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 |
|---|---|
| Sweet Potato | 8,509 µg |
| Carrot | 8,285 µg |
| Spinach | 5,626 µg |
| Parsley | 5,054 ug |
| Butternut Squash | 4,226 ug |
| Basil | 3,142 ug |
| Pumpkin | 3,100 ug |
| Kale | 2,870 µg |
| Thyme | 2,264 ug |
| Red Bell Pepper | 1,624 ug |
| Apricot | 1,094 ug |
| Oregano | 1,007 ug |
| Mango | 640 ug |
| Chilli Pepper | 534 µg |
| Brussels Sprouts | 450 ug |
| Asparagus | 449 ug |
| Tomato | 449 µg |
| Green Peas | 449 µg |
| Green Beans | 379 ug |
| Guava | 374 ug |
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 31 July 2026
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