Foods high in beta-carotene (per serving)
100 whole foods ranked by beta-carotene per common serving, from USDA FoodData Central. Sweet potato, cooked leads with 30,976 µg per 1 cup, mashed, followed by Carrots, frozen (11,971 µg) and Spinach, cooked (11,318 µg).
Beta-carotene is the orange plant pigment the body converts to vitamin A, and an antioxidant in its own right. There is no Daily Value. Sweet potatoes, carrots, pumpkin, leafy greens and cantaloupe are the richest sources.
Top 10 at a glance
Top 10 foods highest in beta-carotene
- Sweet potato, cooked (boiled, without skin)1 cup, mashed (328 g) · 249 kcal30,976 µg
- Carrots, frozen (cooked, boiled, drained, without salt)1 cup, sliced (146 g) · 54 kcal11,971 µg
- Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal11,318 µg
- Mustard greens, cooked (boiled, drained, without salt)1 cup, chopped (140 g) · 36 kcal10,360 µg
- Collards, cooked (boiled, drained, without salt)1 cup, chopped (190 g) · 63 kcal8,575 µg
- Beet greens, cooked (boiled, drained, without salt)1 cup (1" pieces) (144 g) · 39 kcal6,610 µg
- Turnip greens, cooked (boiled, drained, without salt)1 cup, chopped (144 g) · 29 kcal6,588 µg
- Chard, swiss (cooked, boiled, drained, without salt)1 cup, chopped (175 g) · 35 kcal6,391 µg
- Squash, winter (butternut, raw)1 cup, cubes (140 g) · 63 kcal5,916 µg
- Pumpkin, cooked (boiled, drained, without salt)1 cup, mashed (245 g) · 49 kcal5,135 µg
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). The FDA has not set a Daily Value for beta-carotene.
| # | Food | Group | Serving | Beta-carotene (µg) | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Sweet potato, cooked (boiled, without skin) | Vegetables | 1 cup, mashed (328 g) | 30,976 | 9,444 | 249 |
| 2 | Carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced (146 g) | 11,971 | 8,199 | 54 |
| 3 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 11,318 | 6,288 | 41 |
| 4 | Mustard greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (140 g) | 10,360 | 7,400 | 36 |
| 5 | Collards, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (190 g) | 8,575 | 4,513 | 63 |
| 6 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (144 g) | 6,610 | 4,590 | 39 |
| 7 | Turnip greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (144 g) | 6,588 | 4,575 | 29 |
| 8 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped (175 g) | 6,391 | 3,652 | 35 |
| 9 | Squash, winter (butternut, raw) | Vegetables | 1 cup, cubes (140 g) | 5,916 | 4,226 | 63 |
| 10 | Pumpkin, cooked (boiled, drained, without salt) | Vegetables | 1 cup, mashed (245 g) | 5,135 | 2,096 | 49 |
| 11 | Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (170 g) | 4,333 | 2,549 | 20 |
| 12 | Dandelion greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (105 g) | 4,137 | 3,940 | 35 |
| 13 | Peas and carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 0.5 cup (80 g) | 3,780 | 4,725 | 38 |
| 14 | Cress, garden (cooked, boiled, drained, without salt) | Vegetables | 1 cup (135 g) | 3,766 | 2,790 | 31 |
| 15 | Parsley, fresh | Vegetables | 1 cup chopped (60 g) | 3,032 | 5,054 | 22 |
| 16 | Lettuce, cos or romaine (raw) | Vegetables | 1 cup shredded (47 g) | 2,458 | 5,230 | 8 |
| 17 | Peppers, sweet (red, raw) | Vegetables | 1 cup, chopped (149 g) | 2,420 | 1,624 | 39 |
| 18 | Broccoli raab, cooked | Vegetables | 1 NLEA serving (85 g) | 2,312 | 2,720 | 21 |
| 19 | Mangos, raw | Fruits | 1 fruit without refuse (336 g) | 2,150 | 640 | 202 |
| 20 | Kale, cooked (boiled, drained, without salt) | Vegetables | 1 cup (118 g) | 2,043 | 1,731 | 42 |
| 21 | Spinach souffle | Vegetables | 1 cup (136 g) | 2,030 | 1,493 | 234 |
| 22 | Melons, cantaloupe (raw) | Fruits | 1 wedge, medium (1/8 of medium melon) (69 g) | 1,918 | 2,780 | 23 |
| 23 | Vegetables, mixed (frozen, cooked, boiled, drained, without salt) | Vegetables | 0.5 cup (91 g) | 1,895 | 2,082 | 59 |
| 24 | Onions, young green (tops only) | Vegetables | 1 cup chopped (71 g) | 1,704 | 2,400 | 19 |
| 25 | Escarole, cooked (boiled, drained, no salt added) | Vegetables | 1 cup (150 g) | 1,700 | 1,133 | 22 |
| 26 | Apricots, raw | Fruits | 1 cup, halves (155 g) | 1,696 | 1,094 | 74 |
| 27 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 1,672 | 929 | 63 |
| 28 | Peas, green (frozen, unprepared) | Vegetables | 1 cup (134 g) | 1,642 | 1,225 | 103 |
| 29 | Lettuce, green leaf (raw) | Vegetables | 1 cup shredded (36 g) | 1,599 | 4,443 | 5 |
| 30 | Pumpkin flowers, cooked (boiled, drained, without salt) | Vegetables | 1 cup (134 g) | 1,394 | 1,040 | 20 |
| 31 | Lettuce, red leaf (raw) | Vegetables | 1 cup shredded (28 g) | 1,259 | 4,495 | 4 |
| 32 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 1,216 | 760 | 83 |
| 33 | Squash, summer (zucchini, includes skin, cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced (180 g) | 1,206 | 670 | 27 |
| 34 | Cherries, sour (red, raw) | Fruits | 1 cup, without pits (155 g) | 1,194 | 770 | 78 |
| 35 | Peas and onions, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 1,127 | 626 | 81 |
| 36 | Lettuce, butterhead (raw) | Vegetables | 1 cup, shredded or chopped (55 g) | 1,093 | 1,987 | 7 |
| 37 | Leeks, (bulb and lower leaf-portion) (raw) | Vegetables | 1 cup (89 g) | 890 | 1,000 | 54 |
| 38 | Asparagus, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 869 | 483 | 32 |
| 39 | Watermelon, raw | Fruits | 1 wedge (approx 1/16 of melon) (286 g) | 867 | 303 | 86 |
| 40 | Broccoli, chinese (cooked) | Vegetables | 1 cup (88 g) | 865 | 983 | 19 |
| 41 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (155 g) | 860 | 555 | 65 |
| 42 | Grapefruit, raw (pink and red, all areas) | Fruits | 0.5 fruit (3-3/4" dia) (123 g) | 844 | 686 | 52 |
| 43 | Cowpeas, young pods with seeds (raw) | Vegetables | 1 cup (94 g) | 746 | 794 | 41 |
| 44 | Tomatoes, red (ripe, cooked) | Vegetables | 1 cup (240 g) | 703 | 293 | 43 |
| 45 | Plantains, yellow (raw) | Fruits | 1 cup, sliced (148 g) | 676 | 457 | 181 |
| 46 | Watercress, raw | Vegetables | 1 cup, chopped (34 g) | 651 | 1,914 | 4 |
| 47 | Plantains, green (fried) | Fruits | 1 cup (118 g) | 647 | 548 | 365 |
| 48 | Tomatoes, green (raw) | Vegetables | 1 cup (180 g) | 623 | 346 | 41 |
| 49 | Onions, spring or scallions (raw) | Vegetables | 1 cup, chopped (100 g) | 598 | 598 | 32 |
| 50 | Cabbage, red (raw) | Vegetables | 1 cup, chopped (89 g) | 596 | 670 | 28 |
| 51 | Peppers, serrano (raw) | Vegetables | 1 cup, chopped (105 g) | 561 | 534 | 34 |
| 52 | Peppers, jalapeno (raw) | Vegetables | 1 cup, sliced (90 g) | 505 | 561 | 26 |
| 53 | Fennel, bulb (raw) | Vegetables | 1 cup, sliced (87 g) | 503 | 578 | 27 |
| 54 | Beans, snap (green, cooked, boiled, drained, without salt) | Vegetables | 1 cup (125 g) | 475 | 380 | 44 |
| 55 | Celery, cooked (boiled, drained, without salt) | Vegetables | 1 cup, diced (150 g) | 470 | 313 | 27 |
| 56 | Papayas, raw | Fruits | 1 fruit, small (157 g) | 430 | 274 | 68 |
| 57 | Persimmons, japanese (raw) | Fruits | 1 fruit (2-1/2" dia) (168 g) | 425 | 253 | 118 |
| 58 | Cabbage, savoy (raw) | Vegetables | 1 cup, shredded (70 g) | 420 | 600 | 19 |
| 59 | Okra, raw | Vegetables | 1 cup (100 g) | 416 | 416 | 33 |
| 60 | Naranjilla (lulo) pulp, frozen (unsweetened) | Fruits | 1 cup thawed (120 g) | 400 | 333 | 30 |
| 61 | Peaches, yellow (raw) | Fruits | 1 medium (2-2/3" dia) (150 g) | 336 | 224 | 58 |
| 62 | Endive, raw | Vegetables | 0.5 cup, chopped (25 g) | 325 | 1,300 | 4 |
| 63 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup (170 g) | 309 | 182 | 209 |
| 64 | Nectarines, raw | Fruits | 1 medium (2-1/2" dia) (142 g) | 283 | 199 | 62 |
| 65 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 271 | 175 | 188 |
| 66 | Beans, fava (in pod, raw) | Vegetables | 1 cup (126 g) | 247 | 196 | 111 |
| 67 | Pepper, banana (raw) | Vegetables | 1 cup (124 g) | 228 | 184 | 33 |
| 68 | Lettuce, iceberg (raw) | Vegetables | 1 cup shredded (72 g) | 215 | 299 | 10 |
| 69 | Guavas, common (raw) | Fruits | 1 fruit, without refuse (55 g) | 206 | 374 | 37 |
| 70 | Blackberries, raw | Fruits | 1 cup (144 g) | 184 | 128 | 62 |
| 71 | Horned melon (Kiwano) | Fruits | 1 fruit (4-2/3" long x 2-3/4" dia) (209 g) | 184 | 88 | 92 |
| 72 | Avocados, raw (Florida) | Fruits | 1 fruit without skin and seeds (304 g) | 161 | 53 | 365 |
| 73 | Tomatoes, crushed (canned) | Vegetables | 0.5 cup (121 g) | 156 | 129 | 39 |
| 74 | Beef, variety meats and by-products (liver, cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 155 | 182 | 149 |
| 75 | Cabbage, napa (cooked) | Vegetables | 1 cup (109 g) | 145 | 133 | 13 |
| 76 | Cabbage, chinese (pe-tsai) (raw) | Vegetables | 1 cup, shredded (76 g) | 144 | 190 | 12 |
| 77 | Tangerines, (mandarin oranges) (raw) | Fruits | 1 medium (2-1/2" dia) (88 g) | 136 | 155 | 47 |
| 78 | Passion-fruit, (granadilla) (purple, raw) | Fruits | 1 fruit without refuse (18 g) | 134 | 743 | 17 |
| 79 | Peppers, hungarian (raw) | Vegetables | 1 pepper (27 g) | 126 | 465 | 8 |
| 80 | Plums, raw | Fruits | 1 fruit (2-1/8" dia) (66 g) | 125 | 190 | 30 |
| 81 | Oranges, raw (navels) | Fruits | 1 fruit (2-7/8" dia) (140 g) | 122 | 87 | 69 |
| 82 | Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) | Vegetables | 1 cup (210 g) | 101 | 48 | 227 |
| 83 | Corn, sweet (yellow, frozen, kernels on cob, unprepared) | Vegetables | 1 cup kernels (165 g) | 101 | 61 | 162 |
| 84 | Apples, raw (granny smith, with skin) | Fruits | 1 medium (167 g) | 99 | 59 | 97 |
| 85 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 90 | 36 | 328 |
| 86 | Nuts, pistachio nuts (raw) | Nuts and seeds | 1 oz (49 kernels) (28 g) | 86 | 305 | 159 |
| 87 | Corn, yellow (whole kernel, frozen, microwaved) | Vegetables | 1 cup (141 g) | 83 | 59 | 159 |
| 88 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 62 | 40 | 209 |
| 89 | Strawberries, frozen (unsweetened) | Fruits | 1 cup, thawed (221 g) | 60 | 27 | 77 |
| 90 | Cauliflower, green (raw) | Vegetables | 1 cup (64 g) | 60 | 93 | 20 |
| 91 | Grapes, red or green (European type (such as Thompson seedless), raw) | Fruits | 1 cup (151 g) | 59 | 39 | 104 |
| 92 | Pineapple, raw (all varieties) | Fruits | 1 cup, chunks (165 g) | 58 | 35 | 82 |
| 93 | Grapes, american type (slip skin) (raw) | Fruits | 1 cup (92 g) | 54 | 59 | 62 |
| 94 | Cherries, sweet (raw) | Fruits | 1 cup, with pits, yields (138 g) | 52 | 38 | 87 |
| 95 | Blueberries, wild (frozen) | Fruits | 1 cup, frozen (140 g) | 49 | 35 | 80 |
| 96 | Blueberries, raw | Fruits | 1 cup (148 g) | 47 | 32 | 84 |
| 97 | Figs, raw | Fruits | 1 medium (2-1/4" dia) (50 g) | 42 | 85 | 37 |
| 98 | Cranberries, raw | Fruits | 1 cup, chopped (110 g) | 42 | 38 | 51 |
| 99 | Cucumber, peeled (raw) | Vegetables | 1 cup, pared, chopped (133 g) | 41 | 31 | 13 |
| 100 | Cheese, cottage (with vegetables) | Dairy and eggs | 1 oz (28 g) | 40 | 142 | 27 |
Beta-carotene by food group
The best beta-carotene sources within each group.
Fruits (42)
- Mangos, raw · 2,150 µg per 1 fruit without refuse
- Melons, cantaloupe (raw) · 1,918 µg per 1 wedge, medium (1/8 of medium melon)
- Apricots, raw · 1,696 µg per 1 cup, halves
- Cherries, sour (red, raw) · 1,194 µg per 1 cup, without pits
- Watermelon, raw · 867 µg per 1 wedge (approx 1/16 of melon)
- Grapefruit, raw (pink and red, all areas) · 844 µg per 0.5 fruit (3-3/4" dia)
Vegetables (50)
- Sweet potato, cooked (boiled, without skin) · 30,976 µg per 1 cup, mashed
- Carrots, frozen (cooked, boiled, drained, without salt) · 11,971 µg per 1 cup, sliced
- Spinach, cooked (boiled, drained, without salt) · 11,318 µg per 1 cup
- Mustard greens, cooked (boiled, drained, without salt) · 10,360 µg per 1 cup, chopped
- Collards, cooked (boiled, drained, without salt) · 8,575 µg per 1 cup, chopped
- Beet greens, cooked (boiled, drained, without salt) · 6,610 µg per 1 cup (1" pieces)
Legumes (15)
- Mungo beans, mature seeds (cooked, boiled, without salt) · 34 µg per 1 cup
- Vermicelli, made from soy · 31 µg per 1 cup
- Mung beans, mature seeds (cooked, boiled, without salt) · 28 µg per 1 cup
- Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) · 26 µg per 1 cup
- Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) · 15 µg per 1 cup
- Broadbeans (fava beans), mature seeds (cooked, boiled, without salt) · 15 µg per 1 cup
Nuts and seeds (12)
- Nuts, pistachio nuts (raw) · 86 µg per 1 oz (49 kernels)
- Nuts, pecans (dry roasted, without salt added) · 24 µg per 1 oz
- Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type)) · 12 µg per 2 tbsp
- Seeds, sesame seed kernels (toasted, without salt added (decorticated)) · 11 µg per 1 oz
- Nuts, hazelnuts or filberts (dry roasted, without salt added) · 10 µg per 1 oz
- Seeds, sunflower seed kernels (dried) · 9 µg per 1 oz
Dairy and eggs (16)
- Cheese, cottage (with vegetables) · 40 µg per 1 oz
- Cheese, goat (hard type) · 26 µg per 1 oz
- Cheese, cheddar · 24 µg per 1 oz
- Cheese, low-sodium (cheddar or colby) · 24 µg per 1 oz
- Cheese, colby · 23 µg per 1 oz
- Butter, without salt · 22 µg per 1 tbsp
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for beta-carotene is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in beta-carotene?
Among whole foods in the USDA database, Sweet potato, cooked (boiled, without skin) has the most beta-carotene per serving: 30,976 µg per 1 cup, mashed. Per 100 g it contains 9,444 µg.
Which fruit has the most beta-carotene?
Mangos, raw, with 2,150 µg per 1 fruit without refuse. See the full list of fruits high in beta-carotene below.
Which vegetable has the most beta-carotene?
Sweet potato, cooked (boiled, without skin), with 30,976 µg per 1 cup, mashed. See the full list of vegetables high in beta-carotene below.
Is there a Daily Value for beta-carotene?
No. The FDA has not set a Daily Value for beta-carotene, so this list shows µg per serving without a percentage. Beta-carotene is the orange plant pigment the body converts to vitamin A, and an antioxidant in its own right. There is no Daily Value. Sweet potatoes, carrots, pumpkin, leafy greens and cantaloupe are the richest sources.
Related rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.