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

Maximize Beta-Carotene (µg) while staying in a calorie deficit: USDA foods ranked by Beta-Carotene delivered per 100 kcal of energy. Provitamin A carotenoid and singlet-oxygen quencher abundant in orange and dark-green produce.

USDA Leaderboard: Top 35 Foods Highest in Beta-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: Romaine lettuce, raw (5230 µg per 100g).

Rank	USDA Food Item	Beta-Carotene / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Romaine lettuce, raw	5230 µg	100%	24905 µg	21 kcal · 0.98g P
#2	Carrot juice, canned	9303 µg	100%	23258 µg	40 kcal · 0.95g P
#3	Turnip greens, raw	6952 µg	100%	21725 µg	32 kcal · 1.5g P
#4	Pumpkin, canned, with salt	6940 µg	100%	20412 µg	34 kcal · 1.1g P
#5	Pumpkin, canned, without salt	6940 µg	100%	20412 µg	34 kcal · 1.1g P
#6	Carrots, baby, raw	6391 µg	100%	18260 µg	35 kcal · 0.64g P
#7	Grape leaves, raw	16194 µg	100%	17413 µg	93 kcal · 5.6g P
#8	Cilantro, raw	3930 µg	100%	17087 µg	23 kcal · 2.13g P
#9	Mixed salad greens, raw	3573 µg	99.2%	17014 µg	21 kcal · 1.31g P
#10	Carrots, cooked, as ingredient	8199 µg	100%	16398 µg	50 kcal · 0.98g P
#11	Chicory greens, raw	3430 µg	95.3%	14913 µg	23 kcal · 1.7g P
#12	Parsley, raw	5054 µg	100%	14039 µg	36 kcal · 2.97g P
#13	Carrots, frozen, cooked with butter or margarine	7947 µg	100%	13942 µg	57 kcal · 0.8g P
#14	Basil, raw	3142 µg	87.3%	13661 µg	23 kcal · 3.15g P
#15	Spinach, canned, cooked with butter or margarine	5720 µg	100%	13619 µg	42 kcal · 2.74g P
#16	Spinach, frozen, cooked with butter or margarine	7016 µg	100%	13238 µg	53 kcal · 3.9g P
#17	Cress, garden, raw	4150 µg	100%	12969 µg	32 kcal · 2.6g P
#18	Cress, raw	4150 µg	100%	12969 µg	32 kcal · 2.6g P
#19	Spinach, for use on a sandwich	3400 µg	94.4%	12593 µg	27 kcal · 2.85g P
#20	Spinach, cooked, as ingredient	4101 µg	100%	12427 µg	33 kcal · 3.42g P
#21	Carrots, frozen, cooked with oil	7937 µg	100%	12402 µg	64 kcal · 0.78g P
#22	Poke greens, cooked	5058 µg	100%	12043 µg	42 kcal · 2.24g P
#23	Pumpkin, canned, cooked	6743 µg	100%	12041 µg	56 kcal · 1.08g P
#24	Collards, frozen, cooked with butter or margarine	6610 µg	100%	12018 µg	55 kcal · 2.89g P
#25	Winter squash, raw	3100 µg	86.1%	11923 µg	26 kcal · 1g P
#26	Spinach, frozen, cooked with oil	7006 µg	100%	11875 µg	59 kcal · 3.88g P
#27	Carrots, canned, cooked with butter or margarine	5186 µg	100%	11786 µg	44 kcal · 0.64g P
#28	Spinach, canned, cooked with oil	5710 µg	100%	11653 µg	49 kcal · 2.73g P
#29	Carrots, fresh, cooked with butter or margarine	7947 µg	100%	11517 µg	69 kcal · 0.96g P
#30	Broccoli raab, cooked	2720 µg	75.6%	10880 µg	25 kcal · 3.83g P
#31	Collards, frozen, cooked with oil	6600 µg	100%	10820 µg	61 kcal · 2.88g P
#32	Carrots, fresh, cooked with oil	7937 µg	100%	10443 µg	76 kcal · 0.95g P
#33	Carrots, canned, cooked with oil	5176 µg	100%	10352 µg	50 kcal · 0.62g P
#34	Carrot, dehydrated	33954 µg	100%	9957 µg	341 kcal · 8.1g P
#35	Seaweed, laver, raw	3121 µg	86.7%	8917 µg	35 kcal · 5.81g P

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