Top 35 Foods Highest in Alpha-Carotene Per 100 Calories (Nutrient Density)

Maximize Alpha-Carotene (µg) while staying in a calorie deficit: USDA foods ranked by Alpha-Carotene delivered per 100 kcal of energy. Antioxidant provitamin A carotenoid associated with cardiovascular and cellular longevity.

USDA Leaderboard: Top 35 Foods Highest in Alpha-Carotene Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Winter squash, raw (4016 µg per 100g).

Rank	USDA Food Item	Alpha-Carotene / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Winter squash, raw	4016 µg	100%	15446 µg	26 kcal · 1g P
#2	Pumpkin, canned, with salt	4795 µg	100%	14103 µg	34 kcal · 1.1g P
#3	Pumpkin, canned, without salt	4795 µg	100%	14103 µg	34 kcal · 1.1g P
#4	Carrot juice, canned	4342 µg	100%	10855 µg	40 kcal · 0.95g P
#5	Carrots, baby, raw	3767 µg	100%	10763 µg	35 kcal · 0.64g P
#6	Pumpkin, canned, cooked	4655 µg	100%	8312 µg	56 kcal · 1.08g P
#7	Pumpkin, cooked	3971 µg	100%	7637 µg	52 kcal · 1.05g P
#8	Carrots, cooked, as ingredient	3441 µg	100%	6882 µg	50 kcal · 0.98g P
#9	Carrots, frozen, cooked with butter or margarine	3597 µg	100%	6311 µg	57 kcal · 0.8g P
#10	Carrots, canned, cooked with butter or margarine	2663 µg	100%	6052 µg	44 kcal · 0.64g P
#11	Carrots, frozen, cooked with oil	3597 µg	100%	5620 µg	64 kcal · 0.78g P
#12	Carrots, canned, cooked with oil	2663 µg	100%	5326 µg	50 kcal · 0.62g P
#13	Carrots, fresh, cooked with butter or margarine	3331 µg	100%	4828 µg	69 kcal · 0.96g P
#14	Carrots, fresh, cooked with oil	3331 µg	100%	4383 µg	76 kcal · 0.95g P
#15	Carrot, dehydrated	14251 µg	100%	4179 µg	341 kcal · 8.1g P
#16	Carrots, glazed, cooked	3053 µg	100%	3147 µg	97 kcal · 0.9g P
#17	Soup, pumpkin	1986 µg	100%	2758 µg	72 kcal · 1.1g P
#18	Mirepoix, cooked, as ingredient	860 µg	71.7%	2098 µg	41 kcal · 1.02g P
#19	Winter squash, cooked, no added fat	680 µg	56.7%	1838 µg	37 kcal · 0.89g P
#20	Asian stir fry vegetables, cooked, no added fat	874 µg	72.8%	1748 µg	50 kcal · 2.07g P
#21	Carrots, raw, salad with apples	2198 µg	100%	1214 µg	181 kcal · 0.85g P
#22	Asian stir fry vegetables, cooked, fat added	848 µg	70.7%	1194 µg	71 kcal · 2.01g P
#23	Winter squash, cooked, fat added	660 µg	55%	1119 µg	59 kcal · 0.87g P
#24	Classic mixed vegetables, frozen, cooked with oil	937 µg	78.1%	1053 µg	89 kcal · 2.77g P
#25	Carrots, raw, salad	2157 µg	100%	1017 µg	212 kcal · 1.25g P
#26	Baby Toddler squash, Stage 2	242 µg	20.2%	1008 µg	24 kcal · 0.81g P
#27	Classic mixed vegetables, canned, cooked with oil	707 µg	58.9%	996 µg	71 kcal · 2.05g P
#28	Baby Toddler squash, Stage 1	242 µg	20.2%	864 µg	28 kcal · 0.81g P
#29	Spices, chili powder	2090 µg	100%	741 µg	282 kcal · 13.5g P
#30	Peppers, hot pickled, canned	163 µg	13.6%	741 µg	22 kcal · 0.8g P
#31	Peppers, hot, pickled	163 µg	13.6%	741 µg	22 kcal · 0.8g P
#32	Egg rolls, pork, refrigerated, heated	1674 µg	100%	737 µg	227 kcal · 9.94g P
#33	Cucumber and vegetable namasu	401 µg	33.4%	716 µg	56 kcal · 0.47g P
#34	Pie, pumpkin	1744 µg	100%	700 µg	249 kcal · 4.76g P
#35	Grape leaves, raw	629 µg	52.4%	676 µg	93 kcal · 5.6g P

Related Nutrient & Macro Rankings