Beta-carotene is the most common provitamin A carotenoid in the diet, and the body converts it to vitamin A as needed. The foods below are ranked by beta-carotene per 100g.
Carrot — the top-ranked source
| Total Fat | 0.24 g |
|---|---|
| Saturated Fat | 0.03 g |
| Sodium | 69 mg |
| Potassium | 320 mg |
| Total Carbohydrate | 9.58 g |
| Dietary Fiber | 2.8 g |
| Total Sugars | 4.74 g |
| Protein | 0.93 g |
If you want a practical starting point for eating more Beta-Carotene, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Beta-Carotene amount per 100g µg drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Beta-Carotene compound page to understand absorption, forms and interactions.
Top 15 Beta-Carotene foods
- Carrot — 8,285.0 µg per 100g. Beta-carotene, vitamin K1, biotin
- Spinach — 5,626.0 µg per 100g. Vitamin K, folate, iron
- Kale — 2,870.0 µg per 100g. Vitamin K, vitamin A, vitamin C
- Sweet Potato — 2,217.0 µg per 100g. Beta-carotene (vitamin A), vitamin C, manganese
- Chilli Pepper — 534.0 µg per 100g. Vitamin C (exceptionally high), capsaicin, vitamin A
- Green Peas — 449.0 µg per 100g. Vitamin K, folate, vitamin C
- Tomato — 449.0 µg per 100g. Vitamin C, potassium, lycopene
- Broccoli — 361.0 µg per 100g. Vitamin C, vitamin K, folate
- Watermelon — 303.0 µg per 100g. Vitamin C, lycopene, vitamin A
- Peach — 162.0 µg per 100g. Vitamin C, vitamin A, vitamin E
- Blackberries — 128.0 µg per 100g. Vitamin C, vitamin K, manganese
- Courgette (Zucchini) — 120.0 µg per 100g. Vitamin C, potassium, vitamin B6
- Cheddar Cheese — 85.0 µg per 100g. Calcium, protein, vitamin B12
How to actually eat more Beta-Carotene
A handful of additions usually move the needle more than a full diet reset. Beta-Carotene is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Eye Health hub and the Beta-Carotene compound page.
Common questions
How much Beta-Carotene do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Beta-Carotene effectively. Supplements are useful for filling confirmed gaps.