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194 Vegetables Highest in Beta Carotene

Ranked by a serving size.

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10800μg Beta Carotene = 100% RDA
  1. Boiled Sweet Potatoes
    30976.3μg (287% RDA) in 1 cup, mashed
  2. Canned Pumpkin
    17003μg (157% RDA) in 1 cup
  3. Mashed Sweet Potatoes
    13308.5μg (123% RDA) in 1 cup
  4. Cooked Sweet Potatoes
    13120.3μg (121% RDA) in 1 medium (2 Inch dia, 5 Inch long, raw)
  5. Cooked Carrots
    12997.9μg (120% RDA) in 1 cup slices
  6. Cooked Spinach
    11318.4μg (105% RDA) in 1 cup
  7. Sweet Potatoes
    11317μg (105% RDA) in 1 cup, cubes
  8. Cooked Kale
    10624.9μg (98% RDA) in 1 cup, chopped
  9. Cooked Mustard Greens
    10360μg (96% RDA) in 1 cup, chopped
  10. Cooked Butternut Squash
    9368.5μg (87% RDA) in 1 cup, cubes
  11. Cooked Collards
    8574.7μg (79% RDA) in 1 cup, chopped
  12. Cooked Hubbard Squash
    7339μg (68% RDA) in 1 cup, cubes
  13. Cooked Beet Greens
    6609.6μg (61% RDA) in 1 cup (1 Inch pieces)
  14. Cooked Turnip Greens
    6588μg (61% RDA) in 1 cup, chopped
  15. Cooked Swiss Chard
    6391μg (59% RDA) in 1 cup, chopped
  16. Carrots
    5965.2μg (55% RDA) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  17. Butternut Squash
    5916.4μg (55% RDA) in 1 cup, cubes
  18. Cooked Winter Squash
    5725.7μg (53% RDA) in 1 cup, cubes
  19. Sun-dried Hot Chile Peppers
    5492.3μg (51% RDA) in 1 cup
  20. Baby Carrots
    5432.4μg (50% RDA) in 1 NLEA serving
  21. Cooked Pumpkin
    5135.2μg (48% RDA) in 1 cup, mashed
  22. Pak-choi (Bok Choy) (Cooked)
    4333.3μg (40% RDA) in 1 cup, shredded
  23. Cooked Dandelion Greens
    4137μg (38% RDA) in 1 cup, chopped
  24. Turnip Greens
    3823.6μg (35% RDA) in 1 cup, chopped
  25. Cooked Garden Cress
    3766.5μg (35% RDA) in 1 cup
  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. Garden Cress
    2075μg (19% RDA) in 1 cup
  32. Cooked Red Bell Peppers
    2058.8μg (19% RDA) in 1 cup, strips
  33. Fiddlehead Ferns
    2040μg (19% RDA) in 100 grams
  34. Sweet Red Bell Peppers
    1932.6μg (18% RDA) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  35. Bok Choy
    1876.7μg (17% RDA) in 1 cup, shredded
  36. Cooked Escarole
    1699.5μg (16% RDA) in 1 cup
  37. Spinach
    1687.8μg (16% RDA) in 1 cup
  38. Green Leaf Lettuce
    1599.5μg (15% RDA) in 1 cup shredded
  39. Cooked Chrysanthemum
    1543μg (14% RDA) in 1 cup (1 Inch pieces)
  40. Broccoli (Cooked)
    1449.2μg (13% RDA) in 1 cup chopped
  41. Beet Greens (Raw)
    1441.7μg (13% RDA) in 1 cup
  42. Cooked Pumpkin Flowers
    1393.6μg (13% RDA) in 1 cup
  43. Swiss Chard
    1312.9μg (12% RDA) in 1 cup
  44. Red Leaf Lettuce
    1258.6μg (12% RDA) in 1 cup shredded
  45. Cooked Podded Peas
    1216μg (11% RDA) in 1 cup
  46. Cooked Cookneck Summer Squash
    1206μg (11% RDA) in 1 cup, sliced
  47. Cooked Zucchini
    1206μg (11% RDA) in 1 cup, sliced
  48. Cooked Acorn Squash
    1200.5μg (11% RDA) in 1 cup, mashed
  49. Canned Asparagus
    1193.1μg (11% RDA) in 1 cup
  50. Butterhead Lettuce
    1092.9μg (10% RDA) in 1 cup, shredded or chopped
  51. Asparagus (Cooked)
    1087.2μg (10% RDA) in 1 cup
  52. Collards
    1076.8μg (10% RDA) in 1 cup, chopped
  53. Chinese Broccoli
    1032μg (10% RDA) in 100 grams
  54. Mustard Greens
    1002.4μg (9% RDA) in 1 cup, chopped
  55. Chicory Greens
    994.7μg (9% RDA) in 1 cup, chopped
  56. Cooked Snow Peas
    955.2μg (9% RDA) in 1 cup
  57. Hubbard Squash
    951.2μg (9% RDA) in 1 cup, cubes
  58. Winter Squash
    951.2μg (9% RDA) in 1 cup, cubes
  59. Kale
    948.3μg (9% RDA) in 1 cup 1 Inch pieces, loosely packed
  60. Leeks
    890μg (8% RDA) in 1 cup
  61. Cooked Chinese Broccoli
    865μg (8% RDA) in 1 cup
  62. Laver Seaweed
    811.5μg (8% RDA) in 10 sheets
  63. Canned Tomato Puree
    765μg (7% RDA) in 1 cup
  64. Cooked Green Peas
    752μg (7% RDA) in 1 cup
  65. Green Peas (Cooked)
    752μg (7% RDA) in 1 cup
  66. Brussels Sprouts (Cooked)
    725.4μg (7% RDA) in 1 cup
  67. Cooked Tomatoes
    703.2μg (7% RDA) in 1 cup
  68. Pumpkin Leaves (Cooked)
    681.6μg (6% RDA) in 1 cup
  69. Tomatoes
    669μg (6% RDA) in 1 cup cherry tomatoes
  70. Peas
    651.1μg (6% RDA) in 1 cup
  71. Watercress
    650.8μg (6% RDA) in 1 cup, chopped
  72. Endive
    650μg (6% RDA) in 1 cup
  73. Broccoli Raab (Rapini)
    629.2μg (6% RDA) in 1 cup chopped
  74. Cooked Leeks
    603.9μg (6% RDA) in 1 leek
  75. Asparagus
    601.7μg (6% RDA) in 1 cup
  76. Red Cabbage
    596.3μg (6% RDA) in 1 cup, chopped
  77. Canned Tomato Paste
    594.7μg (6% RDA) in 1/4 cup
  78. Serrano Peppers
    560.7μg (5% RDA) in 1 cup, chopped
  79. Fennel
    502.9μg (5% RDA) in 1 cup, sliced
  80. Cooked Green Snap Beans
    475μg (4% RDA) in 1 cup
  81. Cooked Celery
    469.5μg (4% RDA) in 1 cup, diced
  82. Green Tomatoes
    425.6μg (4% RDA) in 1 medium
  83. Savoy Cabbage
    420μg (4% RDA) in 1 cup, shredded
  84. Okra
    416μg (4% RDA) in 1 cup
  85. Snow Peas
    396.9μg (4% RDA) in 1 cup, whole
  86. Brussels Sprouts (Raw)
    396μg (4% RDA) in 1 cup
  87. Green Snap Beans (Raw)
    379μg (4% RDA) in 1 cup 1/2 Inch pieces
  88. Cooked Nopales
    360.6μg (3% RDA) in 1 cup
  89. Cooked Green Bell Peppers
    356.4μg (3% RDA) in 1 cup, chopped or strips
  90. Chrysanthemum
    345μg (3% RDA) in 1 cup (1 Inch pieces)
  91. Broccoli
    328.5μg (3% RDA) in 1 cup chopped
  92. Green Bell Peppers
    309.9μg (3% RDA) in 1 cup, chopped
  93. Cooked Lima Beans
    309.4μg (3% RDA) in 1 cup
  94. Acorn Squash
    308μg (3% RDA) in 1 cup, cubes
  95. Cooked Green Beans (Previously Frozen)
    302.4μg (3% RDA) in 1 cup
  96. Hot Green Chili Peppers
    302μg (3% RDA) in 1 pepper
  97. Arugula
    284.8μg (3% RDA) in 1 cup
  98. Cooked Okra
    272μg (3% RDA) in 1 cup slices
  99. Red Chili Peppers
    240.3μg (2% RDA) in 1 pepper
  100. Cooked Summer Squash
    228.6μg (2% RDA) in 1 cup, sliced
  101. Banana Peppers
    228.2μg (2% RDA) in 1 cup
  102. Canned Lima Beans
    223.2μg (2% RDA) in 1 cup
  103. Sweet Yellow Peppers
    223.2μg (2% RDA) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  104. Iceberg Lettuce
    215.3μg (2% RDA) in 1 cup shredded
  105. Nopales
    215μg (2% RDA) in 1 cup, sliced
  106. Canned Pimentos
    176.9μg (2% RDA) in 1 tbsp
  107. Bitter Melon
    176.7μg (2% RDA) in 1 cup (1/2 Inch pieces)
  108. Celery
    172.8μg (2% RDA) in 1 stalk, large (11 Inch-12 Inch long)
  109. Scallop Squash
    169μg (2% RDA) in 1 cup slices
  110. Cooked Okra (Previously Frozen)
    168.4μg (2% RDA) in 1/2 cup slices
  111. Cilantro
    157.2μg (1% RDA) in 1/4 cup
  112. Sauteed Green Bell Peppers
    155.3μg (1% RDA) in 1 cup chopped
  113. Zucchini
    148.8μg (1% RDA) in 1 cup, chopped
  114. Cooked Napa Cabbage
    145μg (1% RDA) in 1 cup
  115. Summer Squash
    135.6μg (1% RDA) in 1 cup, sliced
  116. Sour Pickled Cucumber
    125.6μg (1% RDA) in 1 cup
  117. Hungarian Peppers
    125.6μg (1% RDA) in 1 pepper
  118. Cooked Scallop Squash
    122.4μg (1% RDA) in 1 cup, mashed
  119. Low Sodium Sour Pickles
    115.8μg (1% RDA) in 1 cup, chopped or diced
  120. Crookneck Summer Squash
    114.3μg (1% RDA) in 1 cup sliced
  121. Sweet Pickled Cucumbers
    113.8μg (1% RDA) in 1 large Gherkin (3 Inch long)
  122. Cooked Yam
    99.3μg (1% RDA) in 1 cup, cubes
  123. Cooked Spaghetti Squash
    91.5μg (1% RDA) in 1 cup
  124. Sping Onions
    89.7μg (1% RDA) in 1 medium (4-1/8 Inch long)
  125. Bitter Melon (Cooked)
    84.3μg (1% RDA) in 1 cup (1/2 Inch pieces)
  126. Kimchi
    82.5μg (1% RDA) in 1 cup
  127. Jalapeno Peppers
    78.5μg (1% RDA) in 1 pepper
  128. Chives
    78.4μg (1% RDA) in 1 tbsp chopped
  129. Sweet Pickled Relish
    77.9μg (1% RDA) in 1 tbsp
  130. Cooked Green Cauliflower
    77.4μg (1% RDA) in 1/5 head
  131. Cooked Cabbage
    72μg (1% RDA) in 1 cup
  132. Yellow Corn Sweet
    68.2μg (1% RDA) in 1 cup
  133. Pickled Beets
    65.8μg (1% RDA) in 1 cup slices
  134. Spaghetti Squash
    64.6μg (1% RDA) in 1 cup, cubes
  135. Cooked Yellow Snap Beans
    61.3μg (1% RDA) in 1 cup
  136. Green Cauliflower
    59.5μg (1% RDA) in 1 cup
  137. Cooked Yellow Sweet Corn
    58.7μg (1% RDA) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  138. Ketchup
    53.7μg in 1 tbsp
  139. Low Sodium Ketchup
    53.7μg in 1 tbsp
  140. Cooked Taro
    51.5μg in 1 cup, sliced
  141. Cucumber
    46.8μg in 1 cup
  142. Cabbage
    37.4μg in 1 cup, chopped
  143. Taro
    36.4μg in 1 cup, sliced
  144. Cooked Beets
    35.7μg in 1 cup
  145. Cooked Kohlrabi
    34.7μg in 1 cup slices
  146. Spirulina
    33μg in 100 grams
  147. Cooked Red Cabbage
    30μg in 1 cup
  148. Kohlrabi
    29.7μg in 1 cup
  149. Alfalfa Sprouts
    28.7μg in 1 cup
  150. Low Sodium Sweet Pickles
    28.5μg in 1 slice
  151. Beets (Raw)
    27.2μg in 1 cup
  152. Oyster Mushrooms
    24.9μg in 1 cup sliced
  153. Dried Spirulina Seaweed
    23.9μg in 1 tablespoon
  154. Cooked Eggplant
    21.8μg in 1 cup (1 Inch cubes)
  155. Wakame
    21.6μg in 2 tbsp (1/8 cup)
  156. Tomatillos
    21.4μg in 1 medium
  157. Dill Pickles
    18.6μg in 1 spear, small
  158. Reduced Sodium Dill Pickles
    18.6μg in 1 spear, small
  159. Bamboo Shoots
    18.1μg in 1 cup (1/2 Inch slices)
  160. Cassava
    16.5μg in 1 cup
  161. Arrowroot
    13.2μg in 1 cup, sliced
  162. Cooked Artichokes (Globe Or French)
    11.8μg in 1 cup
  163. Eggplant
    11.5μg in 1 cup, cubes
  164. Sauerkraut
    11.4μg in 1 cup
  165. Cooked Soybean Sprouts
    11.3μg in 1 cup
  166. Bamboo Shoots (Canned)
    10.5μg in 1 cup (1/8 Inch slices)
  167. Sun-dried Tomatoes
    10.5μg in 1 piece
  168. Baked Red Potatoes
    10.4μg in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  169. Baked Potatoes (With Skin)
    10.4μg in 1 potato medium
  170. Artichokes (Globe Or French)
    10.2μg in 1 artichoke, medium
  171. Cooked Cauliflower
    8.7μg in 1 cup
  172. Irishmoss Seaweed
    7.1μg in 2 tbsp (1/8 cup)
  173. Kelp Seaweed
    7μg in 2 tbsp (1/8 cup)
  174. Yautia
    6.8μg in 1 cup, sliced
  175. Radicchio
    6.4μg in 1 cup, shredded
  176. Mung Bean Sprouts
    6.2μg in 1 cup
  177. Baked Russet Potatoes
    6μg in 100 grams
  178. Baked Potatoes
    6μg in 100 grams
  179. Hash Browns
    4.7μg in 1 cup
  180. Radishes
    4.6μg in 1 cup slices
  181. Boiled Potatoes
    2.7μg in 1 potato (2-1/2 Inch dia, sphere)
  182. Canned Mung Bean Sprouts
    2.5μg in 1 cup
  183. Cooked Onions
    2.1μg in 1 cup
  184. French Fries
    2.1μg in 10 strip
  185. Citronella (Lemon Grass)
    2μg in 1 cup
  186. Cooked Rutabagas (Neeps, Swedes)
    1.7μg in 1 cup, cubes
  187. Onions
    1.6μg in 1 cup, chopped
  188. Sweet Onions
    1.5μg in 1 NLEA serving
  189. Rutabagas (Neeps, Swedes)
    1.4μg in 1 cup, cubes
  190. Cooked Sweet White Corn
    0.9μg in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  191. Sweet White Corn
    0.7μg in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  192. Wasabi Root
    0.6μg in 1 teaspoon
  193. Shallots
    0.3μg in 1 tbsp chopped
  194. Garlic
    0.2μg in 1 clove

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