Which foods are rich in beta-carotene?

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You'll get plenty of beta carotene from the foods below.

  • Carrots
  • Pumpkin and butternut squash
  • Sweet potatoes
  • Spinach
  • Kale
  • Cantaloupe
  • Apricots
  • Mango
  • Nectarines

Deborah Beauvais
Nutrition & Dietetics

Food sources of beta-carotene include sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro and fresh thyme. To maximize the availability of the carotenoids in the foods listed above, the foods should be eaten raw or steamed lightly.

Emilia Klapp
Nutrition & Dietetics
Vegetables or fruits that are dark orange or dark green in color have the highest content of beta-carotene. This antioxidant is found in lesser amounts in mango, green lettuce, pink grapefruit, and broccoli. The best sources include carrots, yams, sweet potatoes, dried apricots, pumpkin, and spinach.