What Fruit Is High in Beta-Carotene? A Comprehensive Guide

December 16, 2025 •

3 min read

According to the National Institutes of Health, the human body converts beta-carotene from food into vitamin A, a key nutrient for vision and immune function. Learning what fruit is high in beta-carotene can help you easily enhance your diet with this powerful antioxidant.

Quick Summary

This guide details the best fruit sources of beta-carotene, discussing their nutritional content and health benefits for vision, skin, and the immune system. It also provides tips on improving absorption and offers creative ways to add these vibrant fruits to your daily meals.

Key Points

Top Fruits: The fruits highest in beta-carotene include cantaloupe, mangoes, and papayas, all known for their distinctive orange or yellow flesh.
Health Benefits: Regular consumption of beta-carotene supports healthy vision, strengthens the immune system, and protects skin health due to its antioxidant properties.
Absorption: Pair beta-carotene-rich fruits with a healthy fat like olive oil, avocado, or nuts to significantly improve the body's absorption of this fat-soluble nutrient.
Cooked vs. Raw: While most fruits are eaten raw, cooking some vegetables can enhance carotenoid bioavailability, though eating fruits raw is still highly beneficial.
Diet Over Supplements: Getting beta-carotene from a varied diet of fruits and vegetables is safer and more effective than relying on supplements, especially for smokers.
Variety is Key: Eating a range of different colored fruits and vegetables ensures you get a wide spectrum of nutrients, including those with hidden beta-carotene, like some dark leafy greens.

Top Fruits Packed with Beta-Carotene

Beta-carotene is a precursor to Vitamin A and a powerful antioxidant that helps protect the body from damage caused by free radicals. While many vegetables like carrots and sweet potatoes are well-known sources, several fruits are also excellent providers of this vital nutrient. Incorporating these into your diet can lead to significant health benefits, particularly for your eyes and skin.

Mangoes: The Tropical Powerhouse

Mangoes are a top contender when considering which fruit is high in beta-carotene. This tropical delight not only boasts a rich, sweet flavor but also a high concentration of carotenoids. A single cup of raw mango pieces contains over 1,000 mcg of beta-carotene, and this amount can be even higher depending on the variety. Mangoes also offer other essential nutrients like fiber, vitamin C, and potassium, which support digestive and cardiovascular health.

Cantaloupe: A Summertime Staple

Another excellent source is cantaloupe, with one cup containing approximately 3,840 mcg of beta-carotene. This refreshing summer fruit is also high in water content and fiber, making it a great choice for hydration and satiety. Its rich orange color is a tell-tale sign of its high antioxidant content. Adding cantaloupe to a fruit salad, smoothie, or simply enjoying it on its own is an easy way to boost your daily intake.

Papayas: The Exquisite Caribbean Fruit

Papayas are another tropical fruit that should not be overlooked. Research shows yellow-fleshed papayas contain a significant amount of beta-carotene, offering between 1,524 and 3,310 mcg per 100g serving. Papaya also contains an enzyme called papain, which aids in digestion and can soothe an upset stomach. It can be enjoyed in smoothies, salsas, or as a breakfast fruit.

Apricots: Small but Mighty

Both fresh and dried apricots are wonderful sources of beta-carotene. A half cup of fresh apricot halves contains around 1,690 mcg, while the dried version offers an even more concentrated dose with 2,810 mcg per half cup. Apricots are also rich in fiber, vitamin C, and other antioxidants, making them a nutritious and convenient snack.

Other Notable Fruit Sources

While mangoes, cantaloupe, and papayas lead the pack, other fruits also contribute to beta-carotene intake:

Pink Grapefruit: A cup of pink grapefruit contains a good percentage of the Daily Recommended Intake of beta-carotene.
Plums: These dark fruits contain beta-carotene and other beneficial compounds.
Peaches and Nectarines: These stone fruits, with their warm, orange tones, also contribute to your intake.

Maximizing Your Beta-Carotene Intake

To get the most out of your high-beta-carotene fruits, consider these tips:

Pair with Healthy Fats: Beta-carotene is fat-soluble, meaning it's absorbed better by the body when consumed with healthy fats. Drizzling olive oil on a fruit and vegetable salad or adding avocado or nuts to a smoothie can significantly improve absorption.
Lightly Cook Some Fruits: While less common for fruits, some studies show that cooking can increase the bioavailability of carotenoids by breaking down cell walls. However, most people prefer raw fruits, and that's perfectly fine for boosting intake.
Don't Overdo Supplements: It's best to obtain beta-carotene from whole foods rather than supplements, especially for individuals who smoke or have a history of asbestos exposure. High doses from supplements can carry risks, while dietary sources provide a safer, more balanced nutrient profile.

Comparison of Beta-Carotene Rich Fruits (Per 100g)


Fruit (Raw)	Approximate Beta-Carotene Content	Other Key Nutrients
Cantaloupe	~2,040 mcg	Vitamin C, Potassium, Fiber
Mango	~1,060 mcg	Vitamin C, Vitamin B6, Fiber
Papaya	~1,572 mcg	Vitamin C, Digestive Enzymes
Apricots	~1,690 mcg	Vitamin A, Vitamin C, Fiber

Conclusion

Incorporating a variety of fruits high in beta-carotene is a simple and delicious way to support your overall health. Mangoes, cantaloupe, and papayas stand out as exceptional choices, providing not just this powerful antioxidant but also a host of other vitamins and minerals. By pairing these vibrant fruits with healthy fats and focusing on a balanced, whole-foods diet, you can maximize your body's ability to utilize this nutrient for better vision, improved skin health, and a stronger immune system.

[Fruits high in beta-carotene] are a cornerstone of a healthy and colorful diet. For those looking to increase their intake, a wide variety of delicious options are available to explore and enjoy.

Frequently Asked Questions

Beta-carotene is a red-orange pigment found in many plants, especially fruits and vegetables. The human body converts it into vitamin A (retinol), an essential nutrient for maintaining healthy skin, vision, and a strong immune system.

While fruits like mangoes and cantaloupe are excellent sources, vegetables like carrots and sweet potatoes generally contain higher concentrations of beta-carotene. However, a balanced diet including both offers the best nutrient profile.

Yes, dried fruit can be a concentrated source of beta-carotene. For example, dried apricots contain a higher amount per serving than their fresh counterparts, though freshness may also impact nutrient content.

It is very difficult to consume a toxic amount of beta-carotene from food sources alone. Excessive intake from food may cause a harmless skin yellowing called carotenemia, but dangerous levels of vitamin A from beta-carotene conversion are rare.

Try adding mango, papaya, or cantaloupe to morning smoothies, fruit salads, or yogurt. Apricots, both fresh and dried, make a great snack, and you can add fruits to salsas or savory dishes for a nutritious twist.

Lightly cooking some fruits and vegetables can actually break down cell walls, which may improve the bioavailability of beta-carotene. However, the benefits of eating raw, fresh fruit are significant, so it's a matter of preference and dietary variety.

Since beta-carotene is converted to vitamin A, a deficiency can lead to symptoms like night blindness, a weakened immune system, and skin problems. Eating a varied diet rich in colorful fruits and vegetables is the best way to prevent this.