Top Plant-Based & Allergen-Free Foods Highest in Beta-Carotene (USDA Ranking)

Allergen-free and plant-forward whole foods rich 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 Plant-Based & Allergen-Free 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: Carrot, dehydrated (33954 µg per 100g).

Rank	USDA Food Item	Beta-Carotene / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Carrot, dehydrated	33954 µg	100%	9957 µg	341 kcal · 8.1g P
#2	Grape leaves, raw	16194 µg	100%	17413 µg	93 kcal · 5.6g P
#3	Spices, chili powder	15000 µg	100%	5319 µg	282 kcal · 13.5g P
#4	Snacks, sweet potato chips, unsalted	14205 µg	100%	2670 µg	532 kcal · 2.94g P
#5	Tomato powder	10348 µg	100%	3426 µg	302 kcal · 12.9g P
#6	Carrot juice, canned	9303 µg	100%	23258 µg	40 kcal · 0.95g P
#7	Carrots, cooked, as ingredient	8199 µg	100%	16398 µg	50 kcal · 0.98g P
#8	Sweet potato, baked, fat added	7997 µg	100%	6954 µg	115 kcal · 1.58g P
#9	Sweet potato, boiled, fat added	7997 µg	100%	6954 µg	115 kcal · 1.58g P
#10	Carrots, fresh, cooked with oil	7937 µg	100%	10443 µg	76 kcal · 0.95g P
#11	Carrots, frozen, cooked with oil	7937 µg	100%	12402 µg	64 kcal · 0.78g P
#12	Sweet potato fries, from fresh	7627 µg	100%	4889 µg	156 kcal · 1.49g P
#13	Spinach, frozen, cooked with oil	7006 µg	100%	11875 µg	59 kcal · 3.88g P
#14	Turnip greens, raw	6952 µg	100%	21725 µg	32 kcal · 1.5g P
#15	Pumpkin, canned, with salt	6940 µg	100%	20412 µg	34 kcal · 1.1g P
#16	Pumpkin, canned, without salt	6940 µg	100%	20412 µg	34 kcal · 1.1g P
#17	Pumpkin, canned, cooked	6743 µg	100%	12041 µg	56 kcal · 1.08g P
#18	Collards, frozen, cooked with oil	6600 µg	100%	10820 µg	61 kcal · 2.88g P
#19	Carrots, baby, raw	6391 µg	100%	18260 µg	35 kcal · 0.64g P
#20	Dandelion greens, cooked	5794 µg	100%	8161 µg	71 kcal · 2.82g P
#21	Spinach, canned, cooked with oil	5710 µg	100%	11653 µg	49 kcal · 2.73g P
#22	Sweet potato fries, frozen	5478 µg	100%	2853 µg	192 kcal · 2.27g P
#23	Sweet potato fries, school	5478 µg	100%	2853 µg	192 kcal · 2.27g P
#24	Carrots, raw, salad with apples	5242 µg	100%	2896 µg	181 kcal · 0.85g P
#25	Romaine lettuce, raw	5230 µg	100%	24905 µg	21 kcal · 0.98g P
#26	Sweet potato, canned, mashed	5219 µg	100%	5167 µg	101 kcal · 1.98g P
#27	Carrots, canned, cooked with oil	5176 µg	100%	10352 µg	50 kcal · 0.62g P
#28	Carrots, raw, salad	5141 µg	100%	2425 µg	212 kcal · 1.25g P
#29	Poke greens, cooked	5058 µg	100%	12043 µg	42 kcal · 2.24g P
#30	Parsley, raw	5054 µg	100%	14039 µg	36 kcal · 2.97g P
#31	Sweet potato, canned, fat added	4553 µg	100%	3672 µg	124 kcal · 1.58g P
#32	Lambsquarter, cooked	4543 µg	100%	8413 µg	54 kcal · 3.11g 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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