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Beta-Carotene Content of Foods

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Food NameBeta-Carotene
Butter, salted158
Butter, whipped, with salt158
Butter oil, anhydrous193
Cheese, blue74
Cheese, brick76
Cheese, brie9
Cheese, camembert12
Cheese, cheddar85
Cheese, colby82
Cheese, cottage, creamed, large or small curd12
Cheese, cottage, creamed, with fruit14
Cheese, cottage, nonfat, uncreamed, dry, large or small curd0
Cheese, cottage, lowfat, 2% milkfat6
Cheese, cottage, lowfat, 1% milkfat3
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Usage Note

  • Beta-Carotene value is in mcg and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by Beta-Carotene content.

Beta-carotene

information from the National Institutes of Health

Beta-carotene is one of a group of red, orange, and yellow pigments called carotenoids. Beta-carotene and other carotenoids provide approximately 50% of the vitamin A needed in the American diet. Beta-carotene can be found in fruits, vegetables, and whole grains. It can also be made in a laboratory.

Beta-carotene is used to decrease asthma symptoms caused by exercise; to prevent certain cancers, heart disease, cataracts, and age related macular degeneration (AMD); and to treat AIDS, alcoholism, Alzheimer’s disease, depression, epilepsy, headache, heartburn, high blood pressure, infertility, Parkinson’s disease, rheumatoid arthritis, schizophrenia, and skin disorders including psoriasis and vitiligo.

Beta-carotene is also in used in malnourished (underfed) women to reduce the chance of death and night blindness during pregnancy, as well as diarrhea and fever after giving birth.

Some people who sunburn easily, including those with an inherited disease called erythropoietic protoporphyria (EPP), use beta-carotene to reduce the risk of sunburn.


What is Beta-Carotene Good for?

Based on scientific evidence, Natural Medicines Comprehensive Database rates the effectiveness of beta-carotene as follows:

  • Effective for...
    • Treating sun sensitivity in people who have a form of inherited blood disorder called “erythropoietic protoporphyria.”
  • Possibly effective for...
    • Reducing the risk of breast cancer in women before menopause when fruits and vegetables containing beta-carotene are consumed. Beta-carotene seems to be especially effective for women who are at high risk of getting breast cancer, including those with a family history and those who use alcohol excessively.
    • Treating an eye disease called age-related macular degeneration (AMD) when used with other medicines. Taking 15 mg of beta-carotene by mouth along with 500 mg of vitamin C, 400 IU of vitamin E, and 80 mg of elemental zinc daily, seems to help prevent vision loss and worsening of AMD in people with advanced AMD. There isn’t enough evidence to know if this combination works for people with less advanced macular disease.
    • Preventing sunburn in people who are sun sensitive. However, beta-carotene is unlikely to have much effect on sunburn risk in most people.
    • Keeping a form of arthritis called osteoarthritis from getting worse. But taking beta-carotene doesn’t seem to prevent osteoarthritis.
    • Preventing bronchitis and difficulty breathing in smokers. Beta-carotene from the diet seems to help, but beta-carotene supplements do not.
    • Reducing the risk of ovarian cancer in women after menopause.
    • Reducing the risk of pregnancy-related death, night blindness, and diarrhea and fever after delivery in underfed women.
    • Preventing asthma attacks triggered by exercise.
    • Treating a tongue disease called oral leukoplakia.
    • Improving physical performance and strength in the elderly.

Foods Rich in Beta Carotene

List of foods highest in beta-carotene content:



Foods Rich in Beta-Carotene Beta Carotene (µg)

Peppers, sweet, red, freeze-dried 42891

Carrot, dehydrated 33954

Spices, paprika 26162

Spices, pepper, red or cayenne 21840

Grape leaves, raw 16194

Spices, chili powder 15000

Peppers, hot chile, sun-dried 14844

Snacks, sweet potato chips, unsalted 14205

Sweet potato, frozen, cooked, baked, without salt 12498

Sweet potato, cooked, baked in skin, without salt 11509

Sweet potato, cooked, baked in skin, with salt 11509

Tomato powder 10348

Sweet potato, cooked, boiled, without skin 9444

Sweet potato, cooked, boiled, without skin, with salt 9444

Carrot juice, canned 9303

Kale, raw 9226

Kale, frozen, cooked, boiled, drained, without salt 8823

Kale, frozen, cooked, boiled, drained, with salt 8823

Dandelion greens, cooked, boiled, drained, with salt 8727

Sweet potato, raw, unprepared 8509

Carrots, cooked, boiled, drained, without salt 8332

Carrots, cooked, boiled, drained, with salt 8332

Carrots, raw 8285

Carrots, frozen, cooked, boiled, drained, with salt 8199

Carrots, frozen, cooked, boiled, drained, without salt 8199

Kale, cooked, boiled, drained, with salt 8173

Kale, cooked, boiled, drained, without salt 8173

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 7237

Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 7237


Foods Rich in Beta-Carotene Beta Carotene (µg)

Babyfood, carrots, toddler 7156

Carrots, frozen, unprepared 7047

Spinach, frozen, chopped or leaf, unprepared 7035

Turnip greens, raw 6952

Pumpkin, canned, with salt 6940

Pumpkin, canned, without salt 6940

Collards, frozen, chopped, cooked, boiled, drained, with salt 6818

Collards, frozen, chopped, cooked, boiled, drained, without salt 6818

Babyfood, carrots and beef, strained 6813

Peppers, hot chili, red, canned, excluding seeds, solids and liquids 6664

Turnip greens, frozen, cooked, boiled, drained, without salt 6459

Turnip greens, frozen, cooked, boiled, drained, with salt 6459

Carrots, baby, raw 6391

Mustard greens, raw 6300

Spinach, cooked, boiled, drained, with salt 6288

Spinach, cooked, boiled, drained, without salt 6288

Sweet potato, frozen, unprepared 6220

Carrots, canned, regular pack, solids and liquids 5940

Spinach, canned, regular pack, drained solids 5881

Dandelion greens, raw 5854

Babyfood, vegetables, carrots, junior 5745

Vegetables, mixed, canned, drained solids 5670

Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added 5670

Spinach, raw 5626

Soup, cream of vegetable, dry, powder 5620

Babyfood, vegetables, carrots, strained 5575

Collards, frozen, chopped, unprepared 5510

Sweet potato, canned, syrup pack, drained solids 5501

Carrots, canned, regular pack, drained solids 5331

Carrots, canned, no salt added, solids and liquids 5331

Carrots, canned, no salt added, drained solids 5331


Foods Rich in Beta-Carotene Beta Carotene (µg)

Lettuce, cos or romaine, raw 5226

Pokeberry shoots, (poke), cooked, boiled, drained, without salt 5220

Pokeberry shoots, (poke), cooked, boiled, drained, with salt 5220

Sweet potato, canned, mashed 5219

Turnip greens and turnips, frozen, cooked, boiled, drained, without salt 5167

Turnip greens and turnips, frozen, cooked, boiled, drained, with salt 5167

Parsley, fresh 5054

Collards, cooked, boiled, drained, without salt 4814

Collards, cooked, boiled, drained, with salt 4814

Spices, marjoram, dried 4806

Sweet potato, canned, vacuum pack 4790

Pie, pumpkin, prepared from recipe 4752

Peas and carrots, frozen, cooked, boiled, drained, with salt 4725

Peas and carrots, frozen, cooked, boiled, drained, without salt 4725

Lambs quarters, cooked, boiled, drained, with salt 4688

Lambsquarters, cooked, boiled, drained, without salt 4688

Beet greens, cooked, boiled, drained, with salt 4590

Beet greens, cooked, boiled, drained, without salt 4590

Turnip greens, cooked, boiled, drained, without salt 4575

Turnip greens, cooked, boiled, drained, with salt 4575

Squash, winter, butternut, cooked, baked, with salt 4570

Squash, winter, butternut, cooked, baked, without salt 4570

Sweet potato, canned, syrup pack, solids and liquids 4518

Lettuce, red leaf, raw 4495

Lettuce, green leaf, raw 4443

Mustard greens, frozen, cooked, boiled, drained, with salt 4246

Mustard greens, frozen, cooked, boiled, drained, without salt 4246

Squash, winter, butternut, raw 4226

Drumstick leaves, cooked, boiled, drained, without salt 4208

Drumstick leaves, cooked, boiled, drained, with salt 4208

Cress, garden, raw 4150


Foods Rich in Beta-Carotene Beta Carotene (µg)

Babyfood, vegetables, sweet potatoes, junior 3982

Dandelion greens, cooked, boiled, drained, without salt 3940

Coriander (cilantro) leaves, raw 3930

Babyfood, vegetables, sweet potatoes strained 3863

Egg rolls, pork, refrigerated, heated 3845

Collards, raw 3842

Mustard greens, cooked, boiled, drained, with salt 3794

Mustard greens, cooked, boiled, drained, without salt 3794

Beet greens, raw 3794


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