About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Beta-carotene. This is a research tool — nothing here constitutes medical advice.

About Beta-carotene

Carotenoid

A carotenoid (orange/yellow pigment) that the body can convert into vitamin A; found in colourful plant foods and associated with antioxidant activity.

⚠️ Too little

No specific deficiency; low beta-carotene intake can contribute to low provitamin A intake if overall vitamin A intake is poor.

🚫 Too much

High-dose beta-carotene supplements are not recommended for everyone; food sources are generally safe. Very high intakes can cause harmless skin yellowing.

Sources: NIH ODS · NIH/PMC

Foods Containing Beta-carotene

591 foods with recorded data, ranked highest first. Showing 1–100 of 591. Values per 100g fresh weight.

# Food Per 100g Level
★ Pepper, cayenne, ground 36,81 µg
★ Dill, dried 33,26 µg
★ Paprika 29,553 µg
4 Parsley, dried 21,75 µg
5 Carrots, old, microwaved 9,886 µg
6 Carrots, old, boiled in unsalted water 9,616 µg
7 Carrots, old, raw 9,149 µg
8 Spinach, mature, raw 8,295 µg
9 Mixed herbs, dried 8,1 µg
10 Coriander leaves, dried 7,87 µg
11 Taro leaves, raw 6,98 µg
12 Carrot juice 6,905 µg
13 Curry leaves, fresh 6,78 µg
14 Spinach, mature, boiled in unsalted water 6,604 µg
15 Patra leaves, raw 6,4 µg
16 Carrots, young, raw 6,115 µg
17 Dill, fresh 6,1 µg
18 Turnip tops, boiled in unsalted water 6, µg
19 Carrots, young, boiled in unsalted water 5,991 µg
20 Basil, dried, ground 5,63 µg
21 Sweet potato, flesh only, boiled in unsalted water 5,56 µg
22 Fenugreek leaves, raw 5,36 µg
23 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 5,14 µg
24 Sweet potato, baked 5,14 µg
25 Marjoram, dried 4,84 µg
26 Mint, dried 4,83 µg
27 Chard, Swiss, raw 4,569 µg
28 Chard, Swiss, boiled in unsalted water 4,339 µg
29 Peppers, capsicum, chilli, red, raw 4,105 µg
30 Parsley, fresh 4,04 µg
31 Sweet potato, raw, flesh only 3,96 µg
32 Basil, fresh 3,95 µg
33 Coriander leaves, fresh 3,93 µg
34 Taro leaves, steamed 3,83 µg
35 Spinach, frozen, boiled in unsalted water 3,82 µg
36 Sweet potato, steamed 3,765 µg
37 Bay leaf, dried 3,71 µg
38 Radish leaves, raw 3,67 µg
39 Sage, dried, ground 3,54 µg
40 Courgette, dried 3,491 µg
41 Curly kale, raw 3,13 µg
42 Squash, butternut, raw 2,62 µg
43 Spring greens, raw 2,615 µg
44 Chives, fresh 2,61 µg
45 Tarragon, dried, ground 2,52 µg
46 Thyme, dried, ground 2,28 µg
47 Spring greens, boiled in unsalted water 2,255 µg
48 Spinach, baby, boiled in unsalted water 2,172 µg
49 Curly kale, boiled in unsalted water 2,097 µg
50 Rosemary, dried 1,88 µg
51 Roulade, spinach 1,856 µg
52 Melon, Canteloupe-type, flesh only 1,755 µg
53 Melon, Galia, flesh only 1,755 µg
54 Kale, frozen, cooked, boiled, drained, without salt 1,73 µg
55 Carrots, young, canned in water, re-heated, drained 1,705 µg
56 Tomato puree 1,633 µg
57 Gourd, kantola, raw 1,6 µg
58 Amaranth leaves, raw 1,585 µg
59 Spinach, baby, raw 1,559 µg
60 Physalis, fruit only 1,43 µg
61 Amaranth leaves, boiled in unsalted water 1,37 µg
62 Sage, fresh 1,29 µg
63 Melon, Canteloupe-type, flesh only, weighed with skin 1,158 µg
64 Rocket, raw 1,132 µg
65 Tomato sauce, homemade 1,07 µg
66 Melon, Canteloupe-type, flesh only, weighed whole 1,035 µg
67 Oregano, dried, ground 1,021 µg
68 Pumpkin, flesh only, boiled in unsalted water 940 µg
69 Cumin seeds 762 µg
70 Thyme, fresh 760 µg
71 Mint, fresh 740 µg
72 Peas, mange-tout, raw 695 µg
73 Mangoes, ripe, flesh only, raw 682 µg
74 Broccoli 675 µg
75 Squash, butternut, baked 653 µg
76 Apricots, dried 640 µg
77 Spring onions, bulbs and tops, raw 620 µg
78 Broccoli, green, boiled in salted water 598 µg
79 Broccoli, green, boiled in unsalted water 598 µg
80 Pepper, capsicum, red, boiled in unsalted water 586 µg
81 Tamarillos, flesh and seeds 580 µg
82 Broccoli, green, raw 578 µg
83 Rosemary, fresh 550 µg
84 Pepper, capsicum, red, raw 544 µg
85 Peas, canned in water, re-heated, drained 526 µg
86 Apricots, ready-to-eat, semi-dried 525 µg
87 Okra, raw 500 µg
88 Mustard leaves, raw 500 µg
89 Mace, ground 480 µg
90 Tomato ketchup 473 µg
91 Okra, boiled in unsalted water 465 µg
92 Tomatoes, cherry, raw 463 µg
93 Cabbage, green, raw 454 µg
94 Courgette, fried in butter 450 µg
95 Peas, frozen, boiled 450 µg
96 Pumpkin, flesh only, raw 445 µg
97 Endive, raw 440 µg
98 Mangoes, ripe, flesh only, raw, weighed with skin and stone 430 µg
99 Apricots, raw, flesh and skin 405 µg
100 Squash, butternut, boiled in unsalted water 397 µg

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.