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189 Vegetables Highest in Beta Carotene

Ranked by a serving size.
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. Dandelion Greens
    3219.7μg (30% RDA) in 1 cup, chopped
  26. Parsley
    3032.4μg (28% RDA) in 1 cup chopped
  27. Jute Potherb (molokhiya) (cooked)
    2706.6μg (25% RDA) in 1 cup
  28. Romain Lettuce
    2456.2μg (23% RDA) in 1 cup shredded
  29. Cooked Broccoli Raab
    2312μg (21% RDA) in 1 NLEA serving
  30. Garden Cress
    2075μg (19% RDA) in 1 cup
  31. Cooked Red Bell Peppers
    2058.8μg (19% RDA) in 1 cup, strips
  32. Fiddlehead Ferns
    2040μg (19% RDA) in 100 grams
  33. Sweet Red Bell Peppers
    1932.6μg (18% RDA) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  34. Bok Choy
    1876.7μg (17% RDA) in 1 cup, shredded
  35. Cooked Escarole
    1699.5μg (16% RDA) in 1 cup
  36. Spinach
    1687.8μg (16% RDA) in 1 cup
  37. Green Leaf Lettuce
    1599.5μg (15% RDA) in 1 cup shredded
  38. Cooked Chrysanthemum
    1543μg (14% RDA) in 1 cup (1 Inch pieces)
  39. Broccoli (cooked)
    1449.2μg (13% RDA) in 1 cup chopped
  40. Beet Greens (raw)
    1441.7μg (13% RDA) in 1 cup
  41. Cooked Pumpkin Flowers
    1393.6μg (13% RDA) in 1 cup
  42. Swiss Chard
    1312.9μg (12% RDA) in 1 cup
  43. Red Leaf Lettuce
    1258.6μg (12% RDA) in 1 cup shredded
  44. Cooked Podded Peas
    1216μg (11% RDA) in 1 cup
  45. Cooked Cookneck Summer Squash
    1206μg (11% RDA) in 1 cup, sliced
  46. Cooked Zucchini
    1206μg (11% RDA) in 1 cup, sliced
  47. Cooked Acorn Squash
    1200.5μg (11% RDA) in 1 cup, mashed
  48. Canned Asparagus
    1193.1μg (11% RDA) in 1 cup
  49. Butterhead Lettuce
    1092.9μg (10% RDA) in 1 cup, shredded or chopped
  50. Asparagus (cooked)
    1087.2μg (10% RDA) in 1 cup
  51. Collards
    1076.8μg (10% RDA) in 1 cup, chopped
  52. Chinese Broccoli
    1032μg (10% RDA) in 100 grams
  53. Mustard Greens
    1002.4μg (9% RDA) in 1 cup, chopped
  54. Chicory Greens
    994.7μg (9% RDA) in 1 cup, chopped
  55. Cooked Snow Peas
    955.2μg (9% RDA) in 1 cup
  56. Hubbard Squash
    951.2μg (9% RDA) in 1 cup, cubes
  57. Winter Squash
    951.2μg (9% RDA) in 1 cup, cubes
  58. Kale
    948.3μg (9% RDA) in 1 cup 1 Inch pieces, loosely packed
  59. Leeks
    890μg (8% RDA) in 1 cup
  60. Cooked Chinese Broccoli
    865μg (8% RDA) in 1 cup
  61. Laver Seaweed
    811.5μg (8% RDA) in 10 sheets
  62. Canned Tomato Puree
    765μg (7% RDA) in 1 cup
  63. Cooked Green Peas
    752μg (7% RDA) in 1 cup
  64. Brussels Sprouts (cooked)
    725.4μg (7% RDA) in 1 cup
  65. Cooked Tomatoes
    703.2μg (7% RDA) in 1 cup
  66. Pumpkin Leaves (cooked)
    681.6μg (6% RDA) in 1 cup
  67. Tomatoes
    669μg (6% RDA) in 1 cup cherry tomatoes
  68. Peas
    651.1μg (6% RDA) in 1 cup
  69. Watercress
    650.8μg (6% RDA) in 1 cup, chopped
  70. Endive
    650μg (6% RDA) in 1 cup
  71. Broccoli Raab (rapini)
    629.2μg (6% RDA) in 1 cup chopped
  72. Cooked Leeks
    603.9μg (6% RDA) in 1 leek
  73. Asparagus
    601.7μg (6% RDA) in 1 cup
  74. Red Cabbage
    596.3μg (6% RDA) in 1 cup, chopped
  75. Canned Tomato Paste
    594.7μg (6% RDA) in 1/4 cup
  76. Serrano Peppers
    560.7μg (5% RDA) in 1 cup, chopped
  77. Fennel
    502.9μg (5% RDA) in 1 cup, sliced
  78. Cooked Green Snap Beans
    475μg (4% RDA) in 1 cup
  79. Cooked Celery
    469.5μg (4% RDA) in 1 cup, diced
  80. Green Tomatoes
    425.6μg (4% RDA) in 1 medium
  81. Savoy Cabbage
    420μg (4% RDA) in 1 cup, shredded
  82. Okra
    416μg (4% RDA) in 1 cup
  83. Snow Peas
    396.9μg (4% RDA) in 1 cup, whole
  84. Brussels Sprouts (raw)
    396μg (4% RDA) in 1 cup
  85. Green Snap Beans (raw)
    379μg (4% RDA) in 1 cup 1/2 Inch pieces
  86. Cooked Nopales
    360.6μg (3% RDA) in 1 cup
  87. Cooked Green Bell Peppers
    356.4μg (3% RDA) in 1 cup, chopped or strips
  88. Chrysanthemum
    345μg (3% RDA) in 1 cup (1 Inch pieces)
  89. Broccoli
    328.5μg (3% RDA) in 1 cup chopped
  90. Green Bell Peppers
    309.9μg (3% RDA) in 1 cup, chopped
  91. Cooked Lima Beans
    309.4μg (3% RDA) in 1 cup
  92. Acorn Squash
    308μg (3% RDA) in 1 cup, cubes
  93. Hot Green Chili Peppers
    302μg (3% RDA) in 1 pepper
  94. Arugula
    284.8μg (3% RDA) in 1 cup
  95. Cooked Okra
    272μg (3% RDA) in 1 cup slices
  96. Red Chili Peppers
    240.3μg (2% RDA) in 1 pepper
  97. Cooked Summer Squash
    228.6μg (2% RDA) in 1 cup, sliced
  98. Banana Peppers
    228.2μg (2% RDA) in 1 cup
  99. Canned Lima Beans
    223.2μg (2% RDA) in 1 cup
  100. Sweet Yellow Peppers
    223.2μg (2% RDA) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  101. Iceberg Lettuce
    215.3μg (2% RDA) in 1 cup shredded
  102. Nopales
    215μg (2% RDA) in 1 cup, sliced
  103. Canned Pimentos
    176.9μg (2% RDA) in 1 tbsp
  104. Bitter Melon
    176.7μg (2% RDA) in 1 cup (1/2 Inch pieces)
  105. Celery
    172.8μg (2% RDA) in 1 stalk, large (11 Inch-12 Inch long)
  106. Scallop Squash
    169μg (2% RDA) in 1 cup slices
  107. Cilantro
    157.2μg (1% RDA) in 1/4 cup
  108. Zucchini
    148.8μg (1% RDA) in 1 cup, chopped
  109. Cooked Napa Cabbage
    145μg (1% RDA) in 1 cup
  110. Summer Squash
    135.6μg (1% RDA) in 1 cup, sliced
  111. Sour Pickled Cucumber
    125.6μg (1% RDA) in 1 cup
  112. Hungarian Peppers
    125.6μg (1% RDA) in 1 pepper
  113. Cooked Scallop Squash
    122.4μg (1% RDA) in 1 cup, mashed
  114. Low Sodium Sour Pickles
    115.8μg (1% RDA) in 1 cup, chopped or diced
  115. Crookneck Summer Squash
    114.3μg (1% RDA) in 1 cup sliced
  116. Sweet Pickled Cucumbers
    113.8μg (1% RDA) in 1 large Gherkin (3 Inch long)
  117. Cooked Yam
    99.3μg (1% RDA) in 1 cup, cubes
  118. Cooked Spaghetti Squash
    91.5μg (1% RDA) in 1 cup
  119. Sping Onions
    89.7μg (1% RDA) in 1 medium (4-1/8 Inch long)
  120. Bitter Melon (cooked)
    84.3μg (1% RDA) in 1 cup (1/2 Inch pieces)
  121. Kimchi
    82.5μg (1% RDA) in 1 cup
  122. Jalapeno Peppers
    78.5μg (1% RDA) in 1 pepper
  123. Chives
    78.4μg (1% RDA) in 1 tbsp chopped
  124. Sweet Pickled Relish
    77.9μg (1% RDA) in 1 tbsp
  125. Cooked Green Cauliflower
    77.4μg (1% RDA) in 1/5 head
  126. Poi
    74.4μg (1% RDA) in 1 cup
  127. Cooked Cabbage
    72μg (1% RDA) in 1 cup
  128. Yellow Corn Sweet
    68.2μg (1% RDA) in 1 cup
  129. Pickled Beets
    65.8μg (1% RDA) in 1 cup slices
  130. Spaghetti Squash
    64.6μg (1% RDA) in 1 cup, cubes
  131. Cooked Yellow Snap Beans
    61.3μg (1% RDA) in 1 cup
  132. Green Cauliflower
    59.5μg (1% RDA) in 1 cup
  133. Cooked Yellow Sweet Corn
    58.7μg (1% RDA) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  134. Ketchup
    53.7μg in 1 tbsp
  135. Low Sodium Ketchup
    53.7μg in 1 tbsp
  136. Cooked Taro
    51.5μg in 1 cup, sliced
  137. Cucumber
    46.8μg in 1 cup
  138. Cabbage
    37.4μg in 1 cup, chopped
  139. Taro
    36.4μg in 1 cup, sliced
  140. Cooked Beets
    35.7μg in 1 cup
  141. Cooked Kohlrabi
    34.7μg in 1 cup slices
  142. Spirulina
    33μg in 100 grams
  143. Cooked Red Cabbage
    30μg in 1 cup
  144. Kohlrabi
    29.7μg in 1 cup
  145. Alfalfa Sprouts
    28.7μg in 1 cup
  146. Low Sodium Sweet Pickles
    28.5μg in 1 slice
  147. Beets (raw)
    27.2μg in 1 cup
  148. Oyster Mushrooms
    24.9μg in 1 cup sliced
  149. Dried Spirulina Seaweed
    23.9μg in 1 tablespoon
  150. Cooked Eggplant
    21.8μg in 1 cup (1 Inch cubes)
  151. Wakame
    21.6μg in 2 tbsp (1/8 cup)
  152. Tomatillos
    21.4μg in 1 medium
  153. Dill Pickles
    18.6μg in 1 spear, small
  154. Reduced Sodium Dill Pickles
    18.6μg in 1 spear, small
  155. Bamboo Shoots
    18.1μg in 1 cup (1/2 Inch slices)
  156. Jerusalem-artichokes Raw
    18μg in 1 cup slices
  157. Cassava
    16.5μg in 1 cup
  158. Arrowroot
    13.2μg in 1 cup, sliced
  159. Cooked Artichokes (globe Or French)
    11.8μg in 1 cup
  160. Eggplant
    11.5μg in 1 cup, cubes
  161. Sauerkraut
    11.4μg in 1 cup
  162. Cooked Soybean Sprouts
    11.3μg in 1 cup
  163. Bamboo Shoots (canned)
    10.5μg in 1 cup (1/8 Inch slices)
  164. Sun-dried Tomatoes
    10.5μg in 1 piece
  165. Baked Red Potatoes
    10.4μg in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  166. Baked Potatoes (with Skin)
    10.4μg in 1 potato medium
  167. Artichokes (globe Or French)
    10.2μg in 1 artichoke, medium
  168. Cooked Cauliflower
    8.7μg in 1 cup
  169. Irishmoss Seaweed
    7.1μg in 2 tbsp (1/8 cup)
  170. Kelp Seaweed
    7μg in 2 tbsp (1/8 cup)
  171. Yautia
    6.8μg in 1 cup, sliced
  172. Radicchio
    6.4μg in 1 cup, shredded
  173. Baked Russet Potatoes
    6μg in 100 grams
  174. Baked Potatoes
    6μg in 100 grams
  175. Hash Browns
    4.7μg in 1 cup
  176. Radishes
    4.6μg in 1 cup slices
  177. Boiled Potatoes
    2.7μg in 1 potato (2-1/2 Inch dia, sphere)
  178. Cooked Onions
    2.1μg in 1 cup
  179. French Fries
    2.1μg in 10 strip
  180. Citronella (lemon Grass)
    2μg in 1 cup
  181. Cooked Rutabagas (neeps, Swedes)
    1.7μg in 1 cup, cubes
  182. Onions
    1.6μg in 1 cup, chopped
  183. Sweet Onions
    1.5μg in 1 NLEA serving
  184. Rutabagas (neeps, Swedes)
    1.4μg in 1 cup, cubes
  185. Cooked Sweet White Corn
    0.9μg in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  186. Sweet White Corn
    0.7μg in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  187. Wasabi Root
    0.6μg in 1 teaspoon
  188. Shallots
    0.3μg in 1 tbsp chopped
  189. Garlic
    0.2μg in 1 clove

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