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 101–200 of 591. Values per 100g fresh weight.

# Food Per 100g Level
★ Passion fruit juice 385 µg
★ Broccoli, purple sprouting, boiled in unsalted water 380 µg
★ Guava, flesh only, raw 380 µg
4 Tarragon, fresh 375 µg
5 Apricots, raw, flesh and skin, weighed with stones 375 µg
6 Broccoli, green, steamed 364 µg
7 Elderberries, whole fruit 360 µg
8 Plantain, green flesh, raw 360 µg
9 Passion fruit, flesh and pips 360 µg
10 Swede, flesh only, raw 350 µg
11 Tomatoes, standard, grilled, flesh and seeds only 343 µg
12 Garam masala 340 µg
13 Mustard leaves, boiled in unsalted water 335 µg
14 Tomato 333 µg
15 Pepper, black 329 µg
16 Allspice, ground 325 µg
17 Cloves, dried 320 µg
18 Cabbage, green, boiled in unsalted water 317 µg
19 Cherries, West Indian, flesh only 315 µg
20 Plums, average, flesh and skin, stewed without sugar 313 µg
21 Asparagus, raw 310 µg
22 Plums, average, flesh and skin, stewed without sugar, weighed with stones 297 µg
23 Plums, Victoria, flesh and skin, raw 295 µg
24 Gourd, karela, raw 295 µg
25 Damsons, flesh and skin, raw 295 µg
26 Peas, raw 290 µg
27 Peas, frozen, microwaved 285 µg
28 Plums, Victoria, flesh and skin, raw, weighed with stones 275 µg
29 Olives, green, Manzanilla, stuffed with pimiento 272 µg
30 Damsons, stewed without sugar 270 µg
31 Peas, frozen, raw 266 µg
32 Grapefruit, flesh only, raw 265 µg
33 Damsons, flesh and skin, raw, weighed with stones 265 µg
34 Peppers, capsicum, green, raw 260 µg
35 Apricots, dried, stewed without sugar 260 µg
36 Tamarind leaves, fresh 250 µg
37 Courgette, raw 250 µg
38 Peas, boiled in unsalted water 245 µg
39 Sharon fruit, flesh only 245 µg
40 Damsons, stewed without sugar, weighed with stones 245 µg
41 Peas, dried, raw 235 µg
42 Peppers, capsicum, green, boiled in unsalted water 235 µg
43 Pumpkin seeds 230 µg
44 Omelette, curried, homemade 230 µg
45 Cabbage, average, raw 227 µg
46 Peaches, yellow, raw 224 µg
47 Ginger, ground 220 µg
48 Passion fruit, flesh and pips, weighed with skin 220 µg
49 Omelette, Spanish, homemade 219 µg
50 Pak choi, steamed 217 µg
51 Caraway seeds 215 µg
52 Brussels sprouts, raw 215 µg
53 Oregano, fresh 206 µg
54 Peas, sugar-snap, raw 200 µg
55 Coffeemate, whitener powder 200 µg
56 Nectarines, raw 199 µg
57 Prunes, ready-to-eat, semi-dried 193 µg
58 Cheese, Brie, with outer rind removed 192 µg
59 Grapefruit, flesh only, raw, weighed with peel and pips 188 µg
60 Courgette, boiled in unsalted water 185 µg
61 Papaya, flesh only, raw 185 µg
62 Olives, green, in brine, drained, flesh and skin 180 µg
63 Marrow, parwal, raw 180 µg
64 Peas, sugar-snap, boiled in unsalted water 180 µg
65 Beans, green, raw 179 µg
66 Kumquats, whole fruit, raw 175 µg
67 Peppers, capsicum, chilli, green, raw 175 µg
68 Prunes, ready-to-eat, semi-dried, weighed with stones 166 µg
69 Beans, broad, whole, raw 165 µg
70 Peas, mange-tout, boiled in unsalted water 164 µg
71 Babaco, flesh only 160 µg
72 Cabbage, average, boiled in unsalted water 159 µg
73 Brussels sprouts, boiled in unsalted water 158 µg
74 Pepper, capsicum, yellow, boiled in unsalted water 154 µg
75 Figs, whole green fruit, raw 150 µg
76 Beans, runner, raw 145 µg
77 Olives, green, in brine, drained, flesh and skin, weighed with stones 145 µg
78 Aubergine, stuffed with rice 143 µg
79 Prunes, flesh and skin 140 µg
80 Fennel, Florence, raw 140 µg
81 Peas, split, dried, raw 140 µg
82 Gherkins, raw 135 µg
83 Pastichio 133 µg
84 Pistachios (raw) 130 µg
85 Beans, green, boiled in unsalted water 129 µg
86 Stuffing, sage and onion, homemade 126 µg
87 Plums, yellow, flesh and skin, raw 125 µg
88 Aubergine, fried in rapeseed oil 125 µg
89 Plums, yellow, flesh and skin, raw, weighed with stones 120 µg
90 Chicory, pale variety, raw 120 µg
91 Pineapple, dried 120 µg
92 Ortaniques, flesh only 120 µg
93 Prunes, flesh and skin, weighed with stones 120 µg
94 Melon, watermelon, flesh only 116 µg
95 Pepper, capsicum, yellow, raw 115 µg
96 Asparagus, roasted in rapeseed oil 115 µg
97 Asparagus, grilled 114 µg
98 Peaches, raw, flesh and skin 114 µg
99 Cinnamon, ground 112 µg
100 Papaya, flesh only, raw, weighed with skin and pips 111 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.