Top Plant-Based Foods with High Amounts of Beta-Carotene

November 18, 2025 •

4 min read

According to USDA data, a single serving of boiled sweet potatoes contains more than 100% of the daily recommended intake of provitamin A. This vital nutrient, more commonly known as beta-carotene, is abundant in many colorful plant-based foods that support overall health.

Quick Summary

This article explores various plant-based sources of beta-carotene, including vegetables, fruits, and herbs, highlighting their nutritional value and conversion into vitamin A within the body.

Key Points

Top Vegetable Sources: Sweet potatoes, carrots, pumpkin, and winter squash are among the richest vegetable sources of beta-carotene, with orange-colored vegetables being particularly potent.
Dark Leafy Greens are Beta-Carotene Powerhouses: Despite their green color, vegetables like spinach, kale, and collard greens contain high concentrations of beta-carotene, masked by their chlorophyll content.
Fruits with High Content: Yellow and orange fruits such as cantaloupe, mangoes, apricots, and papaya are excellent natural sources of beta-carotene.
Boost Absorption with Healthy Fats: To maximize the body's absorption of fat-soluble beta-carotene, consume it alongside healthy fats like olive oil, avocado, or nuts.
Beta-Carotene is a Precursor to Vitamin A: The body converts beta-carotene into vitamin A, which is essential for healthy vision, skin, and immune system function.
Antioxidant Benefits: Beyond its role as a provitamin, beta-carotene acts as a powerful antioxidant that helps protect cells from damage and may reduce the risk of certain chronic diseases.

What is Beta-Carotene?

Beta-carotene is a vibrant, fat-soluble pigment found in plants, responsible for the red, orange, and yellow hues of many fruits and vegetables. As a carotenoid, it serves as a powerful antioxidant, protecting the body's cells from damage caused by free radicals. Importantly, beta-carotene is a provitamin A carotenoid, meaning the body can convert it into vitamin A (retinol), a nutrient essential for healthy vision, skin, immune function, and cell growth. The efficiency of this conversion depends on several factors, including the food source and the presence of dietary fat, which aids in absorption.

Vegetables Rich in Beta-Carotene

When it comes to boosting your beta-carotene intake, vegetables offer some of the most potent sources. These plant powerhouses are easily integrated into a daily diet, providing a significant nutritional impact.

Root and Tuber Vegetables

Sweet Potatoes: Often cited as a top source, sweet potatoes offer a substantial amount of beta-carotene, especially when cooked. Baking or roasting them with a bit of healthy fat, like olive oil, can further improve absorption.
Carrots: The namesake of beta-carotene, carrots are an excellent source. Both raw and cooked versions provide this nutrient, though some studies suggest cooking can increase bioavailability.
Pumpkin and Winter Squash: These seasonal favorites are packed with beta-carotene. Pumpkin can be enjoyed in soups, purees, and roasted dishes, while butternut squash is another rich option.

Leafy Greens

Spinach: This versatile leafy green is a surprisingly strong source of beta-carotene, which is masked by its chlorophyll. Cooked spinach, in particular, offers high concentrations.
Kale: Another nutrient-dense leafy green, kale can be used in salads, smoothies, and sautés to add a significant beta-carotene boost.
Collard Greens: These dark, leafy vegetables also contribute to a healthy intake of provitamin A carotenoids.

Other Vegetables

Bell Peppers: Red and yellow bell peppers are excellent sources. The more vibrant the color, the higher the beta-carotene concentration.
Broccoli: This cruciferous vegetable contains beta-carotene, along with other beneficial compounds.

Fruits High in Beta-Carotene

Many fruits with yellow and orange flesh are also fantastic sources of this important carotenoid. Including a variety of these fruits in your diet can add flavor and visual appeal.

Cantaloupe: This popular melon offers a good amount of beta-carotene, contributing to its orange color.
Mangoes: A tropical delight, mangoes are another sweet and delicious way to increase your intake.
Apricots: Both fresh and dried apricots contain beta-carotene.
Papaya: Another excellent tropical fruit source, papaya is known for its sweet taste and smooth texture.

Herbs and Spices with Beta-Carotene

For an extra touch, certain herbs and spices contain surprisingly high levels of beta-carotene, making them a great addition to any meal.

Parsley: Fresh parsley is a flavorful herb that contains significant amounts of beta-carotene.
Cilantro: Like parsley, cilantro is a fresh herb that provides this antioxidant.
Paprika and Cayenne: These ground spices, derived from red peppers, are concentrated sources of beta-carotene.
Basil: Fresh basil leaves also contribute to your intake of carotenoids.

Comparative Beta-Carotene Content in High-Impact Foods

To help visualize the difference, here is a comparison of the beta-carotene content of some of the highest-impact plant sources. Values are approximate per 100g serving and can vary based on preparation and variety.


Plant Source	Serving Size	Approximate Beta-Carotene (mcg)
Cooked Sweet Potato	100g	9,406
Raw Spinach	100g	9,377
Cooked Carrots	100g	8,332
Pumpkin	100g	7,646
Butternut Squash	100g	4,813
Mango	100g	1,292
Red Bell Pepper	100g	1,282
Apricots	100g	1,292

Maximizing Beta-Carotene Absorption

To get the most out of these beta-carotene-rich plants, it is important to consider how you prepare and consume them. Because beta-carotene is fat-soluble, pairing these foods with a source of healthy fat significantly improves absorption by the body. For example, adding a drizzle of olive oil to cooked carrots or spinach, or including avocado or nuts in a salad with leafy greens, can make a difference. Thermal processing, such as cooking, can also help break down plant cell walls, releasing the carotenoids and increasing their bioavailability.

Conclusion

From vibrant orange sweet potatoes and carrots to dark green leafy vegetables like spinach and kale, a wide array of plants provides high amounts of beta-carotene. This potent antioxidant, which the body converts into essential vitamin A, supports vision, skin health, and immune function. By incorporating a colorful variety of these vegetables, fruits, and herbs into your meals, you can easily meet your nutritional needs and reap the many health benefits associated with a diet rich in plant-based nutrients. Remember to include healthy fats with your meal to maximize the body's absorption of this valuable nutrient.

The Role of Beta-Carotene in the Body

Beta-carotene's benefits extend beyond its provitamin A properties. Its antioxidant activity helps combat oxidative stress, which is a factor in chronic diseases like heart disease and cancer. Adequate intake supports overall cellular health and provides a natural defense against environmental stressors. For individuals concerned about specific health conditions or seeking dietary guidance, a conversation with a healthcare professional or registered dietitian is always recommended. For further research on the physiological effects of carotenoids, you can explore academic resources such as PubMed Central.

Frequently Asked Questions

The primary function of beta-carotene is to be converted by the body into vitamin A. Vitamin A is crucial for maintaining healthy vision, especially in low light, supporting the immune system, and promoting skin health.

Health experts generally recommend obtaining beta-carotene from whole plant foods rather than supplements. This ensures you also receive other vitamins, minerals, and fiber, and avoids the risks associated with high-dose supplementation, particularly for smokers.

Yes, green vegetables like spinach and kale have high levels of beta-carotene. The green color from chlorophyll simply masks the orange-yellow pigment of the carotenoids, which are still present in large amounts.

Cooking can actually increase the bioavailability of beta-carotene in some vegetables, like carrots and spinach. Heat helps break down the plant's cell walls, making the carotenoids more accessible for the body to absorb.

It is difficult to consume a toxic amount of vitamin A by eating too many beta-carotene-rich plants. However, excessive intake can lead to a harmless condition called carotenemia, which causes the skin to turn a yellowish-orange hue.

Among common fruits, tropical options like cantaloupe and mangoes are known for their high beta-carotene content, though levels can vary. Orange and yellow-fleshed fruits typically contain the most.

Beta-carotene is a fat-soluble nutrient, meaning it needs fat to be properly absorbed by the body. Pairing foods like carrots or sweet potatoes with a healthy fat like olive oil or avocado can significantly increase absorption.