Beta-Carotene
Provitamin A carotenoid found in orange and yellow fruits and vegetables. Converted to retinol in the body.
No established daily requirement for this nutrient.
Top Foods Highest in Beta-Carotene
Amount per 100g serving. Values in µg per 100g.
Foods Highest in Beta-Carotene (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Peppers, sweet, red, freeze-dried | 42,891 µg | Vegetables and Vegetable Products |
| 2 | Carrot, dehydrated | 33,954 µg | Vegetables and Vegetable Products |
| 3 | Spices, paprika | 26,162 µg | Spices and Herbs |
| 4 | Spices, pepper, red or cayenne | 21,840 µg | Spices and Herbs |
| 5 | Grape leaves, raw | 16,194 µg | Vegetables and Vegetable Products |
| 6 | Spices, chili powder | 15,000 µg | Spices and Herbs |
| 7 | Peppers, hot chile, sun-dried | 14,844 µg | Vegetables and Vegetable Products |
| 8 | Snacks, sweet potato chips, unsalted | 14,205 µg | Snacks |
| 9 | Sweet potato, frozen, cooked, baked, without salt | 12,498 µg | Vegetables and Vegetable Products |
| 10 | Sweet potato, cooked, baked in skin, flesh, without salt | 11,509 µg | Vegetables and Vegetable Products |
| 11 | Tomato powder | 10,348 µg | Vegetables and Vegetable Products |
| 12 | Sweet potato, cooked, boiled, without skin, with salt | 9,444 µg | Vegetables and Vegetable Products |
| 13 | Sweet potato, cooked, boiled, without skin | 9,444 µg | Vegetables and Vegetable Products |
| 14 | Carrot juice, canned | 9,303 µg | Vegetables and Vegetable Products |
| 15 | Dandelion greens, cooked, boiled, drained, with salt | 8,727 µg | Vegetables and Vegetable Products |
| 16 | Carrots, raw | 8,285 µg | Vegetables and Vegetable Products |
| 17 | Carrots, frozen, cooked, boiled, drained, without salt | 8,199 µg | Vegetables and Vegetable Products |
| 18 | Carrots, frozen, cooked, boiled, drained, with salt | 8,199 µg | Vegetables and Vegetable Products |
| 19 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, w | 7,237 µg | Vegetables and Vegetable Products |
| 20 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, w | 7,237 µg | Vegetables and Vegetable Products |
Health Effects of Beta-Carotene
Beta-carotene is the most important provitamin A carotenoid, providing about 50% of dietary vitamin A in plant-based diets. It is also a potent antioxidant and supports immune function.
No specific deficiency; contributes to vitamin A deficiency if overall carotenoid and preformed vitamin A intake is low.
High intake from food causes harmless carotenodermia (orange skin). Beta-carotene supplements (20-30mg/day) may increase lung cancer risk in smokers (ATBC and CARET trials).
Absorption & Interactions
Fat-soluble; requires bile acids and dietary fat for micelle formation. Absorption efficiency varies widely (5-65%) based on food matrix, processing, fat intake, and genetics (BCO1 polymorphisms).
Other Vitamins
Frequently Asked Questions
How much Beta-Carotene do I need per day?
There is no established daily requirement for Beta-Carotene.
Which food has the most Beta-Carotene?
The food highest in Beta-Carotene is Peppers, sweet, red, freeze-dried with 42,891 µg per 100g.
What does Beta-Carotene do in the body?
Provitamin A carotenoid found in orange and yellow fruits and vegetables. Converted to retinol in the body.