Beta-carotene is the vivid orange-red pigment behind carrots, sweet potato, pumpkin and red peppers, and it lends its colour to dark leafy greens too, where chlorophyll simply masks it. It is the best-known provitamin A carotenoid: the body converts it into vitamin A on demand, which makes it a safe, self-regulating way to meet that need from plants. Doubling as an antioxidant, beta-carotene helps protect skin and eyes from everyday oxidative wear, and because it is fat-soluble, it is far better absorbed alongside a little dietary fat.
What is Beta-Carotene?
Beta-Carotene is a provitamin A carotenoid that plays a critical role in serving as a plant-based source of vitamin A and acting as an antioxidant that protects skin and eyes. While many general diets overlook it, maintaining optimal levels of Beta-Carotene is frequently tracked by people working to optimize their Skin & eye health.
Top Foods High in Beta-Carotene
A data-driven breakdown of the foods with the highest concentration of Beta-Carotene per 100 g.
| Food | Beta-Carotene |
|---|---|
| Carrot | 8,285 µg |
| Spinach | 5,626 µg |
| Kale | 2,870 µg |
| Sweet Potato | 2,217 µg |
| Chilli Pepper | 534 µg |
| Tomato | 449 µg |
| Green Peas | 449 µg |
| Broccoli | 361 µg |
| Watermelon | 303 µg |
| Peach | 162 µg |
| Blackberries | 128 µg |
| Courgette (Zucchini) | 120 µg |
| Cheddar Cheese | 85 µg |
How Beta-Carotene Impacts Skin & eye health
Research links diets rich in Beta-Carotene to changes in Skin & eye health. Optimizing intake of these foods can support healthy Skin & eye health levels via converting into vitamin A as the body needs it and neutralising the free radicals that age skin and eye tissue.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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