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 1126 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

722 foods with recorded data, ranked highest first. Showing 1–100 of 722. 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 Chilli powder 17,79 µg
6 Curry powder, mixed flavours 14,42 µg
7 Mixed curry spices 11,946 µg
8 Carrots, old, microwaved 9,886 µg
9 Carrots, old, boiled in unsalted water 9,616 µg
10 Carrots, old, raw 9,149 µg
11 Spinach, mature, raw 8,295 µg
12 Mixed herbs, dried 8,1 µg
13 Coriander leaves, dried 7,87 µg
14 Taro leaves, raw 6,98 µg
15 Carrot juice 6,905 µg
16 Curry leaves, fresh 6,78 µg
17 Spinach, mature, boiled in unsalted water 6,604 µg
18 Patra leaves, raw 6,4 µg
19 Carrots, young, raw 6,115 µg
20 Dill, fresh 6,1 µg
21 Turnip tops, boiled in unsalted water 6, µg
22 Carrots, young, boiled in unsalted water 5,991 µg
23 Basil, dried, ground 5,63 µg
24 Sweet potato, flesh only, boiled in unsalted water 5,56 µg
25 Fenugreek leaves, raw 5,36 µg
26 Sweet potato, baked 5,14 µg
27 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 5,14 µg
28 Marjoram, dried 4,84 µg
29 Mint, dried 4,83 µg
30 Chard, Swiss, raw 4,569 µg
31 Chard, Swiss, boiled in unsalted water 4,339 µg
32 Peppers, capsicum, chilli, red, raw 4,105 µg
33 Parsley, fresh 4,04 µg
34 Sweet potato, raw, flesh only 3,96 µg
35 Basil, fresh 3,95 µg
36 Coriander leaves, fresh 3,93 µg
37 Taro leaves, steamed 3,83 µg
38 Spinach, frozen, boiled in unsalted water 3,82 µg
39 Sweet potato, steamed 3,765 µg
40 Bay leaf, dried 3,71 µg
41 Radish leaves, raw 3,67 µg
42 Sage, dried, ground 3,54 µg
43 Courgette, dried 3,491 µg
44 Curly kale, raw 3,13 µg
45 Pilaf, rice with spinach, homemade 2,639 µg
46 Squash, butternut, raw 2,62 µg
47 Spring greens, raw 2,615 µg
48 Chives, fresh 2,61 µg
49 Tarragon, dried, ground 2,52 µg
50 Vegetables, mixed, frozen, boiled in unsalted water 2,52 µg
51 Vegetable bake, homemade 2,39 µg
52 Thyme, dried, ground 2,28 µg
53 Spring greens, boiled in unsalted water 2,255 µg
54 Spinach, baby, boiled in unsalted water 2,172 µg
55 Curly kale, boiled in unsalted water 2,097 µg
56 Casserole, bean and mixed vegetable, homemade 2,013 µg
57 Rosemary, dried 1,88 µg
58 Flan, vegetable, wholemeal, homemade 1,874 µg
59 Roulade, spinach 1,856 µg
60 Flan, vegetable, homemade 1,818 µg
61 Curry, vegetable, with yogurt, UK type, homemade 1,807 µg
62 Melon, Galia, flesh only 1,755 µg
63 Melon, Canteloupe-type, flesh only 1,755 µg
64 Kale, frozen, cooked, boiled, drained, without salt 1,73 µg
65 Carrots, young, canned in water, re-heated, drained 1,705 µg
66 Tomato puree 1,633 µg
67 Gourd, kantola, raw 1,6 µg
68 Amaranth leaves, raw 1,585 µg
69 Spinach, baby, raw 1,559 µg
70 Curry, vegetable, frozen mixed vegetables, homemade 1,495 µg
71 Physalis, fruit only 1,43 µg
72 Amaranth leaves, boiled in unsalted water 1,37 µg
73 Curry, vegetable, in sweet sauce, UK type, homemade 1,326 µg
74 Pakora/bhajia, spinach, fried in vegetable oil, homemade 1,317 µg
75 Sage, fresh 1,29 µg
76 Melon, Canteloupe-type, flesh only, weighed with skin 1,158 µg
77 Rocket, raw 1,132 µg
78 Casserole, bean and root vegetable, homemade 1,109 µg
79 Tomato sauce, homemade 1,07 µg
80 Melon, Canteloupe-type, flesh only, weighed whole 1,035 µg
81 Oregano, dried, ground 1,021 µg
82 Pakora/bhajia, vegetable, retail 965 µg
83 Lasagne, spinach, wholemeal, homemade 950 µg
84 Pumpkin, flesh only, boiled in unsalted water 940 µg
85 Nut and vegetable roast, mixed nuts, homemade 850 µg
86 Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade 844 µg
87 Pasty, vegetable, wholemeal, homemade 826 µg
88 Vegetables, mixed, cooked with onion, spice and tomatoes, homemade 792 µg
89 Nut and vegetable roast, mixed nuts with egg, homemade 790 µg
90 Cumin seeds 762 µg
91 Thyme, fresh 760 µg
92 Mint, fresh 740 µg
93 Pasty, vegetable, homemade 720 µg
94 Peas, mange-tout, raw 695 µg
95 Coleslaw, not low calorie, retail 694 µg
96 Mangoes, ripe, flesh only, raw 682 µg
97 Broccoli 675 µg
98 Pesto sauce, homemade 658 µg
99 Squash, butternut, baked 653 µg
100 Apricots, dried 640 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.