Beta-Carotene in Fruits and Vegetables

List of fruits and vegetables with a high beta-Carotene content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Grape leaves 16194µg 323.9%
2 Chili pepper 14844µg 296.9%
3 Sweet potato 9444µg 188.9%
4 Raw sweet potato 8509µg 170.2%
5 Boiled carrots 8332µg 166.6%
6 Carrots 8285µg 165.7%
7 Turnip greens 6952µg 139%
8 Cooked spinach 6288µg 125.8%
9 Kale 5927µg 118.5%
10 Dandelion greens 5854µg 117.1%
11 Spinach 5626µg 112.5%
12 Romaine lettuce 5226µg 104.5%
13 Parsley 5054µg 101.1%
14 Cooked collard greens 4513µg 90.3%
15 Red leaf lettuce 4495µg 89.9%
16 Lettuce 4443µg 88.9%
17 Garden cress 4150µg 83%
18 Coriander 3930µg 78.6%
19 Beet greens 3794µg 75.9%
20 Swiss chard 3647µg 72.9%
21 Chicory greens 3430µg 68.6%
22 Pumpkin 3100µg 62%
23 Collard greens 2991µg 59.8%
24 Cooked rapini 2720µg 54.4%
25 Chinese cabbage 2681µg 53.6%
26 Chives 2612µg 52.2%
27 Green onions 2400µg 48%
28 Dried apricots 2163µg 43.3%
29 Cooked pumpkin 2096µg 41.9%
30 Fiddlehead ferns 2040µg 40.8%
31 Cantaloupe melon 2020µg 40.4%
32 Butterhead lettuce 1987µg 39.7%
33 Watercress 1914µg 38.3%
34 Red bell peppers 1624µg 32.5%
35 Rapini 1573µg 31.5%
36 Arugula 1424µg 28.5%
37 Endive 1300µg 26%
38 Escarole 1133µg 22.7%
39 Apricots 1094µg 21.9%
40 Chinese broccoli 1032µg 20.6%
41 Leeks 1000µg 20%
42 Cooked chinese broccoli 983µg 19.7%
43 Cooked broccoli 929µg 18.6%
44 Cherry 770µg 15.4%
45 Passion fruit 743µg 14.9%
46 Grapefruit 686µg 13.7%
47 Zucchini 670µg 13.4%
48 Red cabbage 670µg 13.4%
49 Mango 640µg 12.8%
50 Cooked asparagus 604µg 12.1%
51 Savoy cabbage 600µg 12%
52 Fennel 578µg 11.6%
53 Hot chili pepper 534µg 10.7%
54 Cooked leek 487µg 9.7%
55 Cooked brussels sprouts 465µg 9.3%
56 Plantains 457µg 9.1%
57 Brussels sprouts 450µg 9%
58 Green peas 449µg 9%
59 Tomatoes 449µg 9%
60 Asparagus 449µg 9%
61 Okra 416µg 8.3%
62 Green beans (snap beans) 380µg 7.6%
63 Guava 374µg 7.5%
64 Broccoli 361µg 7.2%
65 Naranjilla 333µg 6.7%
66 Canned green peas 320µg 6.4%
67 Watermelon 303µg 6.1%
68 Iceberg lettuce 299µg 6%
69 Cooked tomatoes 293µg 5.9%
70 Papayas 274µg 5.5%
71 Celery 270µg 5.4%
72 Green olives 231µg 4.6%
73 Green bell peppers 208µg 4.2%
74 Ripe olives 204µg 4.1%
75 Plums 190µg 3.8%
76 Lima beans 182µg 3.6%
77 Edamame 175µg 3.5%
78 Prunes 173µg 3.5%
79 Peaches 162µg 3.2%
80 Tangerines 155µg 3.1%
81 Blackberry 128µg 2.6%
82 Dried bananas 101µg 2%
83 Dates (medjool) 89µg 1.8%
84 Horned melon 88µg 1.8%
85 Alfalfa sprouts 87µg 1.7%
86 Figs 85µg 1.7%
87 Mamey sapote 82µg 1.6%
88 Yam 73µg 1.5%
89 Oranges 71µg 1.4%
90 Cooked sweet corn 66µg 1.3%
91 Tomatillos 63µg 1.3%
92 Avocado 62µg 1.2%
93 Jackfruit 61µg 1.2%
94 Rhubarb 61µg 1.2%
95 Kimchi 55µg 1.1%
96 Kiwifruit 52µg 1%
97 Patty pan squash 51µg 1%
98 Cooked cabbage 48µg 1%
99 Sweet corn 47µg 0.9%
100 Cucumber 45µg 0.9%
101 Cabbage 42µg 0.8%
102 Chickpeas 40µg 0.8%
103 Grapes (red or green) 39µg 0.8%
104 Grapes (muscadine) 39µg 0.8%
105 Taro root 39µg 0.8%
106 Cranberries 38µg 0.8%
107 Pineapple 35µg 0.7%
108 Blueberries 32µg 0.6%
109 Honeydew melon 30µg 0.6%
110 Lime 30µg 0.6%
111 Apple 27µg 0.5%
112 Bananas 26µg 0.5%
113 Prickly pears 25µg 0.5%
114 Red and white currants 25µg 0.5%
115 Carambola 25µg 0.5%
116 Durian 23µg 0.5%
117 Eggplant 22µg 0.4%
118 Kohlrabi 22µg 0.4%
119 Wasabi 21µg 0.4%
120 Cooked kohlrabi 21µg 0.4%
121 Loganberries 21µg 0.4%
122 Cooked beets 21µg 0.4%
123 Beets 20µg 0.4%
124 Tamarinds 18µg 0.4%
125 Ground ginger 18µg 0.4%
126 Cooked chickpeas 16µg 0.3%
127 Radicchio 16µg 0.3%
128 Pear 14µg 0.3%
129 Canned corn 14µg 0.3%
130 Mung beans 14µg 0.3%
131 Raspberries 12µg 0.2%
132 Jerusalem artichoke 12µg 0.2%
133 Fava beans 9µg 0.2%
134 Mashed potatoes (milk and butter added) 9µg 0.2%
135 Cowpeas 9µg 0.2%
136 Mulberries 9µg 0.2%
137 Artichokes 8µg 0.2%
138 Strawberry 7µg 0.1%
139 Cooked cauliflower 7µg 0.1%
140 Mung bean sprouts 6µg 0.1%
141 Dates (deglet noor) 6µg 0.1%
142 Soy beans 5µg 0.1%
143 Garlic 5µg 0.1%
144 Lentils 5µg 0.1%
145 Peas 4µg 0.1%
146 Radish 4µg 0.1%
147 French fried potatoes 3µg 0.1%
148 Lemons 3µg 0.1%
149 Shallots 3µg 0.1%
150 Rambutan 2µg 0%
151 Feijoa 2µg 0%
152 Cherimoya 2µg 0%
153 Rutabaga 1µg 0%
154 Boiled potatoes 1µg 0%
155 Raw potatoes 1µg 0%
156 Onion 1µg 0%
157 Cooked onion 1µg 0%
158 Soursop 1µg 0%
159 Peanuts 0µg 0%
160 Roasted peanuts 0µg 0%
161 Pomegranates 0µg 0%
162 Daikon 0µg 0%
163 Golden raisins 0µg 0%
164 Ginger root 0µg 0%
165 Potatoes 0µg 0%
166 Potato starch 0µg 0%
167 Burdock root 0µg 0%
168 Kumquat 0µg 0%
169 Litchis 0µg 0%
170 Parsnips 0µg 0%
171 Breadfruit 0µg 0%
172 Pummelo 0µg 0%
173 Turnips 0µg 0%
174 Cooked turnips 0µg 0%
175 Soy protein isolate 0µg 0%
176 Soy protein concentrate 0µg 0%
177 Hydrolyzed soy sauce 0µg 0%
178 Soy sauce (tamari) 0µg 0%
179 Extra-firm tofu 0µg 0%
180 Firm tofu 0µg 0%
181 Navy beans 0µg 0%
182 Kidney beans 0µg 0%
183 Pinto beans 0µg 0%
184 Pink beans 0µg 0%
185 Black beans 0µg 0%
186 Cauliflower 0µg 0%
187 Chayote 0µg 0%
188 Quince 0µg 0%
189 Amaranth grain 0µg 0%
190 Mammy-apple 0µg 0%
191 Cardoon 0µg 0%
192 Bamboo shoots 0µg 0%
193 Acerola 0µg 0%
194 Butterbur 0µg 0%
195 Broad beans 0µg 0%
196 Broad beans (raw) 0µg 0%
197 Elderberry 0µg 0%
198 Pigeon peas 0µg 0%
199 Pea sprouts 0µg 0%
200 Java plum 0µg 0%