What Has the Most Carotenoids? Top Food Sources Explored

December 17, 2025 •

3 min read

According to scientific research, the exotic Vietnamese gac fruit boasts the highest known concentration of the powerful carotenoid lycopene. However, for more accessible options, the question of what has the most carotenoids depends on whether you're focusing on beta-carotene, lutein, or other variants.

Quick Summary

Answering what food has the most carotenoids involves looking at specific types. While the rare gac fruit is a lycopene powerhouse, common foods like sweet potatoes and kale offer immense beta-carotene and lutein, respectively, with bioavailability often enhanced through cooking or pairing with fat.

Key Points

Gac Fruit is the ultimate lycopene source: The exotic Vietnamese gac fruit has the highest known concentration of lycopene, far surpassing tomatoes.
Sweet potatoes are a beta-carotene superstar: A single medium sweet potato can provide several days' worth of beta-carotene, a potent provitamin A carotenoid.
Kale and spinach are rich in lutein and zeaxanthin: Despite their green color, these leafy greens are packed with eye-health-promoting xanthophylls.
Processed tomatoes enhance lycopene absorption: Heating tomatoes, such as in paste or sauce, breaks down cell walls and increases the bioavailability of their lycopene content.
Fat is essential for carotenoid absorption: Because they are fat-soluble, carotenoids from foods are best absorbed when consumed with a source of healthy fat like olive oil or avocado.
Variety is the best approach: To get a full range of carotenoids, focus on eating a rainbow of colorful fruits and vegetables rather than just one or two items.

Gac Fruit: The Unexpected Champion

Though not a household name in the West, the gac fruit, native to Vietnam, holds the undisputed title for the highest concentration of the carotenoid lycopene. Research shows its lycopene levels can far exceed even processed tomato products like ketchup or paste, which are a major source of the antioxidant in Western diets. While less common, this fact illustrates that some of nature's most potent nutritional sources are not always the most obvious. Its exceptional lycopene content has garnered significant attention from researchers and the health industry for its potential therapeutic applications.

Accessible Superstars for Beta-Carotene

For those seeking more readily available sources of carotenoids, a variety of everyday produce offers significant amounts, especially for beta-carotene, a provitamin A carotenoid. The most recognizable sources are orange-colored foods, though some leafy greens contain even more.

Sweet Potatoes: A single medium, baked sweet potato provides over 600% of the recommended daily intake of Vitamin A due to its high beta-carotene content.
Carrots: Whether raw or cooked, carrots are an iconic source of beta-carotene. Interestingly, cooking them can increase the bioavailability of this nutrient, especially with a bit of added fat like olive oil.
Pumpkin and Winter Squash: These seasonal favorites are packed with beta-carotene, making them a nutritious addition to soups, stews, and baked goods.
Dark Leafy Greens: Kale and spinach are deceptively rich in beta-carotene, despite their green color masking the orange pigment. For example, raw spinach contains a massive 9,406 µg of beta-carotene per 100 grams.

Powerhouse Sources of Other Carotenoids

Beyond beta-carotene, other carotenoids offer specific health benefits, particularly for eye health. The most studied of these are lutein and zeaxanthin.

Lutein and Zeaxanthin: These two are concentrated in the macula of the human eye and are vital for filtering harmful blue light. Excellent dietary sources include:
- Kale: One of the richest sources, offering over 18,000 µg of lutein and zeaxanthin per 100 grams.
- Spinach: Also provides significant amounts, with nearly 12,200 µg per 100 grams.
- Egg Yolks: While containing less overall, the lutein and zeaxanthin in egg yolks are highly bioavailable due to the fat content.
Lycopene: Aside from gac fruit, processed tomatoes contain some of the highest concentrations of lycopene, especially after heating, which helps break down cell walls and makes the nutrient more accessible. Other sources include watermelon and pink grapefruit.

The Importance of Bioavailability

The total amount of a carotenoid in a food is only part of the story. The body's ability to absorb and utilize the nutrient, known as bioavailability, is crucial. Carotenoids are fat-soluble, which means they are best absorbed when consumed with a source of dietary fat. This is why cooking vegetables with oil or eating them alongside fat-rich foods can significantly increase the benefits you receive.

Carotenoid Content Comparison


Food (per 100g)	Primary Carotenoid	Bioavailability Consideration	Relative Potency	Notes
Gac Fruit	Lycopene (34.8 mg)	High (lipid content)	Highest (Lycopene)	Exotic, rare source; excellent for lycopene.
Cooked Kale	Lutein (18,246 µg)	Enhanced by cooking	Highest (Lutein/Zeaxanthin)	Highly concentrated, especially beneficial for eyes.
Baked Sweet Potato	Beta-Carotene (11,509 µg)	High (cooking enhances)	Highest (Beta-Carotene)	Common, highly concentrated source of pro-vitamin A.
Sun-dried Tomato	Lycopene (45.9 mg)	Enhanced by processing/fat	High (Lycopene)	Excellent everyday source of lycopene.
Raw Spinach	Lutein (12,198 µg)	Improved with fat/cooking	High (Lutein/Zeaxanthin)	A nutritional powerhouse, though cooking helps absorption.
Cooked Carrots	Beta-Carotene (8,332 µg)	Enhanced by cooking/fat	High (Beta-Carotene)	Readily available and a staple source.
Watermelon	Lycopene (4,532 µg)	Varies by ripeness	Moderate (Lycopene)	A refreshing fruit source.

Conclusion: Variety is Key

Determining what has the most carotenoids is not a simple question, as the answer depends on the specific carotenoid and its form within the food. While the exotic gac fruit offers astonishing amounts of lycopene, more familiar options like kale, spinach, and sweet potatoes provide extremely high levels of other important carotenoids such as lutein, zeaxanthin, and beta-carotene. The most effective strategy for maximizing your carotenoid intake is to consume a wide variety of colorful fruits and vegetables. Cooking and pairing these foods with healthy fats can further improve absorption and ensure you receive the full spectrum of benefits these powerful antioxidants offer.

For additional information on the antioxidant properties and health benefits of various carotenoids, consult peer-reviewed studies published on the National Institutes of Health website.

Frequently Asked Questions

There is no single 'best' food, as different foods are richest in different types of carotenoids. The exotic gac fruit has the highest lycopene concentration, while cooked kale is a top source for lutein, and baked sweet potatoes are extremely high in beta-carotene.

No, they are not the same. Some carotenoids, called provitamin A carotenoids (like beta-carotene), can be converted into vitamin A in the body. Other carotenoids, like lycopene and lutein, do not convert to vitamin A but have their own unique health benefits.

In general, cooking can increase the bioavailability of carotenoids, especially when done with a small amount of oil. The heat helps break down the plant's cell walls, making the nutrients more accessible for absorption.

Carotenoids are fat-soluble compounds, meaning they dissolve in fat rather than water. Consuming them with a source of healthy dietary fat significantly improves the body's ability to absorb them from the digestive system into the bloodstream.

The most common and researched carotenoids in the human diet are beta-carotene, alpha-carotene, lycopene, lutein, zeaxanthin, and beta-cryptoxanthin. These are broadly categorized into carotenes and xanthophylls.

While it's not a definitive rule, foods with intense red, orange, or yellow colors are typically rich in carotenoids. However, some dark green leafy vegetables like kale and spinach are also high in them, with the green chlorophyll pigment masking the underlying yellow and orange hues.

Yes, animal products can contain carotenoids. For example, egg yolks are a good source of highly bioavailable lutein and zeaxanthin, while butter from grass-fed cows gets its yellowish color from beta-carotene.