Nutrients -> Other Components -> Fat soluble vitamins

Beta-carotene Foods high in beta-carotene and how much you need · Fat soluble vitamins

Beta-carotene is a type of carotenoid, which is a natural pigment found in plants. It acts as an antioxidant in the body, helping to protect cells from damage caused by harmful molecules known as free radicals. In the diet, beta-carotene is converted into vitamin A, which is essential for good vision, a healthy immune system, and proper cell growth.

Most in a serving: Kale

There's no official daily target for beta-carotene.

Among plant foods, kale, sweet potato fries and rose hip have the most beta-carotene per serving.

Plant sources

Are you getting enough beta-carotene?

Knowing where beta-carotene comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in beta-carotene

Ranked from 705 foods in our catalog, one entry per food.

1

Kale 7,842 µg

serving (85 g) · Vegetables
2

Sweet potato, fried 7,611 µg

serving (85 g) · Cooked vegetables
3

Sweet potato fries, oven-baked 6,659 µg

serving (70 g) · Cooked vegetables
4

Carrot, fried 6,598 µg

serving (85 g) · Cooked vegetables
5

Dandelion, leaf 4,976 µg

serving (85 g) · Vegetables
6

Lettuce, cos or romaine 4,442 µg

serving (85 g) · Vegetables
7

Rose hip 3,150 µg

serving (50 g) · Berries
8

Sea buckthorn, dried, sea buckthorn powder 2,024 µg

serving (40 g) · Nuts, seeds and dried fruits
9

Sharon, kaki, persimon 1,806 µg

serving (140 g) · Fruits
10

Passion-fruit juice, yellow 1,260 µg

serving (240 g) · Juices
11

Chanterelle, fried 1,250 µg

serving (85 g) · Mushroom
12

Funnel chanterelle 1,130 µg

serving (85 g) · Mushroom
13

Cherry, sour, red 1,078 µg

serving (140 g) · Berries
14

Passion fruit 1,040 µg

serving (140 g) · Fruits
15

Grapefruit pink/red 960 µg

serving (140 g) · Fruits
16

Plantains, green, fried 767 µg

serving (140 g) · Fruit and berry dishes other than pies
17

Liver, beef 735 µg

serving (85 g) · Offal dishes
18

Pesto sauce, herb sauce 696 µg

serving (63 g) · Condiments
19

Roasted liver 677 µg

serving (85 g) · Offal dishes
20

Tomato juice 648 µg

cup (240 g) · Vegetable juices
21

Pea, green, dried 451 µg

serving (35 g) · Pulses
22

Cranberry, dried, cranberry powder 432 µg

1/4 cup (40 g) · Nuts, seeds and dried fruits
23

Sea buckthorn berry 430 µg

serving (50 g) · Berries
24

Sugar snap pea 389 µg

serving (90 g) · Pulses
25

Bean, white 367 µg

serving (90 g) · Pulses
26

Seaweed, nori, dried 298 µg

sheet (2 g) · Canned vegetables
27

Rowanberry, dried, rowanberry powder 231 µg

serving (40 g) · Nuts, seeds and dried fruits
28

Pickled pumpkin 146 µg

serving (30 g) · Canned vegetables
29

Pineapple juice, vitamin c 144 µg

serving (240 g) · Juices
30

Soy product, soured, 2% fat, calcium 139 µg

serving (170 g) · Yoghurt
31

Cheese, home-made cheese, 9-14% fat 138 µg

serving (110 g) · Cheese, unripened, fresh cheese
32

Black currant juice 119 µg

serving (240 g) · Juice drink
33

Plum juice 98.2 µg

serving (240 g) · Juices
34

Sour cabbage / sauerkraut 97.3 µg

serving (30 g) · Canned vegetables
35

Tofu, firm (with calcium sulfate) 84.7 µg

serving (85 g) · Pulse products
36

Pineapple, canned, in own juice 84 µg

serving (140 g) · Fruit and berry salads
37

Corn grain, dried (maize) 76.4 µg

serving (30 g) · Flour
38

Yoghurt, 6-8% 75.4 µg

serving (170 g) · Fermented milk products, other
39

Butter oil, milk fat 71.3 µg

tbsp (12.8 g) · Butter, milk fat
40

Butter lactose-free 68.5 µg

tbsp (15 g) · Butter, milk fat
41

Processed cheese, 27-35% fat 68.5 µg

serving (55 g) · Processed cheese
42

Butter, salted 64.9 µg

tbsp (14.2 g) · Butter, milk fat
43

Popcorn, cooking oil 59.3 µg

serving (30 g) · Savoury snacks
44

Sour cream, 40% fat 53.2 µg

serving (30 g) · Fermented milk products, other
45

Pulled pork 52.8 µg

serving (85 g) · Meat dishes
46

Whipping cream, 38% fat, low-lactose, ultra-heat-treated 50.6 µg

serving (30 g) · Cream
47

Milk, raw milk, 4.4 % fat, without added vitamin d 46.8 µg

serving (240 g) · Milks >2% fat
48

Cream cheese, mascarpone, 38% fat 44.9 µg

serving (30 g) · Cheese, unripened, fresh cheese
49

Cream quark, 10% fat 43.8 µg

serving (110 g) · Quark
50

Curd milk, plain, 3.5% fat 40.5 µg

serving (240 g) · Cultured milks

Learn about beta-carotene

What does beta-carotene do for the body?

Beta-carotene is a carotenoid that acts as a precursor to vitamin A in the body. It is a powerful antioxidant that helps protect cells from damage caused by free radicals. Beta-carotene also supports healthy vision, immune function, and skin health.

How much beta-carotene do I need?

There is no specific recommended intake established for beta-carotene. However, it is converted into vitamin A in our bodies, thus helping to achieve the RDA for vitamin A. It is generally recommended to consume a variety of fruits and vegetables, aiming for at least 5 servings of fruits and vegetables each day. This can help ensure adequate intake of beta-carotene and other essential nutrients.

What are the health benefits of beta-carotene?

Beta-carotene is a powerful antioxidant that can help protect the body from harmful free radicals and oxidative stress. It is also a precursor to vitamin A, which is essential for maintaining healthy vision, immune function, and skin health. Additionally, beta-carotene has been associated with a reduced risk of certain chronic diseases, such as heart disease and certain types of cancer.

What are the health risks of beta-carotene?

Beta-carotene is generally considered safe when consumed through food sources. However, it's best to obtain beta-carotene through a well-balanced diet rather than relying on supplements to minimize any potential risks.

Can your beta-carotene levels be low?

There is no specific recommendation for beta-carotene daily intake. However, beta-carotene is converted to vitamin A in our body. Therefore, a low intake of foods containing carotenoids, combined with a low intake of retinol-containing products, might lead to vitamin A deficiency. Including more beta-carotene-rich foods in your diet, such as sweet potatoes, carrots, spinach, and kale, can help ensure you meet your vitamin A needs and avoid deficiency.

How do vegans get their beta-carotene?

Vegans can obtain beta-carotene from a variety of plant-based sources such as carrots, sweet potatoes, spinach, kale, butternut squash, and apricots. These foods are rich in beta-carotene, which the body can convert into vitamin A.

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