Click the to add any food to this list.
Click the to add any food to this list.

Nutrient Ranking Tool

Select a nutrient to rank.

Choose a food group.

Sort by Highest or Lowest?
Choose a Serving Size
More Options
Sort 1700 common foods or all 8000+?
(8000+ = more food groupings)
Exclude Spices and Herbs?

Sort by Nutrient Ratios


195 Vegetables Highest in Beta Carotene

Ranked by a Common Serving Size
10800μg Beta Carotene = 100% RDA
  1. Boiled Sweet Potatoes
    30976.3μg (287% RDA) in 1 cup, mashed
    Add View
  2. Canned Pumpkin
    17003μg (157% RDA) in 1 cup
    Add View
  3. Mashed Sweet Potatoes
    13308.5μg (123% RDA) in 1 cup
    Add View
  4. Cooked Sweet Potatoes
    13120.3μg (121% RDA) in 1 medium (2 Inch dia, 5 Inch long, raw)
    Add View
  5. Cooked Carrots
    12997.9μg (120% RDA) in 1 cup slices
    Add View
  6. Cooked Spinach
    11318.4μg (105% RDA) in 1 cup
    Add View
  7. Sweet Potatoes
    11317μg (105% RDA) in 1 cup, cubes
    Add View
  8. Cooked Kale
    10624.9μg (98% RDA) in 1 cup, chopped
    Add View
  9. Cooked Mustard Greens
    10360μg (96% RDA) in 1 cup, chopped
    Add View
  10. Cooked Butternut Squash
    9368.5μg (87% RDA) in 1 cup, cubes
    Add View
  11. Cooked Collards
    8574.7μg (79% RDA) in 1 cup, chopped
    Add View
  12. Cooked Hubbard Squash
    7339μg (68% RDA) in 1 cup, cubes
    Add View
  13. Cooked Beet Greens
    6609.6μg (61% RDA) in 1 cup (1 Inch pieces)
    Add View
  14. Cooked Turnip Greens
    6588μg (61% RDA) in 1 cup, chopped
    Add View
  15. Cooked Swiss Chard
    6391μg (59% RDA) in 1 cup, chopped
    Add View
  16. Carrots
    5965.2μg (55% RDA) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
    Add View
  17. Butternut Squash
    5916.4μg (55% RDA) in 1 cup, cubes
    Add View
  18. Cooked Winter Squash
    5725.7μg (53% RDA) in 1 cup, cubes
    Add View
  19. Sun-dried Hot Chile Peppers
    5492.3μg (51% RDA) in 1 cup
    Add View
  20. Baby Carrots
    5432.4μg (50% RDA) in 1 NLEA serving
    Add View
  21. Cooked Pumpkin
    5135.2μg (48% RDA) in 1 cup, mashed
    Add View
  22. Pak-choi (Bok Choy) (Cooked)
    4333.3μg (40% RDA) in 1 cup, shredded
    Add View
  23. Cooked Dandelion Greens
    4137μg (38% RDA) in 1 cup, chopped
    Add View
  24. Turnip Greens
    3823.6μg (35% RDA) in 1 cup, chopped
    Add View
  25. Cooked Garden Cress
    3766.5μg (35% RDA) in 1 cup
    Add View
  26. Dandelion Greens
    3219.7μg (30% RDA) in 1 cup, chopped
    Add View
  27. Parsley
    3032.4μg (28% RDA) in 1 cup chopped
    Add View
  28. Jute Potherb (Molokhiya) (Cooked)
    2706.6μg (25% RDA) in 1 cup
    Add View
  29. Romaine Lettuce
    2456.2μg (23% RDA) in 1 cup shredded
    Add View
  30. Cooked Broccoli Raab
    2312μg (21% RDA) in 1 NLEA serving
    Add View
  31. Garden Cress
    2075μg (19% RDA) in 1 cup
    Add View
  32. Cooked Red Bell Peppers
    2058.8μg (19% RDA) in 1 cup, strips
    Add View
  33. Fiddlehead Ferns
    2040μg (19% RDA) in 100 grams
    Add View
  34. Sweet Red Bell Peppers
    1932.6μg (18% RDA) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
    Add View
  35. Bok Choy
    1876.7μg (17% RDA) in 1 cup, shredded
    Add View
  36. Cooked Escarole
    1699.5μg (16% RDA) in 1 cup
    Add View
  37. Spinach
    1687.8μg (16% RDA) in 1 cup
    Add View
  38. Red Bell Peppers (Cooked)
    1664.2μg (15% RDA) in 1 cup chopped
    Add View
  39. Green Leaf Lettuce
    1599.5μg (15% RDA) in 1 cup shredded
    Add View
  40. Cooked Chrysanthemum
    1543μg (14% RDA) in 1 cup (1 Inch pieces)
    Add View
  41. Broccoli (Cooked)
    1449.2μg (13% RDA) in 1 cup chopped
    Add View
  42. Beet Greens (Raw)
    1441.7μg (13% RDA) in 1 cup
    Add View
  43. Cooked Pumpkin Flowers
    1393.6μg (13% RDA) in 1 cup
    Add View
  44. Swiss Chard
    1312.9μg (12% RDA) in 1 cup
    Add View
  45. Red Leaf Lettuce
    1258.6μg (12% RDA) in 1 cup shredded
    Add View
  46. Cooked Podded Peas
    1216μg (11% RDA) in 1 cup
    Add View
  47. Cooked Crookneck Summer Squash
    1206μg (11% RDA) in 1 cup, sliced
    Add View
  48. Cooked Zucchini
    1206μg (11% RDA) in 1 cup, sliced
    Add View
  49. Cooked Acorn Squash
    1200.5μg (11% RDA) in 1 cup, mashed
    Add View
  50. Canned Asparagus
    1193.1μg (11% RDA) in 1 cup
    Add View
  51. Butterhead Lettuce
    1092.9μg (10% RDA) in 1 cup, shredded or chopped
    Add View
  52. Asparagus (Cooked)
    1087.2μg (10% RDA) in 1 cup
    Add View
  53. Collards
    1076.8μg (10% RDA) in 1 cup, chopped
    Add View
  54. Chinese Broccoli
    1032μg (10% RDA) in 100 grams
    Add View
  55. Mustard Greens
    1002.4μg (9% RDA) in 1 cup, chopped
    Add View
  56. Chicory Greens
    994.7μg (9% RDA) in 1 cup, chopped
    Add View
  57. Cooked Snow Peas
    955.2μg (9% RDA) in 1 cup
    Add View
  58. Hubbard Squash
    951.2μg (9% RDA) in 1 cup, cubes
    Add View
  59. Winter Squash
    951.2μg (9% RDA) in 1 cup, cubes
    Add View
  60. Kale
    948.3μg (9% RDA) in 1 cup 1 Inch pieces, loosely packed
    Add View
  61. Leeks
    890μg (8% RDA) in 1 cup
    Add View
  62. Cooked Chinese Broccoli
    865μg (8% RDA) in 1 cup
    Add View
  63. Laver Seaweed
    811.5μg (8% RDA) in 10 sheets
    Add View
  64. Canned Tomato Puree
    765μg (7% RDA) in 1 cup
    Add View
  65. Cooked Green Peas
    752μg (7% RDA) in 1 cup
    Add View
  66. Cooked Green Peas (Salted)
    752μg (7% RDA) in 1 cup
    Add View
  67. Brussels Sprouts (Cooked)
    725.4μg (7% RDA) in 1 cup
    Add View
  68. Cooked Tomatoes
    703.2μg (7% RDA) in 1 cup
    Add View
  69. Pumpkin Leaves (Cooked)
    681.6μg (6% RDA) in 1 cup
    Add View
  70. Tomatoes
    669μg (6% RDA) in 1 cup cherry tomatoes
    Add View
  71. Peas
    651.1μg (6% RDA) in 1 cup
    Add View
  72. Watercress
    650.8μg (6% RDA) in 1 cup, chopped
    Add View
  73. Endive
    650μg (6% RDA) in 1 cup
    Add View
  74. Broccoli Raab (Rapini)
    629.2μg (6% RDA) in 1 cup chopped
    Add View
  75. Cooked Leeks
    603.9μg (6% RDA) in 1 leek
    Add View
  76. Asparagus
    601.7μg (6% RDA) in 1 cup
    Add View
  77. Red Cabbage
    596.3μg (6% RDA) in 1 cup, chopped
    Add View
  78. Canned Tomato Paste
    594.7μg (6% RDA) in 1/4 cup
    Add View
  79. Serrano Peppers
    560.7μg (5% RDA) in 1 cup, chopped
    Add View
  80. Fennel
    502.9μg (5% RDA) in 1 cup, sliced
    Add View
  81. Cooked Green Snap Beans
    475μg (4% RDA) in 1 cup
    Add View
  82. Cooked Celery
    469.5μg (4% RDA) in 1 cup, diced
    Add View
  83. Green Tomatoes
    425.6μg (4% RDA) in 1 medium
    Add View
  84. Savoy Cabbage
    420μg (4% RDA) in 1 cup, shredded
    Add View
  85. Okra
    416μg (4% RDA) in 1 cup
    Add View
  86. Snow Peas
    396.9μg (4% RDA) in 1 cup, whole
    Add View
  87. Brussels Sprouts (Raw)
    396μg (4% RDA) in 1 cup
    Add View
  88. Green Snap Beans (Raw)
    379μg (4% RDA) in 1 cup 1/2 Inch pieces
    Add View
  89. Cooked Nopales
    360.6μg (3% RDA) in 1 cup
    Add View
  90. Cooked Green Bell Peppers
    356.4μg (3% RDA) in 1 cup, chopped or strips
    Add View
  91. Chrysanthemum
    345μg (3% RDA) in 1 cup (1 Inch pieces)
    Add View
  92. Broccoli
    328.5μg (3% RDA) in 1 cup chopped
    Add View
  93. Green Bell Peppers
    309.9μg (3% RDA) in 1 cup, chopped
    Add View
  94. Cooked Lima Beans
    309.4μg (3% RDA) in 1 cup
    Add View
  95. Acorn Squash
    308μg (3% RDA) in 1 cup, cubes
    Add View
  96. Cooked Green Beans (Previously Frozen)
    302.4μg (3% RDA) in 1 cup
    Add View
  97. Hot Green Chili Peppers
    302μg (3% RDA) in 1 pepper
    Add View
  98. Arugula
    284.8μg (3% RDA) in 1 cup
    Add View
  99. Cooked Okra
    272μg (3% RDA) in 1 cup slices
    Add View
  100. Red Chili Peppers
    240.3μg (2% RDA) in 1 pepper
    Add View
  101. Cooked Summer Squash
    228.6μg (2% RDA) in 1 cup, sliced
    Add View
  102. Banana Peppers
    228.2μg (2% RDA) in 1 cup
    Add View
  103. Canned Lima Beans
    223.2μg (2% RDA) in 1 cup
    Add View
  104. Sweet Yellow Peppers
    223.2μg (2% RDA) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
    Add View
  105. Iceberg Lettuce
    215.3μg (2% RDA) in 1 cup shredded
    Add View
  106. Nopales
    215μg (2% RDA) in 1 cup, sliced
    Add View
  107. Canned Pimentos
    176.9μg (2% RDA) in 1 tbsp
    Add View
  108. Bitter Melon
    176.7μg (2% RDA) in 1 cup (1/2 Inch pieces)
    Add View
  109. Celery
    172.8μg (2% RDA) in 1 stalk, large (11 Inch-12 Inch long)
    Add View
  110. Scallop Squash
    169μg (2% RDA) in 1 cup slices
    Add View
  111. Cooked Okra (Previously Frozen)
    168.4μg (2% RDA) in 1/2 cup slices
    Add View
  112. Cilantro
    157.2μg (1% RDA) in 1/4 cup
    Add View
  113. Sauteed Green Bell Peppers
    155.3μg (1% RDA) in 1 cup chopped
    Add View
  114. Zucchini
    148.8μg (1% RDA) in 1 cup, chopped
    Add View
  115. Cooked Napa Cabbage
    145μg (1% RDA) in 1 cup
    Add View
  116. Summer Squash
    135.6μg (1% RDA) in 1 cup, sliced
    Add View
  117. Sour Pickled Cucumber
    125.6μg (1% RDA) in 1 cup
    Add View
  118. Hungarian Peppers
    125.6μg (1% RDA) in 1 pepper
    Add View
  119. Cooked Scallop Squash
    122.4μg (1% RDA) in 1 cup, mashed
    Add View
  120. Low Sodium Sour Pickles
    115.8μg (1% RDA) in 1 cup, chopped or diced
    Add View
  121. Crookneck Summer Squash
    114.3μg (1% RDA) in 1 cup sliced
    Add View
  122. Sweet Pickled Cucumbers
    113.8μg (1% RDA) in 1 large Gherkin (3 Inch long)
    Add View
  123. Cooked Yam
    99.3μg (1% RDA) in 1 cup, cubes
    Add View
  124. Cooked Spaghetti Squash
    91.5μg (1% RDA) in 1 cup
    Add View
  125. Spring Onions
    89.7μg (1% RDA) in 1 medium (4-1/8 Inch long)
    Add View
  126. Bitter Melon (Cooked)
    84.3μg (1% RDA) in 1 cup (1/2 Inch pieces)
    Add View
  127. Kimchi
    82.5μg (1% RDA) in 1 cup
    Add View
  128. Jalapeno Peppers
    78.5μg (1% RDA) in 1 pepper
    Add View
  129. Chives
    78.4μg (1% RDA) in 1 tbsp chopped
    Add View
  130. Sweet Pickled Relish
    77.9μg (1% RDA) in 1 tbsp
    Add View
  131. Cooked Green Cauliflower
    77.4μg (1% RDA) in 1/5 head
    Add View
  132. Cooked Cabbage
    72μg (1% RDA) in 1 cup
    Add View
  133. Yellow Sweet Corn
    68.2μg (1% RDA) in 1 cup
    Add View
  134. Pickled Beets
    65.8μg (1% RDA) in 1 cup slices
    Add View
  135. Spaghetti Squash
    64.6μg (1% RDA) in 1 cup, cubes
    Add View
  136. Cooked Yellow Snap Beans
    61.3μg (1% RDA) in 1 cup
    Add View
  137. Green Cauliflower
    59.5μg (1% RDA) in 1 cup
    Add View
  138. Cooked Yellow Sweet Corn
    58.7μg (1% RDA) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
    Add View
  139. Ketchup
    53.7μg in 1 tbsp
    Add View
  140. Low Sodium Ketchup
    53.7μg in 1 tbsp
    Add View
  141. Cooked Taro
    51.5μg in 1 cup, sliced
    Add View
  142. Cucumber
    46.8μg in 1 cup
    Add View
  143. Cabbage
    37.4μg in 1 cup, chopped
    Add View
  144. Taro
    36.4μg in 1 cup, sliced
    Add View
  145. Cooked Beets
    35.7μg in 1 cup
    Add View
  146. Cooked Kohlrabi
    34.7μg in 1 cup slices
    Add View
  147. Spirulina
    33μg in 100 grams
    Add View
  148. Cooked Red Cabbage
    30μg in 1 cup
    Add View
  149. Kohlrabi
    29.7μg in 1 cup
    Add View
  150. Alfalfa Sprouts
    28.7μg in 1 cup
    Add View
  151. Low Sodium Sweet Pickles
    28.5μg in 1 slice
    Add View
  152. Beets (Raw)
    27.2μg in 1 cup
    Add View
  153. Oyster Mushrooms
    24.9μg in 1 cup sliced
    Add View
  154. Dried Spirulina Seaweed
    23.9μg in 1 tablespoon
    Add View
  155. Cooked Eggplant
    21.8μg in 1 cup (1 Inch cubes)
    Add View
  156. Wakame
    21.6μg in 2 tbsp (1/8 cup)
    Add View
  157. Tomatillos
    21.4μg in 1 medium
    Add View
  158. Dill Pickles
    18.6μg in 1 spear, small
    Add View
  159. Reduced Sodium Dill Pickles
    18.6μg in 1 spear, small
    Add View
  160. Bamboo Shoots
    18.1μg in 1 cup (1/2 Inch slices)
    Add View
  161. Cassava
    16.5μg in 1 cup
    Add View
  162. Arrowroot
    13.2μg in 1 cup, sliced
    Add View
  163. Cooked Artichokes (Globe Or French)
    11.8μg in 1 cup
    Add View
  164. Eggplant
    11.5μg in 1 cup, cubes
    Add View
  165. Sauerkraut
    11.4μg in 1 cup
    Add View
  166. Cooked Soybean Sprouts
    11.3μg in 1 cup
    Add View
  167. Bamboo Shoots (Canned)
    10.5μg in 1 cup (1/8 Inch slices)
    Add View
  168. Sun-dried Tomatoes
    10.5μg in 1 piece
    Add View
  169. Baked Red Potatoes
    10.4μg in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
    Add View
  170. Baked Potatoes (With Skin)
    10.4μg in 1 potato medium
    Add View
  171. Artichokes (Globe Or French)
    10.2μg in 1 artichoke, medium
    Add View
  172. Cooked Cauliflower
    8.7μg in 1 cup
    Add View
  173. Irishmoss Seaweed
    7.1μg in 2 tbsp (1/8 cup)
    Add View
  174. Kelp Seaweed
    7μg in 2 tbsp (1/8 cup)
    Add View
  175. Yautia
    6.8μg in 1 cup, sliced
    Add View
  176. Radicchio
    6.4μg in 1 cup, shredded
    Add View
  177. Mung Bean Sprouts
    6.2μg in 1 cup
    Add View
  178. Baked Russet Potatoes
    6μg in 100 grams
    Add View
  179. Baked Potatoes
    6μg in 100 grams
    Add View
  180. Hash Browns
    4.7μg in 1 cup
    Add View
  181. Radishes
    4.6μg in 1 cup slices
    Add View
  182. Boiled Potatoes
    2.7μg in 1 potato (2-1/2 Inch dia, sphere)
    Add View
  183. Canned Mung Bean Sprouts
    2.5μg in 1 cup
    Add View
  184. Cooked Onions
    2.1μg in 1 cup
    Add View
  185. French Fries
    2.1μg in 10 strip
    Add View
  186. Citronella (Lemon Grass)
    2μg in 1 cup
    Add View
  187. Cooked Rutabagas (Neeps, Swedes)
    1.7μg in 1 cup, cubes
    Add View
  188. Onions
    1.6μg in 1 cup, chopped
    Add View
  189. Sweet Onions
    1.5μg in 1 NLEA serving
    Add View
  190. Rutabagas (Neeps, Swedes)
    1.4μg in 1 cup, cubes
    Add View
  191. Cooked Sweet White Corn
    0.9μg in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
    Add View
  192. Sweet White Corn
    0.7μg in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
    Add View
  193. Wasabi Root
    0.6μg in 1 teaspoon
    Add View
  194. Shallots
    0.3μg in 1 tbsp chopped
    Add View
  195. Garlic
    0.2μg in 1 clove
    Add View
Was this webpage helpful?