Nutrient Ranking Tool

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80 Vegetables Highest in Carotene, alpha

Ranked by a Common Serving Size
21600mcg Carotene, alpha = 100% RDA
  1. Canned Pumpkin
    (Pumpkin Canned Without Salt)
    11747.8mcg (54% RDA) in 1 cup
    Database: Standard Release (Common) View
  2. Cooked Pumpkin
    (Pumpkin Cooked Boiled Drained Without Salt)
    6651.8mcg (31% RDA) in 1 cup, mashed
    Database: Standard Release (Common) View
  3. Cooked Carrots
    (Carrots Cooked Boiled Drained Without Salt)
    5890.6mcg (27% RDA) in 1 cup slices
    Database: Standard Release (Common) View
  4. Baby Carrots
    (Carrots Baby Raw)
    3202mcg (15% RDA) in 1 nlea serving
    Database: Standard Release (Common) View
  5. Carrots
    (Carrots Raw)
    2503.4mcg (12% RDA) in 1 large (7-1/4 inch to 8-/1/2 inch long)
    Database: Standard Release (Common) View
  6. Cooked Butternut Squash
    (Squash Winter Butternut Cooked Baked Without Salt)
    2316.5mcg (11% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  7. Cooked Hubbard Squash
    (Squash Winter Hubbard Baked Without Salt)
    1814.3mcg (8% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  8. Cooked Winter Squash
    (Squash Winter All Varieties Cooked Baked Without Salt)
    1398.1mcg (6% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  9. Butternut Squash
    (Squash Winter Butternut Raw)
    1167.6mcg (5% RDA) in 1 cup, cubes
    Database: Standard Release (Common) View
  10. Sun-Dried Hot Chile Peppers
    (Peppers Hot Chile Sun-Dried)
    367.8mcg (2% RDA) in 1 cup
    Database: Standard Release (Common) View
  11. Fiddlehead Ferns
    (Fiddlehead Ferns Raw)
    261mcg (1% RDA) in 100 grams
    Database: Standard Release (Common) View
  12. Cooked Dandelion Greens
    (Dandelion Greens Cooked Boiled Drained Without Salt)
    256.2mcg (1% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  13. Dandelion Greens
    (Dandelion Greens Raw)
    199.7mcg (1% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  14. Bitter Melon
    (Balsam-Pear (Bitter Gourd) Pods Raw)
    172.1mcg (1% RDA) in 1 cup (1/2 inch pieces)
    Database: Standard Release (Common) View
  15. Tomatoes
    (Tomatoes Red Ripe Raw Year Round Average)
    150.5mcg (1% RDA) in 1 cup cherry tomatoes
    Database: Standard Release (Common) View
  16. Cooked Collards
    (Collards Cooked Boiled Drained Without Salt)
    129.2mcg (1% RDA) in 1 cup, chopped
    Database: Standard Release (Common) View
  17. Red Bell Peppers (Cooked)
    (Peppers Sweet Red Sauteed)
    101.8mcg in 1 cup chopped
    Database: Standard Release (Common) View
  18. Green Tomatoes
    (Tomatoes Green Raw)
    95.9mcg in 1 medium
    Database: Standard Release (Common) View
  19. Cooked Podded Peas
    (Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt)
    84.8mcg in 1 cup
    Database: Standard Release (Common) View
  20. Cooked Swiss Chard
    (Chard Swiss Cooked Boiled Drained Without Salt)
    78.8mcg in 1 cup, chopped
    Database: Standard Release (Common) View
  21. Cooked Green Beans (Previously Frozen)
    (Beans Snap Green Frozen Cooked Boiled Drained Without Salt)
    74.3mcg in 1 cup
    Database: Standard Release (Common) View
  22. Cooked Nopales
    (Nopales Cooked Without Salt)
    70mcg in 1 cup
    Database: Standard Release (Common) View
  23. Green Snap Beans (Raw)
    (Beans Snap Green Raw)
    69mcg in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) View
  24. Cooked Snow Peas
    (Peas Edible-Podded Boiled Drained Without Salt)
    67.2mcg in 1 cup
    Database: Standard Release (Common) View
  25. Cooked Napa Cabbage
    (Cabbage Napa Cooked)
    53.4mcg in 1 cup
    Database: Standard Release (Common) View
  26. Baked Sweet Potatoes
    (Sweet Potato Cooked Baked In Skin Flesh Without Salt)
    49mcg in 1 medium (2 inch dia, 5 inch long, raw)
    Database: Standard Release (Common) View
  27. Banana Peppers
    (Pepper Banana Raw)
    48.4mcg in 1 cup
    Database: Standard Release (Common) View
  28. Sauteed Green Bell Peppers
    (Peppers Sweet Green Sauteed)
    48.3mcg in 1 cup chopped
    Database: Standard Release (Common) View
  29. Nopales
    (Nopales Raw)
    41.3mcg in 1 cup, sliced
    Database: Standard Release (Common) View
  30. Cooked Green Peas (Salted)
    (Peas Green Cooked Boiled Drained With Salt)
    35.2mcg in 1 cup
    Database: Standard Release (Common) View
  31. Cooked Green Peas
    (Peas Green Cooked Boiled Drained Without Salt)
    35.2mcg in 1 cup
    Database: Standard Release (Common) View
  32. Cooked Green Bell Peppers
    (Peppers Sweet Green Cooked Boiled Drained Without Salt)
    35.1mcg in 1 cup, chopped or strips
    Database: Standard Release (Common) View
  33. Green Bell Peppers
    (Peppers Sweet Green Raw)
    31.3mcg in 1 cup, chopped
    Database: Standard Release (Common) View
  34. Sour Pickled Cucumber
    (Pickles Cucumber Sour)
    31mcg in 1 cup
    Database: Standard Release (Common) View
  35. Peas
    (Peas Green Raw)
    30.5mcg in 1 cup
    Database: Standard Release (Common) View
  36. Cabbage
    (Cabbage Raw)
    29.4mcg in 1 cup, chopped
    Database: Standard Release (Common) View
  37. Canned Pimentos
    (Pimento Canned)
    28.6mcg in 1 tbsp
    Database: Standard Release (Common) View
  38. Low Sodium Sour Pickles
    (Pickles Cucumber Sour Low Sodium)
    28.6mcg in 1 cup, chopped or diced
    Database: Standard Release (Common) View
  39. Sweet Pickled Cucumbers
    (Pickles Cucumber Sweet (Includes Bread And Butter Pickles))
    28.4mcg in 1 large gherkin (3 inch long)
    Database: Standard Release (Common) View
  40. Snow Peas
    (Peas Edible-Podded Raw)
    27.7mcg in 1 cup, whole
    Database: Standard Release (Common) View
  41. Okra
    (Okra Raw)
    27mcg in 1 cup
    Database: Standard Release (Common) View
  42. Boiled Red Bell Peppers
    (Peppers Sweet Red Cooked Boiled Drained Without Salt)
    24.3mcg in 1 cup, strips
    Database: Standard Release (Common) View
  43. Sweet Red Bell Peppers
    (Peppers Sweet Red Raw)
    23.8mcg in 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
    Database: Standard Release (Common) View
  44. Cooked Spaghetti Squash
    (Squash Winter Spaghetti Cooked Boiled Drained Or Baked Without Salt)
    23.3mcg in 1 cup
    Database: Standard Release (Common) View
  45. Yellow Sweet Corn
    (Corn Sweet Yellow Raw)
    23.2mcg in 1 cup
    Database: Standard Release (Common) View
  46. Broccoli
    (Broccoli Raw)
    22.8mcg in 1 cup chopped
    Database: Standard Release (Common) View
  47. Cooked Yellow Sweet Corn
    (Corn Sweet Yellow Cooked Boiled Drained Without Salt)
    20.5mcg in 1 ear small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
  48. Sweet Pickled Relish
    (Pickle Relish Sweet)
    19.4mcg in 1 tbsp
    Database: Standard Release (Common) View
  49. Canned Tomato Paste
    (Tomato Products Canned Paste Without Salt Added (Includes Foods For Usda's Food Distribution Program))
    19.1mcg in 1/4 cup
    Database: Standard Release (Common) View
  50. Serrano Peppers
    (Peppers Serrano Raw)
    18.9mcg in 1 cup, chopped
    Database: Standard Release (Common) View
  51. Swiss Chard
    (Chard Swiss Raw)
    16.2mcg in 1 cup
    Database: Standard Release (Common) View
  52. Spaghetti Squash
    (Squash Winter Spaghetti Raw)
    16.2mcg in 1 cup, cubes
    Database: Standard Release (Common) View
  53. Red Chili Peppers
    (Peppers Hot Chili Red Raw)
    16.2mcg in 1 pepper
    Database: Standard Release (Common) View
  54. Cooked Kale
    (Kale Cooked Boiled Drained Without Salt)
    13mcg in 1 cup, chopped
    Database: Standard Release (Common) View
  55. Cooked Mustard Greens
    (Mustard Greens Cooked Boiled Drained Without Salt)
    12.6mcg in 1 cup, chopped
    Database: Standard Release (Common) View
  56. Asparagus
    (Asparagus Raw)
    12.1mcg in 1 cup
    Database: Standard Release (Common) View
  57. Cucumber
    (Cucumber With Peel Raw)
    11.4mcg in 1 cup
    Database: Standard Release (Common) View
  58. Cooked Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Cooked Steamed)
    11.3mcg in 1 cup
    Database: Standard Release (Common) View
  59. Hot Green Chili Peppers
    (Peppers Hot Chili Green Raw)
    10.4mcg in 1 pepper
    Database: Standard Release (Common) View
  60. Jalapeno Peppers
    (Peppers Jalapeno Raw)
    9.4mcg in 1 pepper
    Database: Standard Release (Common) View
  61. Sweet Potatoes
    (Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program))
    9.3mcg in 1 cup, cubes
    Database: Standard Release (Common) View
  62. Sauerkraut
    (Sauerkraut Canned Solids And Liquids)
    7.1mcg in 1 cup
    Database: Standard Release (Common) View
  63. Low Sodium Sweet Pickles
    (Pickles Cucumber Sweet Low Sodium (Includes Bread And Butter Pickles))
    7.1mcg in 1 slice
    Database: Standard Release (Common) View
  64. Mung Bean Sprouts
    (Mung Beans Mature Seeds Sprouted Raw)
    6.2mcg in 1 cup
    Database: Standard Release (Common) View
  65. Cooked Beet Greens
    (Beet Greens Cooked Boiled Drained Without Salt)
    5.8mcg in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  66. Mustard Greens
    (Mustard Greens Raw)
    5.6mcg in 1 cup, chopped
    Database: Standard Release (Common) View
  67. Brussels Sprouts (Raw)
    (Brussels Sprouts Raw)
    5.3mcg in 1 cup
    Database: Standard Release (Common) View
  68. Collards
    (Collards Raw)
    5mcg in 1 cup, chopped
    Database: Standard Release (Common) View
  69. Dill Pickles
    (Pickles Cucumber Dill Or Kosher Dill)
    4.6mcg in 1 spear, small
    Database: Standard Release (Common) View
  70. Reduced Sodium Dill Pickles
    (Pickles Cucumber Dill Reduced Sodium)
    4.6mcg in 1 spear, small
    Database: Standard Release (Common) View
  71. Hungarian Peppers
    (Peppers Hungarian Raw)
    4.3mcg in 1 pepper
    Database: Standard Release (Common) View
  72. Tomatillos
    (Tomatillos Raw)
    3.4mcg in 1 medium
    Database: Standard Release (Common) View
  73. Iceberg Lettuce
    (Lettuce Iceberg (Includes Crisphead Types) Raw)
    2.9mcg in 1 cup shredded
    Database: Standard Release (Common) View
  74. Canned Mung Bean Sprouts
    (Beans Mung Mature Seeds Sprouted Canned Drained Solids)
    2.5mcg in 1 cup
    Database: Standard Release (Common) View
  75. Alfalfa Sprouts
    (Alfalfa Seeds Sprouted Raw)
    2mcg in 1 cup
    Database: Standard Release (Common) View
  76. Pak-Choi (Bok Choy) (Cooked)
    (Cabbage Chinese (Pak-Choi) Cooked Boiled Drained Without Salt)
    1.7mcg in 1 cup, shredded
    Database: Standard Release (Common) View
  77. Kimchi
    (Cabbage Kimchi)
    1.5mcg in 1 cup
    Database: Standard Release (Common) View
  78. Cilantro
    (Coriander (Cilantro) Leaves Raw)
    1.4mcg in 1/4 cup
    Database: Standard Release (Common) View
  79. Beet Greens (Raw)
    (Beet Greens Raw)
    1.1mcg in 1 cup
    Database: Standard Release (Common) View
  80. Bok Choy
    (Cabbage Chinese (Pak-Choi) Raw)
    0.7mcg in 1 cup, shredded
    Database: Standard Release (Common) View
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