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104 Fruits Highest in Beta Carotene

Ranked by a serving size.

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10800μg Beta Carotene = 100% RDA
  1. 3575.4μg (33% RDA) in 1 cup, balls
  2. 1753.5μg (16% RDA) in 1 cup
  3. 1695.7μg (16% RDA) in 1 cup, halves
  4. 1577.8μg (15% RDA) in 1 cup sections, with juice
  5. 1296.8μg (12% RDA) in 1 cup
  6. 1269.6μg (12% RDA) in 1 cup sections, with juice
  7. 1193.5μg (11% RDA) in 1 cup, without pits
  8. 1056μg (10% RDA) in 1 cup pieces
  9. 1034.9μg (10% RDA) in 1 cup
  10. 983.6μg (9% RDA) in 1 cup
  11. 809.1μg (7% RDA) in 1 cup, unthawed
  12. 676.4μg (6% RDA) in 1 cup, sliced
  13. 628.8μg (6% RDA) in 8 fl oz
  14. 617.1μg (6% RDA) in 1 cup
  15. 614.3μg (6% RDA) in 1 oz handful
  16. 524.4μg (5% RDA) in 1 cup
  17. 466.6μg (4% RDA) in 1 cup, balls
  18. 425μg (4% RDA) in 1 fruit (2-1/2 Inch dia)
  19. 397.3μg (4% RDA) in 1 cup 1 Inch pieces
  20. 313.5μg (3% RDA) in 1 cup, sliced
  21. 305μg (3% RDA) in 1 oz (about 2 halves)
  22. 302.3μg (3% RDA) in 1 cup, sections
  23. 249.5μg (2% RDA) in 1 cup slices
  24. 223.2μg (2% RDA) in 1 oz
  25. 214.5μg (2% RDA) in 1 cup slices
  26. 184.3μg (2% RDA) in 1 cup
  27. 144.9μg (1% RDA) in 1 cup, pureed
  28. 143.6μg (1% RDA) in 1 cup sections, without membranes
  29. 143.5μg (1% RDA) in 1 cup 1 Inch pieces
  30. 131.4μg (1% RDA) in 1 cup sections, without membranes
  31. 127.8μg (1% RDA) in 1 cup, sections
  32. 124.6μg (1% RDA) in 1 avocado, NS as to Florida or California
  33. 121.9μg (1% RDA) in 1 cup, pureed
  34. 118.2μg (1% RDA) in 3 prunes
  35. 100.7μg (1% RDA) in 1 cup, sliced
  36. 98.5μg (1% RDA) in 1 medium
  37. 93.9μg (1% RDA) in 1 cup
  38. 93.6μg (1% RDA) in 1 cup, sliced
  39. 81.8μg (1% RDA) in 1 cup
  40. 74.4μg (1% RDA) in 1 cup, diced
  41. 72.6μg (1% RDA) in 1 cup
  42. 72.2μg (1% RDA) in 1 cup
  43. 68.4μg (1% RDA) in 1/2 cup
  44. 59.7μg (1% RDA) in 1 cup, thawed
  45. 58.9μg (1% RDA) in 1 cup
  46. 58.5μg (1% RDA) in 1 cup, without pits
  47. 57.8μg (1% RDA) in 1 cup, chunks
  48. 57.2μg (1% RDA) in 1 medium
  49. 55.9μg (1% RDA) in 1 cup, chopped or diced
  50. 54.4μg (1% RDA) in 1 large (2-1/2 Inch dia)
  51. 54.3μg (1% RDA) in 1 cup
  52. 52.8μg in 1 cup, unthawed
  53. 51.2μg in 1 cup, chunks
  54. 51μg in 1 cup, diced (approx 20 pieces per cup)
  55. 49μg in 1 cup, frozen
  56. 47.4μg in 1 cup
  57. 43.4μg in 1 cup, unthawed
  58. 42.3μg in 1 medium
  59. 41.8μg in 1 cup, chopped
  60. 39μg in 1 cup, sliced
  61. 34.7μg in 5 olives
  62. 33.8μg in 1 cup, quartered or chopped
  63. 33.6μg in 1/4 cup
  64. 32.6μg in 1 medium
  65. 32.2μg in 1 cup sections, with juice
  66. 30.9μg in 1 cup, unthawed
  67. 30.6μg in 1 super colossal
  68. 28.7μg in 1 oz
  69. 28.4μg in 3 olives
  70. 28μg in 1 cup
  71. 27μg in 1 cup, sliced
  72. 25.8μg in 1 fruit without refuse
  73. 25.3μg in 16 oz glass
  74. 23.4μg in 10 grapes
  75. 21.6μg in 1 cup, pulp
  76. 21.4μg in 1 date, pitted
  77. 20.1μg in 1 fruit (2 Inch dia)
  78. 19.9μg in 1 cup
  79. 19.9μg in 1 cup
  80. 19.9μg in 1 cup
  81. 19.6μg in 1 cup, slices
  82. 19.6μg in 1 cup, sliced
  83. 19.6μg in 1 cup, sliced
  84. 18.9μg in 1 medium
  85. 18.7μg in 1 cup slices
  86. 17.6μg in 1 small
  87. 16.8μg in 1 cup, unthawed
  88. 15.4μg in 1 cup, sliced
  89. 14.8μg in 1 cup
  90. 12.7μg in 1 cup
  91. 12.6μg in 1 cup
  92. 12.2μg in 1 oz handful
  93. 11.6μg in 1 cup, sliced
  94. 10.8μg in 1/4 cup
  95. 9.9μg in 1 cup
  96. 6.4μg in 1 cup, sections
  97. 5.1μg in 1 cup
  98. 4.9μg in 1 cup, pureed
  99. 3.2μg in 1 cup, pieces
  100. 2.3μg in 1 cup, pulp
  101. 1.4μg in 3 figs
  102. 1.4μg in 1 cherry (NLEA serving)
  103. 1.3μg in 3 dates
  104. 0.6μg in 1 oz (2 halves)

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

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