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101 Fruits Highest in Beta Carotene

Ranked by a serving size.
10800μg Beta Carotene = 100% RDA
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Cantaloupe Melons
    3575.4μg (33% RDA) in 1 cup, balls
  2. Passion Fruit (Granadilla)
    1753.5μg (16% RDA) in 1 cup
  3. Apricots
    1695.7μg (16% RDA) in 1 cup, halves
  4. Pink Grapefruit
    1577.8μg (15% RDA) in 1 cup sections, with juice
  5. Yellow Passion Fruit Juice
    1296.8μg (12% RDA) in 1 cup
  6. Grapefruit
    1269.6μg (12% RDA) in 1 cup sections, with juice
  7. Sour Red Cherries
    1193.5μg (11% RDA) in 1 cup, without pits
  8. Mangos
    1056μg (10% RDA) in 1 cup pieces
  9. Purple Passion Fruit Juice
    1034.9μg (10% RDA) in 1 cup
  10. Fried Yellow Plantains
    983.6μg (9% RDA) in 1 cup
  11. Sour Red Cherries (Frozen)
    809.1μg (7% RDA) in 1 cup, unthawed
  12. Plantains
    676.4μg (6% RDA) in 1 cup, sliced
  13. Grapefruit Juice
    628.8μg (6% RDA) in 8 fl oz
  14. Guavas
    617.1μg (6% RDA) in 1 cup
  15. Dried Apricots
    614.3μg (6% RDA) in 1 oz handful
  16. Rowal
    524.4μg (5% RDA) in 1 cup
  17. Watermelon
    466.6μg (4% RDA) in 1 cup, balls
  18. Fuyu Persimmon
    425μg (4% RDA) in 1 fruit (2-1/2 Inch dia)
  19. Papaya
    397.3μg (4% RDA) in 1 cup 1 Inch pieces
  20. Plums
    313.5μg (3% RDA) in 1 cup, sliced
  21. Dried Peaches
    305μg (3% RDA) in 1 oz (about 2 halves)
  22. Tangerines
    302.3μg (3% RDA) in 1 cup, sections
  23. Yellow Peaches
    249.5μg (2% RDA) in 1 cup slices
  24. Dried Sweetened Mango
    223.2μg (2% RDA) in 1 oz
  25. Nectarines
    214.5μg (2% RDA) in 1 cup slices
  26. Horned Melon (Kiwano)
    205μg (2% RDA) in 1 cup
  27. Blackberries
    184.3μg (2% RDA) in 1 cup
  28. California Avocados
    144.9μg (1% RDA) in 1 cup, pureed
  29. Navel Oranges
    143.6μg (1% RDA) in 1 cup sections, without membranes
  30. Mamey Sapote
    143.5μg (1% RDA) in 1 cup 1 Inch pieces
  31. Florida Oranges
    131.4μg (1% RDA) in 1 cup sections, without membranes
  32. Oranges
    127.8μg (1% RDA) in 1 cup, sections
  33. Avocados
    124.6μg (1% RDA) in 1 avocado, NS as to Florida or California
  34. Florida Avocados
    121.9μg (1% RDA) in 1 cup, pureed
  35. Prunes (Dried Plums)
    118.2μg (1% RDA) in 3 prunes
  36. Jackfruit
    100.7μg (1% RDA) in 1 cup, sliced
  37. Granny Smith Apples
    98.5μg (1% RDA) in 1 medium
  38. Tangerine Juice
    93.9μg (1% RDA) in 1 cup
  39. Kiwifruit
    93.6μg (1% RDA) in 1 cup, sliced
  40. Orange Juice
    81.8μg (1% RDA) in 1 cup
  41. Rhubarb
    74.4μg (1% RDA) in 1 cup, diced
  42. Lime Juice
    72.6μg (1% RDA) in 1 cup
  43. Canned Orange Juice
    72.2μg (1% RDA) in 1 cup
  44. Abiyuch
    68.4μg (1% RDA) in 1/2 cup
  45. Frozen Strawberries
    59.7μg (1% RDA) in 1 cup, thawed
  46. Red or Green Grapes (European)
    58.9μg (1% RDA) in 1 cup
  47. Cherries (Sweet)
    58.5μg (1% RDA) in 1 cup, without pits
  48. Pineapple
    57.8μg (1% RDA) in 1 cup, chunks
  49. Red Delicious Apples
    57.2μg (1% RDA) in 1 medium
  50. Durian
    55.9μg (1% RDA) in 1 cup, chopped or diced
  51. Figs
    54.4μg (1% RDA) in 1 large (2-1/2 Inch dia)
  52. Grapes
    54.3μg (1% RDA) in 1 cup
  53. Boysenberries (Frozen)
    52.8μg in 1 cup, unthawed
  54. Honeydew Melon
    51μg in 1 cup, diced (approx 20 pieces per cup)
  55. Wild Blueberries (Frozen)
    49μg in 1 cup, frozen
  56. Blueberries
    47.4μg in 1 cup
  57. Blueberries (Frozen)
    43.4μg in 1 cup, unthawed
  58. Golden Delicious Apples
    42.3μg in 1 medium
  59. Cranberries
    41.8μg in 1 cup, chopped
  60. Bananas
    39μg in 1 cup, sliced
  61. Green Olives
    34.7μg in 5 olives
  62. Apples
    33.8μg in 1 cup, quartered or chopped
  63. Dried Sweetened Blueberries
    33.6μg in 1/4 cup
  64. Fuji Apples
    32.6μg in 1 medium
  65. White Grapefruit
    32.2μg in 1 cup sections, with juice
  66. Loganberries (Frozen)
    30.9μg in 1 cup, unthawed
  67. Jumbo Olives
    30.6μg in 1 super colossal
  68. Dried Bananas
    28.7μg in 1 oz
  69. Olives
    28.4μg in 3 olives
  70. Red and White Currants
    28μg in 1 cup
  71. Starfruit (Carambola)
    27μg in 1 cup, sliced
  72. Prickly Pears
    25.8μg in 1 fruit without refuse
  73. Grape Juice
    25.3μg in 16 oz glass
  74. Muscadine Grapes
    23.4μg in 10 grapes
  75. Tamarinds
    21.6μg in 1 cup, pulp
  76. Medjool Dates
    21.4μg in 1 date, pitted
  77. Limes
    20.1μg in 1 fruit (2 Inch dia)
  78. Orange Juice from Concentrate
    19.9μg in 1 cup
  79. Orange Juice with added Calcium and Vitamin D
    19.9μg in 1 cup
  80. Pears
    19.6μg in 1 cup, slices
  81. Bartlett Pears
    19.6μg in 1 cup, sliced
  82. Green Anjou Pear
    19.6μg in 1 cup, sliced
  83. Gala Apples
    18.9μg in 1 medium
  84. Apples (Without Skin)
    18.7μg in 1 cup slices
  85. Red Anjou Pears
    17.6μg in 1 small
  86. Frozen Raspberries
    16.8μg in 1 cup, unthawed
  87. Bosc Pear
    15.4μg in 1 cup, sliced
  88. Raspberries
    14.8μg in 1 cup
  89. Grape Juice (With Added Vitamin C)
    12.7μg in 1 cup
  90. Mulberries
    12.6μg in 1 cup
  91. Zante Currants
    12.2μg in 1 oz handful
  92. Strawberries
    11.6μg in 1 cup, sliced
  93. Dried Sweetened Cranberries
    10.8μg in 1/4 cup
  94. White Grapefruit Juice
    9.9μg in 1 cup
  95. Lemons
    6.4μg in 1 cup, sections
  96. Shredded Coconut Meat (Sweetened)
    5.1μg in 1 cup
  97. Cherimoya
    3.2μg in 1 cup, pieces
  98. Soursop
    2.3μg in 1 cup, pulp
  99. Dried Figs
    1.4μg in 3 figs
  100. Maraschino Cherries (Canned)
    1.4μg in 1 cherry (NLEA serving)
  101. Dates (Deglet Noor)
    1.3μg in 3 dates

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