Top 10 Foods Highest in Alpha-Carotene

Written by Daisy Whitbread, MScN

Alpha-Carotene is a precursor to creating vitamin A in the body, and while important, is far less common than beta-carotene. Like beta-carotene, alpha-carotene is fat soluble and is best consumed with some form of fat.

Alpha-Carotene foods include orange vegetables like pumpkin, carrots, and winter squash. Other alpha-carotene food sources include tomatoes, napa cabbage, swiss chard, collards, green beans, tangerines, sweet bell peppers, and podded peas. Below are the top 10 foods highest in Alpha-Carotene, for more, see the extended list of foods rich in alpha-carotene.


A Pumpkin

#1: Pumpkin
Alpha Carotene in 100g 1 cup, mashed (245g)
2715μg 6651.8μg
Click to see complete nutrition facts.


A Bunch of Carrots

#2: Carrots
Alpha Carotene in 100g 1/2 cup slices (78g)1 carrot (46g)
3776μg 2945.3μg1737μg
Click to see complete nutrition facts.


Butternut Squash

#3: Winter Squash (Butternut)
Alpha Carotene in 100g 1 cup, cubes (205g)
1130μg 2316.5μg
The average winter squash provides 1398.1μg of alpha-carotene per cooked cup cubed. Click to see complete nutrition facts.


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A Red Ripe Tomato

#4: Tomatoes
Alpha Carotene in 100g 1 cup, chopped or sliced (180g)1 medium whole (2-3/5" dia) (123g)
101μg 181.8μg124.2μg
Click to see complete nutrition facts.


Napa Cabbage Leaves

#5: Napa Cabbage (Cooked)
Alpha Carotene in 100g 1 cup (109g)
49μg 53.4μg
Click to see complete nutrition facts.


Swiss Chard Leaves

#6: Swiss Chard
Alpha Carotene in 100g 1 cup, chopped (175g)
45μg 78.8μg
Collards provide 216μg of alpha-carotene per cup cooked. Click to see complete nutrition facts.


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Green Beans

#7: Green (Snap) Beans
Alpha Carotene in 100g 1 cup (135g)
55μg 74.3μg
Click to see complete nutrition facts.


Tangerines

#8: Tangerines (Mandarin Oranges)
Alpha Carotene in 100g 1 cup, sections (195g)1 medium (2-1/2" dia) (88g)
101μg 197μg88.9μg
Click to see complete nutrition facts.


Bell Peppers

#9: Sweet Bell Peppers
Alpha Carotene in 100g 1 cup, chopped (149g)1 medium (approx 2-3/4" long, 2-1/2" dia) (119g)
21μg 31.3μg25μg
A medium banana pepper provides 17.9μg of alpha-carotene. Click to see complete nutrition facts.


Green Podded Peas

#10: Podded Peas
Alpha Carotene in 100g 1 cup (160g)
53μg 84.8μg
Click to see complete nutrition facts.


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Click each heading below for more information from HealthAliciousNess.com

Balsam-Pear (Bitter Melon)185μg per 100 gram serving172.1μg per 1 cup (1/2" pieces) (93 grams)229.4μg per 1 balsam-pear (124 grams) Click to see complete nutrition facts for Balsam-Pear (Mitter Melon)
Tomato and Vegetable Juice (Low Sodium)210μg per 100 gram serving508.2μg per 1 cup (242 grams)63.4μg per 1 fl oz (30 grams) Click to see complete nutrition facts for Tomato and Vegetable Juice (Low Sodium)
Canned Grape Leaves629μg per 100 gram serving25.2μg per 1 leaf (4 grams) Click to see complete nutrition facts for Canned Grape Leaves
Dandelion greens raw363μg per 100 gram serving199.7μg per 1 cup, chopped (55 grams) Click to see complete nutrition facts for Dandelion Greens (Raw)
Fiddlehead Ferns261μg per 100 gram serving Click to see complete nutrition facts for Fiddlehead Ferns (Raw)
Chili Powder2090μg per 100 gram serving167.2μg per 1 tbsp (8 grams)56.4μg per 1 tsp (3 grams) Click to see complete nutrition facts for Chili Powder
Hot Pickled Peppers163μg per 100 gram serving55.4μg per 1/4 cup drained (34 grams) Click to see complete nutrition facts for Hot Pickled Peppers
Nopales (Cooked)47μg per 100 gram serving70μg per 1 cup (149 grams)13.6μg per 1 pad (29 grams) Click to see complete nutrition facts for Nopales (Cooked)
Plantains353μg per 100 gram serving706μg per 1 cup, mashed (200 grams)543.6μg per 1 cup slices (154 grams) Click to see complete nutrition facts for Plantains
Kumquats155μg per 100 gram serving29.5μg per 1 fruit without refuse (19 grams) Click to see complete nutrition facts for Kumquats
Banana Peppers39μg per 100 gram serving48.4μg per 1 cup (124 grams)17.9μg per 1 medium (4-1/2" long) (46 grams) Click to see complete nutrition facts for Banana Peppers
Minestrone Soup370μg per 100 gram serving888μg per 1 cup (240 grams) Click to see complete nutrition facts for Minestrone Soup
Coriander (Cilantro) Leaves36μg per 100 gram serving1.4μg per 1/4 cup (4 grams)7.2μg per 9 sprigs (20 grams) Click to see complete nutrition facts for Coriander (Cilantro) Leaves

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Data Sources and References

    • USDA National Nutrient Database for Standard Reference, Release 28.