What Vegetable Has the Most Beta-Carotene?

November 18, 2025 •

3 min read

According to USDA data, a single boiled sweet potato contains 9,406 mcg of beta-carotene, making it a powerful leader among vegetables. While many orange and dark leafy green vegetables are excellent sources, sweet potatoes stand out for their exceptional concentration of this important nutrient. This article will reveal the top contenders and provide practical tips to boost your intake.

Quick Summary

An analysis of nutritional data reveals that the sweet potato is the vegetable with the highest concentration of beta-carotene per 100 grams. Several other vegetables, including carrots and dark leafy greens, also offer substantial amounts. Learning how to prepare these foods can increase the nutrient's bioavailability for better absorption.

Key Points

Sweet Potato is the Top Source: The sweet potato has the highest concentration of beta-carotene among common vegetables, especially when baked with the skin.
Beta-Carotene is Converted to Vitamin A: This plant compound is a powerful antioxidant that your body converts into essential vitamin A, supporting vision, immune function, and skin health.
Orange and Green Vegetables are Excellent Sources: Beyond sweet potatoes and carrots, dark leafy greens like kale and spinach are also fantastic sources, despite their green color.
Cooking Enhances Absorption: Lightly cooking vegetables such as carrots and spinach helps to break down cell walls, increasing the bioavailability of beta-carotene.
Pair with Healthy Fats: To maximize your body's absorption, always consume beta-carotene-rich foods with a source of fat, like olive oil or avocado.
Dietary Intake is Preferred Over Supplements: Health experts recommend getting beta-carotene from food sources rather than supplements, as a balanced diet provides numerous other nutrients that work synergistically.

The Crown Champion: Sweet Potato

When it comes to answering "what vegetable has the most beta-carotene," the sweet potato is the clear winner. Its vibrant orange flesh is a visual indicator of its rich carotenoid content. A single medium sweet potato, baked with its skin, provides over 400% of the daily vitamin A needs through beta-carotene. Your body is designed to convert this plant-based beta-carotene into vitamin A as needed, which is safer than consuming excessive amounts of preformed vitamin A found in animal products.

Why Beta-Carotene is a Powerhouse Nutrient

Beta-carotene is more than just a source of vitamin A; it also functions as a potent antioxidant. Antioxidants play a crucial role in fighting oxidative stress, which can damage cells and contribute to chronic diseases. Key benefits of a beta-carotene-rich diet include:

Enhanced Eye Health: Beta-carotene is essential for good vision, particularly night vision. It helps protect the cornea and supports the retina.
Immune System Support: The conversion to vitamin A is vital for a robust immune system, helping to regulate immune function.
Skin Protection: Its antioxidant properties can help protect the skin from sun damage and promote a healthy, youthful appearance.
Reduced Disease Risk: Research suggests that higher intake of beta-carotene can be linked to a reduced risk of certain cancers and cardiovascular diseases.

Other Top Contenders for Beta-Carotene

While the sweet potato may hold the top spot, several other vegetables are fantastic sources and offer a diversity of flavors and nutrients. Don't overlook the incredible power of dark leafy greens, where the vibrant beta-carotene is simply masked by chlorophyll.

Here is a list of other vegetables rich in beta-carotene:

Carrots: The namesake of carotenoids, raw or cooked carrots are a classic source. Some studies even show that cooking can increase their bioavailability.
Kale: This nutrient-dense leafy green is packed with beta-carotene, along with other antioxidants like lutein and zeaxanthin.
Spinach: A cup of cooked spinach offers a substantial amount of beta-carotene, contributing to eye and immune health.
Butternut Squash: This versatile winter squash is an excellent source, whether roasted or puréed into soup.
Red Bell Peppers: These colorful peppers are not only high in vitamin C but also contain significant levels of beta-carotene.

Comparison of Top Beta-Carotene Vegetables (per 100g serving)


Vegetable	Beta-Carotene (mcg)	Notable Characteristics
Sweet Potato (boiled)	9,406	Exceptionally high concentration, versatile, and creamy.
Carrot (cooked)	8,279	High concentration, widely available, cooking improves absorption.
Kale (boiled)	8,800	Leafy green powerhouse, also rich in lutein and zeaxanthin.
Spinach (cooked)	6,103	Excellent for adding to various dishes, color masks the orange pigment.
Butternut Squash (baked)	9,368	Sweet and creamy texture, perfect for soups and roasting.

Note: Nutritional content can vary based on preparation and variety. Data are approximate based on USDA food databases.

Maximizing Absorption: Tips for Getting the Most Out of Your Food

Beta-carotene is a fat-soluble compound, which means your body absorbs it best when consumed with a source of healthy fat. Here are some strategies to maximize absorption:

Pair with Fat: Always consume beta-carotene-rich vegetables with healthy fats, such as olive oil, avocado, or nuts. For example, drizzle olive oil over roasted sweet potatoes or add avocado to a spinach salad.
Cook for Bioavailability: Lightly cooking vegetables like carrots and spinach can help break down their cell walls, releasing more beta-carotene and making it more readily available for absorption.
Blend Your Veggies: Incorporating these vegetables into smoothies or pureed soups can also help increase the body's ability to absorb the nutrient.

Conclusion

In summary, while carrots are famously associated with beta-carotene, the sweet potato delivers a higher concentration per serving, making it the top contender. By including a variety of these beta-carotene-rich vegetables in your diet and pairing them with healthy fats, you can significantly boost your intake of this crucial provitamin A. Embracing these colorful foods is a simple and delicious way to support your vision, immune system, and overall health.

More Resources

For additional nutritional information and the latest studies on beta-carotene, consider exploring the resources provided by reputable health organizations. For example, the National Institutes of Health (NIH) Office of Dietary Supplements provides comprehensive fact sheets on vitamins and carotenoids.

Frequently Asked Questions

The sweet potato holds the highest concentration of beta-carotene among common vegetables. A single, baked sweet potato provides a substantial amount of this nutrient.

Yes, dark leafy greens like kale and spinach are excellent sources of beta-carotene. The orange pigment is simply masked by the chlorophyll that gives them their green color.

Lightly cooking beta-carotene-rich vegetables, such as carrots and spinach, can actually improve its bioavailability, making it easier for your body to absorb.

Since beta-carotene is fat-soluble, you can increase its absorption by eating it with a source of healthy fat, such as olive oil, avocado, or nuts.

Health experts generally recommend getting beta-carotene from whole food sources. This approach provides a wider range of beneficial nutrients that work together, and it avoids potential risks associated with high-dose supplements.

Yes, consuming extremely high amounts of beta-carotene over a long period can cause a harmless, reversible condition called carotenodermia, which results in an orange discoloration of the skin.

Beta-carotene is converted into vitamin A in the body, which is essential for vision, especially night vision. It also contains antioxidants that protect the eyes from oxidative stress.