Top Low-Calorie (Under 150 kcal) Foods Highest in Beta-Carotene (USDA Ranking)

Low-calorie foods (under 150 kcal per 100g) highest in Beta-Carotene (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Provitamin A carotenoid and singlet-oxygen quencher abundant in orange and dark-green produce.

USDA Leaderboard: Top Low-Calorie (Under 150 kcal) Foods Highest in Beta-Carotene (USDA Ranking)

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: Grape leaves, raw (16194 µg per 100g).

Rank	USDA Food Item	Beta-Carotene / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Grape leaves, raw	16194 µg	100%	17413 µg	93 kcal · 5.6g P
#2	Carrot juice, canned	9303 µg	100%	23258 µg	40 kcal · 0.95g P
#3	Carrots, cooked, as ingredient	8199 µg	100%	16398 µg	50 kcal · 0.98g P
#4	Sweet potato, baked, fat added	7997 µg	100%	6954 µg	115 kcal · 1.58g P
#5	Sweet potato, boiled, fat added	7997 µg	100%	6954 µg	115 kcal · 1.58g P
#6	Carrots, fresh, cooked with butter or margarine	7947 µg	100%	11517 µg	69 kcal · 0.96g P
#7	Carrots, frozen, cooked with butter or margarine	7947 µg	100%	13942 µg	57 kcal · 0.8g P
#8	Carrots, fresh, cooked with oil	7937 µg	100%	10443 µg	76 kcal · 0.95g P
#9	Carrots, frozen, cooked with oil	7937 µg	100%	12402 µg	64 kcal · 0.78g P
#10	Carrots, glazed, cooked	7280 µg	100%	7505 µg	97 kcal · 0.9g P
#11	Spinach, frozen, cooked with butter or margarine	7016 µg	100%	13238 µg	53 kcal · 3.9g P
#12	Spinach, frozen, cooked with oil	7006 µg	100%	11875 µg	59 kcal · 3.88g P
#13	Turnip greens, raw	6952 µg	100%	21725 µg	32 kcal · 1.5g P
#14	Pumpkin, canned, with salt	6940 µg	100%	20412 µg	34 kcal · 1.1g P
#15	Pumpkin, canned, without salt	6940 µg	100%	20412 µg	34 kcal · 1.1g P
#16	Pumpkin, canned, cooked	6743 µg	100%	12041 µg	56 kcal · 1.08g P
#17	Collards, frozen, cooked with butter or margarine	6610 µg	100%	12018 µg	55 kcal · 2.89g P
#18	Collards, frozen, cooked with oil	6600 µg	100%	10820 µg	61 kcal · 2.88g P
#19	Sweet potato, casserole or mashed	6562 µg	100%	6628 µg	99 kcal · 1.89g P
#20	Carrots, baby, raw	6391 µg	100%	18260 µg	35 kcal · 0.64g P
#21	Dandelion greens, cooked	5794 µg	100%	8161 µg	71 kcal · 2.82g P
#22	Spinach, canned, cooked with butter or margarine	5720 µg	100%	13619 µg	42 kcal · 2.74g P
#23	Spinach, canned, cooked with oil	5710 µg	100%	11653 µg	49 kcal · 2.73g P
#24	Romaine lettuce, raw	5230 µg	100%	24905 µg	21 kcal · 0.98g P
#25	Sweet potato, canned, mashed	5219 µg	100%	5167 µg	101 kcal · 1.98g P
#26	Carrots, canned, cooked with butter or margarine	5186 µg	100%	11786 µg	44 kcal · 0.64g P
#27	Carrots, canned, cooked with oil	5176 µg	100%	10352 µg	50 kcal · 0.62g P
#28	Poke greens, cooked	5058 µg	100%	12043 µg	42 kcal · 2.24g P
#29	Parsley, raw	5054 µg	100%	14039 µg	36 kcal · 2.97g P
#30	Sweet potato, canned, fat added	4553 µg	100%	3672 µg	124 kcal · 1.58g P
#31	Lambsquarter, cooked	4543 µg	100%	8413 µg	54 kcal · 3.11g P
#32	Spinach and cheese casserole	4516 µg	100%	3474 µg	130 kcal · 7.05g P
#33	Lettuce, Boston, raw	4495 µg	100%	24972 µg	18 kcal · 0.88g P
#34	Lettuce, red leaf, raw	4495 µg	100%	0 µg	13 kcal · 1.33g P
#35	Lettuce, green leaf, raw	4443 µg	100%	29620 µg	15 kcal · 1.36g P

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