Beta-Carotene Sources in the diet

β-Carotene(CAS.NO:7235-40-7) contributes to the orange color of many different fruits and vegetables. Vietnamese gac (Momordica cochinchinensis Spreng.) and crude palm oil are particularly rich sources, as are yellow and orange fruits, such as cantaloupe, mangoes and papayas, and orange root vegetables such as carrots and yams. The color of β-carotene is masked by chlorophyll in green leafy vegetables such as spinach, kale, sweet potato leaves, and sweet gourd leaves. Vietnamese gac and crude palm oil have the highest content of β-carotene of any known fruit or vegetable, 10 times higher than carrots, for example. However, gac is quite rare and unknown outside its native region of Southeast Asia, and crude palm oil is typically processed to remove the cartenoids before sale to improve the color and clarity.


Below is a list of high beta-carotene foods.

1. Sweet Potato
Perhaps the most orange of all fruits and vegetables, sweet potatoes will provide 9444μg of beta carotene per 100g serving. That is 14260μg in a medium sized potato(150g).

2. Kale
Kale is considered to be an early form of cabbage, and is delicious steamed with wine. 100 grams of raw kale will provide 9226μg of beta-carotene, 100 grams cooked will provide 8173μg.

3. Carrots
The beta-carotene in carrots gives them their orange color. 100 grams of raw carrots provides 8285μg of beta-carotene, one medium sized carrot(61g) will provide 5053μg, and one baby carrot(10g) will provide 639μg.

4. Turnip Greens
Turnip greens add a nice note of spice to any salad or soup. 100 grams of raw turnip greens provides 6952μg of beta-carotene, 100 grams cooked provides 4575μg.

5. Mustard Greens

Mustard green have even more spice than turnip greens and are great in a salad or wrap. Mustard greens provide 6300μg of beta-carotene per 100g serving, cooked mustard greens will provide 3794μg.

6. Spinach
An excellent vegetable to add to a wrap or calzone, raw spinach provides 5626μg of beta-carotene per 100g serving. Due to water loss during cooking, cooked spinach provides even more beta-carotene with 6288μg per 100g serving.

7. Dried Herbs
Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Basil provides the most beta-carotene with 5584μg per 100g serving, it is followed by Dried Parsley (5380μg), Marjoram (4806μg), Dried Oregano (4112μg), Ground Sage (3485μg), Dried Coriander (3407μg), and Fresh Thyme (2851μg).

8. Butternut Squash
This dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 4570μg of beta-carotene, 100 grams raw will provide 4226μg.

9. Lettuce
In regards to beta-carotene, the kind of lettuce does matter. Dark colorful lettuces provide the most beta-carotene with Red-Leaf Lettuce providing 4495μg per 100g, Green-Leaf providing 4443μg per 100g, and Iceberg only providing 299μg per 100g.

10. Collards
A cousin of cabbage and also a good source of calcium, collards provide 3842μg of beta-carotene per 100g serving. Cooked collards provide even more with 4814μg per 100g serving.