Beta-carotene is a plant pigment found in red, yellow, and orange fruits and vegetables. It acts as an antioxidant. The body converts beta-carotene into vitamin A, which plays a key role in immune function, vision, and skin health. Here are some of the best sources of beta-carotene:
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- Beta-carotene content: 17,000 micrograms (mcg)
- Serving size: 1 cup, canned
Pumpkin is one of the richest sources of beta-carotene, the pigment responsible for its bright orange color. Pumpkin is also low in calories and high in fiber, which can help you feel full longer.
Canned pumpkin is just as nutritious as fresh and often more convenient. It works well in both sweet and savory dishes. When possible, opt for plain canned pumpkin rather than pumpkin pie filling, which contains added sugar.
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- Beta-carotene content: 14,300 mcg
- Serving size: 1 medium baked sweet potato without skin
Sweet potatoes are an excellent source of beta-carotene. They’re also a great source of vitamin C, covering about 21% of your daily needs.
Vitamin C is a powerful antioxidant that helps support immune health and protect cells from damage. It’s also needed for the production of collagen, a protein that supports wound healing and skin health.
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- Beta-carotene content: 12,995 mcg
- Serving size: 1 cup sliced, cooked
Carrots are another good source of beta-carotene. While raw carrots still have a good amount, eating cooked carrots may help your body absorb more beta-carotene. There’s also evidence that juicing carrots may improve beta-carotene absorption by breaking down plant cell walls, making the nutrient easier for your body to use.
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- Beta-carotene content: 11,300 mcg
- Serving size: 1 cup, cooked
Spinach may not be orange, but it’s still high in beta-carotene. The green color comes from chlorophyll, which masks the orange pigment.
Spinach also contains iron, folate, vitamin K, and lutein, an antioxidant that supports eye health.
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- Beta-carotene content: 9,370 mcg
- Serving size: 1 cup cubed, cooked
Butternut squash is one of the most popular winter squash varieties. It has a smooth texture and a slightly nutty flavor. One cup of cooked butternut squash also provides over 30% of your daily vitamin C needs.
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- Beta-carotene content: 8,570 mcg
- Serving size: 1 cup, cooked
Collard greens are a leafy green vegetable packed with health-promoting nutrients, including vitamins A, C, E, and K. Just one cup cooked provides more than six times your daily vitamin K needs. Sautéing collard greens in a small amount of olive oil can help improve the absorption of fat-soluble nutrients like beta-carotene.
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- Beta-carotene content: 4,450 mcg
- Serving size: 1 cup
Cantaloupe is one of the few fruits high in beta-carotene. Its high water content helps with hydration, and it also provides vitamin C and potassium. Because it’s naturally sweet and doesn’t require cooking, it’s an easy way to boost your beta-carotene intake.
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- Beta-carotene content: 2,460 mcg
- Serving size: 1 cup shredded, raw
Romaine lettuce contains more beta-carotene than lighter-colored lettuces like iceberg. It also provides folate and vitamin K. While it may not be an obvious choice, romaine lettuce can be an easy way to add more beta-carotene to salads and meals.
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- Beta-carotene content: 2,040 mcg
- Serving size: 1 cup cooked
Kale is a well-known superfood that provides beta-carotene, vitamin C, vitamin K, and eye-supporting antioxidants like lutein and zeaxanthin. Cooking kale helps reduce bitterness and improves the absorption of fat-soluble nutrients like beta-carotene.
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- Beta-carotene content: 1,690 mcg
- Serving size: 1 cup, halves
Apricots are a hydrating fruit that supply your body with beta-carotene, fiber, and vitamin C. Like beta-carotene, vitamin C supports eye health by helping protect against oxidative damage and may lower the risk of cataracts.
Dried apricots are also a good source of beta-carotene, but because they’re more concentrated, they tend to contain more sugar. This is something to keep in mind if you’re monitoring your blood sugar levels.
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- Beta-carotene content: 1,660 mcg
- Serving size: 1 cup, sautéed
Red bell peppers contain more beta-carotene than green peppers because they’re fully ripened. They’re also rich in vitamin C, which supports immune health and helps protect cells from damage. Light cooking, such as stir-frying, can slightly improve beta-carotene absorption while still preserving most of the peppers’ nutrients.
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- Beta-carotene content: 1,449 mcg
- Serving size: 1 cup, cooked
Broccoli provides beta-carotene along with fiber and vitamin C. It also contains vitamin K and folate, nutrients important for blood clotting and cell function. Broccoli also offers plant compounds called glucosinolates, which have antioxidant and anti-inflammatory properties. Diets high in glucosinolates have been linked to a lower risk of chronic health conditions.
There is no set recommended daily intake for beta-carotene itself. Instead, needs are based on vitamin A.
For adults, the recommended dietary allowance for vitamin A is:
- 700 mcg retinol activity equivalents (RAE) for women
- 900 mcg RAE for men
About 12 mcg of dietary beta-carotene equals 1 mcg of vitamin A (RAE).
Vitamin A recommendations are based on how the body uses different forms of the nutrient. Vitamin A from supplements can build up in the body and become harmful at high doses, but beta-carotene from fruits and vegetables is converted into vitamin A only when the body needs it. Because of this, getting too much beta-carotene from food is uncommon. In rare cases, high intakes can cause carotenodermia, a harmless condition that turns the skin yellow-orange.
