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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. Canned Pumpkin
    17003μg (157% RDA) in 1 cup
  2. Mashed Sweet Potatoes
    13308.5μg (123% RDA) in 1 cup
  3. Cooked Sweet Potatoes
    13120.3μg (121% RDA) in 1 medium (2 Inch dia, 5 Inch long, raw)
  4. Cooked Carrots
    12997.9μg (120% RDA) in 1 cup slices
  5. Cooked Spinach
    11318.4μg (105% RDA) in 1 cup
  6. Sweet Potatoes
    11317μg (105% RDA) in 1 cup, cubes
  7. Cooked Kale
    10624.9μg (98% RDA) in 1 cup, chopped
  8. Cooked Mustard Greens
    10360μg (96% RDA) in 1 cup, chopped
  9. Cooked Butternut Squash
    9368.5μg (87% RDA) in 1 cup, cubes
  10. Cooked Collards
    8574.7μg (79% RDA) in 1 cup, chopped
  11. Cooked Hubbard Squash
    7339μg (68% RDA) in 1 cup, cubes
  12. Cooked Beet Greens
    6609.6μg (61% RDA) in 1 cup (1 Inch pieces)
  13. Cooked Turnip Greens
    6588μg (61% RDA) in 1 cup, chopped
  14. Cooked Swiss Chard
    6391μg (59% RDA) in 1 cup, chopped
  15. Carrots
    5965.2μg (55% RDA) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  16. Butternut Squash
    5916.4μg (55% RDA) in 1 cup, cubes
  17. Cooked Winter Squash
    5725.7μg (53% RDA) in 1 cup, cubes
  18. Sun-dried Hot Chile Peppers
    5492.3μg (51% RDA) in 1 cup
  19. Baby Carrots
    5432.4μg (50% RDA) in 1 NLEA serving
  20. Cooked Pumpkin
    5135.2μg (48% RDA) in 1 cup, mashed
  21. Pak-choi (bok Choy) (cooked)
    4333.3μg (40% RDA) in 1 cup, shredded
  22. Cooked Dandelion Greens
    4137μg (38% RDA) in 1 cup, chopped
  23. Turnip Greens
    3823.6μg (35% RDA) in 1 cup, chopped
  24. Cooked Garden Cress
    3766.5μg (35% RDA) in 1 cup
  25. Cantaloupe Melons
    3575.4μg (33% RDA) in 1 cup, balls
  26. Dandelion Greens
    3219.7μg (30% RDA) in 1 cup, chopped
  27. Parsley
    3032.4μg (28% RDA) in 1 cup chopped
  28. Jute Potherb (molokhiya) (cooked)
    2706.6μg (25% RDA) in 1 cup
  29. Romain Lettuce
    2456.2μg (23% RDA) in 1 cup shredded
  30. Cooked Broccoli Raab
    2312μg (21% RDA) in 1 NLEA serving
  31. Canned Minestrone
    2124μg (20% RDA) in 1 cup
  32. Garden Cress
    2075μg (19% RDA) in 1 cup
  33. Cooked Red Bell Peppers
    2058.8μg (19% RDA) in 1 cup, strips
  34. Fiddlehead Ferns
    2040μg (19% RDA) in 100 grams
  35. Sweet Red Bell Peppers
    1932.6μg (18% RDA) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  36. Bok Choy
    1876.7μg (17% RDA) in 1 cup, shredded
  37. Vegetable Soup
    1807.5μg (17% RDA) in 1 cup
  38. Paprika
    1779μg (16% RDA) in 1 tbsp
  39. Passion Fruit (granadilla)
    1753.5μg (16% RDA) in 1 cup
  40. Cooked Escarole
    1699.5μg (16% RDA) in 1 cup
  41. Apricots
    1695.7μg (16% RDA) in 1 cup, halves
  42. Spinach
    1687.8μg (16% RDA) in 1 cup
  43. Green Leaf Lettuce
    1599.5μg (15% RDA) in 1 cup shredded
  44. Manhattan Clam Chowder
    1588.8μg (15% RDA) in 1 cup (8 fl oz)
  45. Pink Grapefruit
    1577.8μg (15% RDA) in 1 cup sections, with juice
  46. Cooked Chrysanthemum
    1543μg (14% RDA) in 1 cup (1 Inch pieces)
  47. Broccoli (cooked)
    1449.2μg (13% RDA) in 1 cup chopped
  48. Beet Greens (raw)
    1441.7μg (13% RDA) in 1 cup
  49. Cooked Pumpkin Flowers
    1393.6μg (13% RDA) in 1 cup
  50. Swiss Chard
    1312.9μg (12% RDA) in 1 cup
  51. Yellow Passion Fruit Juice
    1296.8μg (12% RDA) in 1 cup
  52. Grapefruit
    1269.6μg (12% RDA) in 1 cup sections, with juice
  53. Red Leaf Lettuce
    1258.6μg (12% RDA) in 1 cup shredded
  54. Cooked Podded Peas
    1216μg (11% RDA) in 1 cup
  55. Cooked Cookneck Summer Squash
    1206μg (11% RDA) in 1 cup, sliced
  56. Cooked Zucchini
    1206μg (11% RDA) in 1 cup, sliced
  57. Cooked Acorn Squash
    1200.5μg (11% RDA) in 1 cup, mashed
  58. Sour Red Cherries
    1193.5μg (11% RDA) in 1 cup, without pits
  59. Canned Asparagus
    1193.1μg (11% RDA) in 1 cup
  60. Butterhead Lettuce
    1092.9μg (10% RDA) in 1 cup, shredded or chopped
  61. Asparagus (cooked)
    1087.2μg (10% RDA) in 1 cup
  62. Collards
    1076.8μg (10% RDA) in 1 cup, chopped
  63. Mangos
    1056μg (10% RDA) in 1 cup pieces
  64. Purple Passion Fruit Juice
    1034.9μg (10% RDA) in 1 cup
  65. Chinese Broccoli
    1032μg (10% RDA) in 100 grams
  66. Mustard Greens
    1002.4μg (9% RDA) in 1 cup, chopped
  67. Chicory Greens
    994.7μg (9% RDA) in 1 cup, chopped
  68. Fried Yellow Plantains
    983.6μg (9% RDA) in 1 cup
  69. Cooked Snow Peas
    955.2μg (9% RDA) in 1 cup
  70. Hubbard Squash
    951.2μg (9% RDA) in 1 cup, cubes
  71. Winter Squash
    951.2μg (9% RDA) in 1 cup, cubes
  72. Kale
    948.3μg (9% RDA) in 1 cup 1 Inch pieces, loosely packed
  73. Leeks
    890μg (8% RDA) in 1 cup
  74. Cooked Chinese Broccoli
    865μg (8% RDA) in 1 cup
  75. Low Sodium Minestrone
    855.1μg (8% RDA) in 1 cup
  76. Laver Seaweed
    811.5μg (8% RDA) in 10 sheets
  77. Sour Red Cherries (frozen)
    809.1μg (7% RDA) in 1 cup, unthawed
  78. Cooked Blackeyed Peas
    783.8μg (7% RDA) in 1 cup
  79. Canned Tomato Puree
    765μg (7% RDA) in 1 cup
  80. Cooked Green Peas
    752μg (7% RDA) in 1 cup
  81. Brussels Sprouts (cooked)
    725.4μg (7% RDA) in 1 cup
  82. Cooked Tomatoes
    703.2μg (7% RDA) in 1 cup
  83. Pumpkin Leaves (cooked)
    681.6μg (6% RDA) in 1 cup
  84. Plantains
    676.4μg (6% RDA) in 1 cup, sliced
  85. Tomatoes
    669μg (6% RDA) in 1 cup cherry tomatoes
  86. Peas
    651.1μg (6% RDA) in 1 cup
  87. Watercress
    650.8μg (6% RDA) in 1 cup, chopped
  88. Endive
    650μg (6% RDA) in 1 cup
  89. Broccoli Raab (rapini)
    629.2μg (6% RDA) in 1 cup chopped
  90. Grapefruit Juice
    628.8μg (6% RDA) in 8 fl oz
  91. Guavas
    617.1μg (6% RDA) in 1 cup
  92. Dried Apricots
    614.3μg (6% RDA) in 1 oz handful
  93. Cooked Leeks
    603.9μg (6% RDA) in 1 leek
  94. Asparagus
    601.7μg (6% RDA) in 1 cup
  95. Red Cabbage
    596.3μg (6% RDA) in 1 cup, chopped
  96. Canned Tomato Paste
    594.7μg (6% RDA) in 1/4 cup
  97. Pesto
    579μg (5% RDA) in 1/4 cup
  98. Serrano Peppers
    560.7μg (5% RDA) in 1 cup, chopped
  99. Rowal
    524.4μg (5% RDA) in 1 cup
  100. Fennel
    502.9μg (5% RDA) in 1 cup, sliced
  101. Pasta Sauce
    488.4μg (5% RDA) in 1 serving 1/2 cup
  102. Cooked Green Snap Beans
    475μg (4% RDA) in 1 cup
  103. Cooked Celery
    469.5μg (4% RDA) in 1 cup, diced
  104. Watermelon
    466.6μg (4% RDA) in 1 cup, balls
  105. Canned Chili With Beans
    460.8μg (4% RDA) in 1 cup
  106. Green Tomatoes
    425.6μg (4% RDA) in 1 medium
  107. Fuyu Persimmon
    425μg (4% RDA) in 1 fruit (2-1/2 Inch dia)
  108. Savoy Cabbage
    420μg (4% RDA) in 1 cup, shredded
  109. Okra
    416μg (4% RDA) in 1 cup
  110. Chili Powder
    405μg (4% RDA) in 1 tsp
  111. Papaya
    397.3μg (4% RDA) in 1 cup 1 Inch pieces
  112. Snow Peas
    396.9μg (4% RDA) in 1 cup, whole
  113. Brussels Sprouts (raw)
    396μg (4% RDA) in 1 cup
  114. Cayenne Pepper
    393.1μg (4% RDA) in 1 tsp
  115. Green Snap Beans (raw)
    379μg (4% RDA) in 1 cup 1/2 Inch pieces
  116. Cooked Nopales
    360.6μg (3% RDA) in 1 cup
  117. Cooked Green Bell Peppers
    356.4μg (3% RDA) in 1 cup, chopped or strips
  118. Chrysanthemum
    345μg (3% RDA) in 1 cup (1 Inch pieces)
  119. Broccoli
    328.5μg (3% RDA) in 1 cup chopped
  120. Plums
    313.5μg (3% RDA) in 1 cup, sliced
  121. Green Bell Peppers
    309.9μg (3% RDA) in 1 cup, chopped
  122. Cooked Lima Beans
    309.4μg (3% RDA) in 1 cup
  123. Acorn Squash
    308μg (3% RDA) in 1 cup, cubes
  124. Dried Peaches
    305μg (3% RDA) in 1 oz (about 2 halves)
  125. Tangerines
    302.3μg (3% RDA) in 1 cup, sections
  126. Hot Green Chili Peppers
    302μg (3% RDA) in 1 pepper
  127. Arugula
    284.8μg (3% RDA) in 1 cup
  128. Cooked Okra
    272μg (3% RDA) in 1 cup slices
  129. Black Bean Soup
    271.7μg (3% RDA) in 1 cup
  130. Edamame
    271.3μg (3% RDA) in 1 cup
  131. Yellow Peaches
    249.5μg (2% RDA) in 1 cup slices
  132. Vegetable Broth
    245.3μg (2% RDA) in 1 cup
  133. Red Chili Peppers
    240.3μg (2% RDA) in 1 pepper
  134. Cooked Summer Squash
    228.6μg (2% RDA) in 1 cup, sliced
  135. Banana Peppers
    228.2μg (2% RDA) in 1 cup
  136. Dried Sweetened Mango
    223.2μg (2% RDA) in 1 oz
  137. Canned Lima Beans
    223.2μg (2% RDA) in 1 cup
  138. Sweet Yellow Peppers
    223.2μg (2% RDA) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  139. Iceberg Lettuce
    215.3μg (2% RDA) in 1 cup shredded
  140. Nopales
    215μg (2% RDA) in 1 cup, sliced
  141. Nectarines
    214.5μg (2% RDA) in 1 cup slices
  142. Horned Melon (kiwano)
    205μg (2% RDA) in 1 cup
  143. Blackberries
    184.3μg (2% RDA) in 1 cup
  144. Canned Pimentos
    176.9μg (2% RDA) in 1 tbsp
  145. Bitter Melon
    176.7μg (2% RDA) in 1 cup (1/2 Inch pieces)
  146. Celery
    172.8μg (2% RDA) in 1 stalk, large (11 Inch-12 Inch long)
  147. Scallop Squash
    169μg (2% RDA) in 1 cup slices
  148. Campbells Beef Barley Soup
    166.9μg (2% RDA) in 1 cup
  149. Canned Baked Beans
    165.1μg (2% RDA) in 1 cup
  150. Cilantro
    157.2μg (1% RDA) in 1/4 cup
  151. Zucchini
    148.8μg (1% RDA) in 1 cup, chopped
  152. Cooked Napa Cabbage
    145μg (1% RDA) in 1 cup
  153. California Avocados
    144.9μg (1% RDA) in 1 cup, pureed
  154. Navel Oranges
    143.6μg (1% RDA) in 1 cup sections, without membranes
  155. Mamey Sapote
    143.5μg (1% RDA) in 1 cup 1 Inch pieces
  156. Summer Squash
    135.6μg (1% RDA) in 1 cup, sliced
  157. Florida Oranges
    131.4μg (1% RDA) in 1 cup sections, without membranes
  158. Oranges
    127.8μg (1% RDA) in 1 cup, sections
  159. Sour Pickled Cucumber
    125.6μg (1% RDA) in 1 cup
  160. Hungarian Peppers
    125.6μg (1% RDA) in 1 pepper
  161. Avocados
    124.6μg (1% RDA) in 1 avocado, NS as to Florida or California
  162. Cooked Scallop Squash
    122.4μg (1% RDA) in 1 cup, mashed
  163. Florida Avocados
    121.9μg (1% RDA) in 1 cup, pureed
  164. Prunes (dried Plums)
    118.2μg (1% RDA) in 3 prunes
  165. Low Sodium Sour Pickles
    115.8μg (1% RDA) in 1 cup, chopped or diced
  166. Crookneck Summer Squash
    114.3μg (1% RDA) in 1 cup sliced
  167. Sweet Pickled Cucumbers
    113.8μg (1% RDA) in 1 large Gherkin (3 Inch long)
  168. Sausage Pizza
    105.6μg (1% RDA) in 1 slice
  169. Pepperoni Pizza
    104.3μg (1% RDA) in 1 slice
  170. Jackfruit
    100.7μg (1% RDA) in 1 cup, sliced
  171. Cooked Yam
    99.3μg (1% RDA) in 1 cup, cubes
  172. Granny Smith Apples
    98.5μg (1% RDA) in 1 medium
  173. Cheese Pizza
    98.4μg (1% RDA) in 1 slice
  174. Tangerine Juice
    93.9μg (1% RDA) in 1 cup
  175. Kiwifruit
    93.6μg (1% RDA) in 1 cup, sliced
  176. Cooked Spaghetti Squash
    91.5μg (1% RDA) in 1 cup
  177. Sping Onions
    89.7μg (1% RDA) in 1 medium (4-1/8 Inch long)
  178. Pistachio Nuts
    86.6μg (1% RDA) in 1 oz (49 kernels)
  179. Bitter Melon (cooked)
    84.3μg (1% RDA) in 1 cup (1/2 Inch pieces)
  180. Kimchi
    82.5μg (1% RDA) in 1 cup
  181. Sriracha
    82μg (1% RDA) in 1 tsp
  182. Orange Juice
    81.8μg (1% RDA) in 1 cup
  183. Spinach Egg Noodles (cooked)
    81.6μg (1% RDA) in 1 cup
  184. Basil
    78.6μg (1% RDA) in 5 leaves
  185. Jalapeno Peppers
    78.5μg (1% RDA) in 1 pepper
  186. Chives
    78.4μg (1% RDA) in 1 tbsp chopped
  187. Sweet Pickled Relish
    77.9μg (1% RDA) in 1 tbsp
  188. Cooked Green Cauliflower
    77.4μg (1% RDA) in 1/5 head
  189. Rhubarb
    74.4μg (1% RDA) in 1 cup, diced
  190. Poi
    74.4μg (1% RDA) in 1 cup
  191. Lime Juice
    72.6μg (1% RDA) in 1 cup
  192. Canned Orange Juice
    72.2μg (1% RDA) in 1 cup
  193. Light Whipping Cream
    72μg (1% RDA) in 1 cup, whipped
  194. Cooked Cabbage
    72μg (1% RDA) in 1 cup
  195. Subway Tuna Sub
    68.7μg (1% RDA) in 6 inch sub
  196. Abiyuch
    68.4μg (1% RDA) in 1/2 cup
  197. Yellow Corn Sweet
    68.2μg (1% RDA) in 1 cup
  198. Pickled Beets
    65.8μg (1% RDA) in 1 cup slices
  199. Spaghetti Squash
    64.6μg (1% RDA) in 1 cup, cubes
  200. Dried Coriander
    61.3μg (1% RDA) in 1 tbsp

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