandelion Greens
    3219.7μg (30% RDA) in 1 cup, chopped
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  29. Parsley
    3032.4μg (28% RDA) in 1 cup chopped
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  30. Rose Hips
    2984.5μg (28% RDA) in 1 cup
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  31. Vegetable And Fruit Juice Drink Reduced Calorie With Low-calorie Sweetener Added Vitamin C
    2982.1μg (28% RDA) in 1 serving
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  32. Mixed Vegetable And Fruit Juice Drink With Added Nutrients
    2909.7μg (27% RDA) in 8 fl oz
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  33. Jute Potherb (Molokhiya) (Cooked)
    2706.6μg (25% RDA) in 1 cup
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  34. Romaine Lettuce
    2456.2μg (23% RDA) in 1 cup shredded
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  35. Cooked Broccoli Raab
    2312μg (21% RDA) in 1 NLEA serving
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  36. Canned Minestrone
    2124μg (20% RDA) in 1 cup
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  37. Garden Cress
    2075μg (19% RDA) in 1 cup
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  38. Cooked Red Bell Peppers
    2058.8μg (19% RDA) in 1 cup, strips
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  39. Fiddlehead Ferns
    2040μg (19% RDA) in 100 grams
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  40. Sweet Red Bell Peppers
    1932.6μg (18% RDA) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  41. Bok Choy
    1876.7μg (17% RDA) in 1 cup, shredded
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  42. Vegetable Soup
    1807.5μg (17% RDA) in 1 cup
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  43. Paprika
    1779μg (16% RDA) in 1 tbsp
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  44. Passion Fruit (Granadilla)
    1753.5μg (16% RDA) in 1 cup
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  45. Cooked Escarole
    1699.5μg (16% RDA) in 1 cup
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  46. Apricots
    1695.7μg (16% RDA) in 1 cup, halves
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  47. Spinach
    1687.8μg (16% RDA) in 1 cup
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  48. Red Bell Peppers (Cooked)
    1664.2μg (15% RDA) in 1 cup chopped
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  49. Green Leaf Lettuce
    1599.5μg (15% RDA) in 1 cup shredded
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  50. Manhattan Clam Chowder
    1588.8μg (15% RDA) in 1 cup (8 fl oz)
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  51. Pink Grapefruit
    1577.8μg (15% RDA) in 1 cup sections, with juice
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  52. Cooked Chrysanthemum
    1543μg (14% RDA) in 1 cup (1 Inch pieces)
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  53. Broccoli (Cooked)
    1449.2μg (13% RDA) in 1 cup chopped
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  54. Beet Greens (Raw)
    1441.7μg (13% RDA) in 1 cup
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  55. Cooked Pumpkin Flowers
    1393.6μg (13% RDA) in 1 cup
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  56. Swiss Chard
    1312.9μg (12% RDA) in 1 cup
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  57. Yellow Passion Fruit Juice
    1296.8μg (12% RDA) in 1 cup
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  58. Grapefruit
    1269.6μg (12% RDA) in 1 cup sections, with juice
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  59. Red Leaf Lettuce
    1258.6μg (12% RDA) in 1 cup shredded
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  60. Cooked Podded Peas
    1216μg (11% RDA) in 1 cup
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  61. Cooked Crookneck Summer Squash
    1206μg (11% RDA) in 1 cup, sliced
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  62. Cooked Zucchini
    1206μg (11% RDA) in 1 cup, sliced
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  63. Cooked Acorn Squash
    1200.5μg (11% RDA) in 1 cup, mashed
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  64. Sour Red Cherries
    1193.5μg (11% RDA) in 1 cup, without pits
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  65. Canned Asparagus
    1193.1μg (11% RDA) in 1 cup
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  66. Fuze Orange Mango Fortified With Vitamins A C E B6
    1160μg (11% RDA) in 1 bottle
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  67. Butterhead Lettuce
    1092.9μg (10% RDA) in 1 cup, shredded or chopped
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  68. Asparagus (Cooked)
    1087.2μg (10% RDA) in 1 cup
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  69. Collards
    1076.8μg (10% RDA) in 1 cup, chopped
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  70. Mangos
    1056μg (10% RDA) in 1 cup pieces
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  71. Vegetable And Fruit Juice Blend 100% Juice With Added Vitamins A C E
    1050.4μg (10% RDA) in 1 serving 8 oz
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  72. Purple Passion Fruit Juice
    1034.9μg (10% RDA) in 1 cup
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  73. Chinese Broccoli
    1032μg (10% RDA) in 100 grams
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  74. Mustard Greens
    1002.4μg (9% RDA) in 1 cup, chopped
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  75. Chicory Greens
    994.7μg (9% RDA) in 1 cup, chopped
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  76. Fried Yellow Plantains
    983.6μg (9% RDA) in 1 cup
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  77. Cooked Snow Peas
    955.2μg (9% RDA) in 1 cup
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  78. Hubbard Squash
    951.2μg (9% RDA) in 1 cup, cubes
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  79. Winter Squash
    951.2μg (9% RDA) in 1 cup, cubes
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  80. Kale
    948.3μg (9% RDA) in 1 cup 1 Inch pieces, loosely packed
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  81. Leeks
    890μg (8% RDA) in 1 cup
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  82. Cooked Chinese Broccoli
    865μg (8% RDA) in 1 cup
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  83. Low Sodium Minestrone
    855.1μg (8% RDA) in 1 cup
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  84. Laver Seaweed
    811.5μg (8% RDA) in 10 sheets
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  85. Sour Red Cherries (Frozen)
    809.1μg (7% RDA) in 1 cup, unthawed
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  86. Cooked Blackeyed Peas
    783.8μg (7% RDA) in 1 cup
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  87. Canned Tomato Puree
    765μg (7% RDA) in 1 cup
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  88. Cooked Green Peas
    752μg (7% RDA) in 1 cup
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  89. Cooked Green Peas (Salted)
    752μg (7% RDA) in 1 cup
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  90. Kashi Heart To Heart Oat Flakes & Blueberry Clusters
    750.2μg (7% RDA) in 1 cup (1 NLEA serving)
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  91. Kashi Heart To Heart Honey Toasted Oat
    748.1μg (7% RDA) in 3/4 cup (1 NLEA serving)
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  92. Brussels Sprouts (Cooked)
    725.4μg (7% RDA) in 1 cup
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  93. Cooked Tomatoes
    703.2μg (7% RDA) in 1 cup
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  94. Pumpkin Leaves (Cooked)
    681.6μg (6% RDA) in 1 cup
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  95. Plantains
    676.4μg (6% RDA) in 1 cup, sliced
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  96. Tomatoes
    669μg (6% RDA) in 1 cup cherry tomatoes
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  97. Ocean Spray Ruby Red Cranberry
    658.3μg (6% RDA) in 8 fl oz
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  98. Peas
    651.1μg (6% RDA) in 1 cup
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  99. Watercress
    650.8μg (6% RDA) in 1 cup, chopped
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  100. Endive
    650μg (6% RDA) in 1 cup
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  101. Broccoli Raab (Rapini)
    629.2μg (6% RDA) in 1 cup chopped
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  102. Grapefruit Juice
    628.8μg (6% RDA) in 8 fl oz
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  103. Guavas
    617.1μg (6% RDA) in 1 cup
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  104. Dried Apricots
    614.3μg (6% RDA) in 1 oz handful
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  105. Cooked Leeks
    603.9μg (6% RDA) in 1 leek
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  106. Asparagus
    601.7μg (6% RDA) in 1 cup
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  107. Red Cabbage
    596.3μg (6% RDA) in 1 cup, chopped
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  108. Canned Tomato Paste
    594.7μg (6% RDA) in 1/4 cup
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  109. Pesto
    579μg (5% RDA) in 1/4 cup
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  110. Serrano Peppers
    560.7μg (5% RDA) in 1 cup, chopped
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  111. Rowal
    524.4μg (5% RDA) in 1 cup
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  112. Fennel
    502.9μg (5% RDA) in 1 cup, sliced
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  113. Pasta Sauce
    488.4μg (5% RDA) in 1 serving 1/2 cup
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  114. Manhattan Clam Chowder (Prepared with equal part water)
    485.6μg (4% RDA) in 1 serving 1 cup
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  115. Cooked Green Snap Beans
    475μg (4% RDA) in 1 cup
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  116. Cooked Celery
    469.5μg (4% RDA) in 1 cup, diced
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  117. Watermelon
    466.6μg (4% RDA) in 1 cup, balls
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  118. Canned Chili With Beans
    460.8μg (4% RDA) in 1 cup
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  119. Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    452.9μg (4% RDA) in 1 sandwich
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  120. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    449.9μg (4% RDA) in 1 sandwich
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  121. Green Tomatoes
    425.6μg (4% RDA) in 1 medium
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  122. Fuyu Persimmon
    425μg (4% RDA) in 1 fruit (2-1/2 Inch dia)
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  123. Savoy Cabbage
    420μg (4% RDA) in 1 cup, shredded
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  124. Okra
    416μg (4% RDA) in 1 cup
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  125. Chili Powder
    405μg (4% RDA) in 1 tsp
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  126. Papaya
    397.3μg (4% RDA) in 1 cup 1 Inch pieces
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  127. Snow Peas
    396.9μg (4% RDA) in 1 cup, whole
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  128. Brussels Sprouts (Raw)
    396μg (4% RDA) in 1 cup
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  129. Cayenne Pepper
    393.1μg (4% RDA) in 1 tsp
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  130. Green Snap Beans (Raw)
    379μg (4% RDA) in 1 cup 1/2 Inch pieces
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  131. Submarine Sandwich Meatball Marinara On White Bread
    365.8μg (3% RDA) in 6 inch sub
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  132. Cooked Nopales
    360.6μg (3% RDA) in 1 cup
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  133. Cooked Green Bell Peppers
    356.4μg (3% RDA) in 1 cup, chopped or strips
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  134. Chrysanthemum
    345μg (3% RDA) in 1 cup (1 Inch pieces)
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  135. Nestle Boost Plus Nutritional Drink Ready-to-drink
    341.3μg (3% RDA) in 1 bottle
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  136. Broccoli
    328.5μg (3% RDA) in 1 cup chopped
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  137. Plums
    313.5μg (3% RDA) in 1 cup, sliced
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  138. Green Bell Peppers
    309.9μg (3% RDA) in 1 cup, chopped
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  139. Cooked Lima Beans
    309.4μg (3% RDA) in 1 cup
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  140. Acorn Squash
    308μg (3% RDA) in 1 cup, cubes
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  141. Dried Peaches
    305μg (3% RDA) in 1 oz (about 2 halves)
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  142. Cooked Green Beans (Previously Frozen)
    302.4μg (3% RDA) in 1 cup
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  143. Tangerines
    302.3μg (3% RDA) in 1 cup, sections
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  144. Hot Green Chili Peppers
    302μg (3% RDA) in 1 pepper
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  145. Arugula
    284.8μg (3% RDA) in 1 cup
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  146. Cooked Okra
    272μg (3% RDA) in 1 cup slices
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  147. Black Bean Soup
    271.7μg (3% RDA) in 1 cup
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  148. Edamame
    271.3μg (3% RDA) in 1 cup
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  149. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    254.4μg (2% RDA) in 1 item
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  150. Yellow Peaches
    249.5μg (2% RDA) in 1 cup slices
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  151. Fava Beans (Raw)
    247μg (2% RDA) in 1 cup
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  152. Vegetable Broth
    245.3μg (2% RDA) in 1 cup
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  153. Red Chili Peppers
    240.3μg (2% RDA) in 1 pepper
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  154. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    231.9μg (2% RDA) in 1 item
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  155. Cooked Summer Squash
    228.6μg (2% RDA) in 1 cup, sliced
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  156. Banana Peppers
    228.2μg (2% RDA) in 1 cup
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  157. Dried Sweetened Mango
    223.2μg (2% RDA) in 1 oz
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  158. Canned Lima Beans
    223.2μg (2% RDA) in 1 cup
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  159. Sweet Yellow Peppers
    223.2μg (2% RDA) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
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  160. Iceberg Lettuce
    215.3μg (2% RDA) in 1 cup shredded
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  161. Nopales
    215μg (2% RDA) in 1 cup, sliced
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  162. Nectarines
    214.5μg (2% RDA) in 1 cup slices
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  163. Orange Juice Light No Pulp
    189.6μg (2% RDA) in 8 fl oz
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  164. Blackberries
    184.3μg (2% RDA) in 1 cup
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  165. Canned Pimentos
    176.9μg (2% RDA) in 1 tbsp
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  166. Bitter Melon
    176.7μg (2% RDA) in 1 cup (1/2 Inch pieces)
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  167. Celery
    172.8μg (2% RDA) in 1 stalk, large (11 Inch-12 Inch long)
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  168. Scallop Squash
    169μg (2% RDA) in 1 cup slices
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  169. Cooked Okra (Previously Frozen)
    168.4μg (2% RDA) in 1/2 cup slices
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  170. Campbells Beef Barley Soup
    166.9μg (2% RDA) in 1 cup
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  171. Canned Baked Beans
    165.1μg (2% RDA) in 1 cup
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  172. Cilantro
    157.2μg (1% RDA) in 1/4 cup
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  173. Sauteed Green Bell Peppers
    155.3μg (1% RDA) in 1 cup chopped
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  174. Burrito With Beans Cheese And Beef
    151.8μg (1% RDA) in 1 burrito
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  175. Zucchini
    148.8μg (1% RDA) in 1 cup, chopped
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  176. Pan Fried Beef Liver
    147.4μg (1% RDA) in 1 slice
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  177. Cooked Napa Cabbage
    145μg (1% RDA) in 1 cup
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  178. California Avocados
    144.9μg (1% RDA) in 1 cup, pureed
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  179. Navel Oranges
    143.6μg (1% RDA) in 1 cup sections, without membranes
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  180. Mamey Sapote
    143.5μg (1% RDA) in 1 cup 1 Inch pieces
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  181. Nachos With Cheese Beans Ground Beef And Tomatoes
    142.1μg (1% RDA) in 1 serving
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  182. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    137.6μg (1% RDA) in 1 sandwich
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  183. Summer Squash
    135.6μg (1% RDA) in 1 cup, sliced
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  184. Florida Oranges
    131.4μg (1% RDA) in 1 cup sections, without membranes
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  185. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    129.2μg (1% RDA) in 1 item
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  186. Oranges
    127.8μg (1% RDA) in 1 cup, sections
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  187. Corn Grits Yellow Regular And Quick Enriched Dry
    125.8μg (1% RDA) in 1 cup
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  188. Sour Pickled Cucumber
    125.6μg (1% RDA) in 1 cup
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  189. Hungarian Peppers
    125.6μg (1% RDA) in 1 pepper
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  190. Avocados
    124.6μg (1% RDA) in 1 avocado, NS as to Florida or California
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  191. Cooked Scallop Squash
    122.4μg (1% RDA) in 1 cup, mashed
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  192. Florida Avocados
    121.9μg (1% RDA) in 1 cup, pureed
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  193. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    119.8μg (1% RDA) in 12 inch sub
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  194. Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato
    119.6μg (1% RDA) in 6 inch sub
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  195. Uncooked Yellow Cornmeal
    118.3μg (1% RDA) in 1 cup
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  196. Prunes (Dried Plums)
    118.2μg (1% RDA) in 3 prunes
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  197. Low Sodium Sour Pickles
    115.8μg (1% RDA) in 1 cup, chopped or diced
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  198. Crookneck Summer Squash
    114.3μg (1% RDA) in 1 cup sliced
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  199. Sweet Pickled Cucumbers
    113.8μg (1% RDA) in 1 large Gherkin (3 Inch long)
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  200. Cheeseburger; Single Large Patty; Plain
    105.6μg (1% RDA) in 1 sandwich
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