Top 10 Foods Highest in Alpha-Carotene

Like beta-carotene, alpha-Carotene is a precursor to creating vitamin A in the body.

Both alpha-carotene and beta-carotene are fat-soluble so they need to be consumed with fat to be absorbed efficiently in the digestive tract. (1)

The amount of active vitamin A in the body is measured in retinol activity equivalents (RAE). (2)

For every 24mcg of alpha-carotene you consume, the body creates 1mcg of RAE. (2) The daily value (%DV) for vitamin A is 900mcg of RAE. (3)

We calculate the daily intake target of alpha-carotene to be 24 times the daily value (DV) for vitamin A, which comes to 21600mcg (21.6mg) of alpha-carotene per day. If you were getting all of your vitamin A from alpha-carotene, then this is the amount that you would need.

In truth, it's not necessary to worry about meeting this target for alpha-carotene consumption. The goal is to get enough RAE in total, and other forms, such as beta-carotene, and vitamin A, also contribute to this total. The calculated RDA is simply a guide for comparing foods.

Foods high in alpha-carotene include orange vegetables like pumpkin, carrots, and winter squash. Other alpha-carotene food sources include tangerines, tomatoes, collards, napa cabbage, sweet potatoes, avocados, and bananas.

Below are the top 10 foods highest in alpha-carotene, for more, see the nutrient ranking of foods high in alpha-carotene.

List of Foods High in Alpha Carotene

• 1. Pumpkin + Add

  Alpha-carotene per Cup Cooked	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  6652mcg (31% DV)	2715mcg (13% DV)	27150mcg (126% DV)

  Nutrition Facts for Cooked Pumpkin (Boiled, Drained). (Source)
• 2. Carrots + Add

  Alpha-carotene per Cup Cooked	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  5891mcg (27% DV)	3776mcg (17% DV)	21577mcg (100% DV)

  Nutrition Facts for Cooked Carrots (Boiled, Drained). (Source)
• 3. Butternut Squash + Add

  Alpha-carotene per Cup Cooked	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  2317mcg (11% DV)	1130mcg (5% DV)	5650mcg (26% DV)

  Nutrition Facts for Cooked Butternut Squash (Baked). (Source)
• 4. Tangerines + Add

  Alpha-carotene per Cup	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  197mcg (1% DV)	101mcg (0% DV)	381mcg (2% DV)

  Nutrition Facts for Tangerines. (Source)
• 5. Tomatoes + Add

  Alpha-carotene per Cup Cooked	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  150mcg (1% DV)	101mcg (0% DV)	1122mcg (5% DV)

  Nutrition Facts for Tomatoes. (Source)
• 6. Collard Greens + Add

  Alpha-carotene per Cup Cooked	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  129mcg (1% DV)	68mcg (0% DV)	412mcg (2% DV)

  Nutrition Facts for Cooked Collards (Boiled, Drained). (Source)
• 7. Napa Cabbage + Add

  Alpha-carotene per Cup Cooked	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  53mcg (0% DV)	49mcg (0% DV)	817mcg (4% DV)

  Nutrition Facts for Cooked Napa Cabbage. (Source)
• 8. Sweet Potato + Add

  Alpha-carotene per Cup Baked	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  49mcg (0% DV)	43mcg (0% DV)	96mcg (0% DV)

  Nutrition Facts for Baked Sweet Potatoes. (Source)
• 9. Avocados + Add

  Alpha-carotene per Avocado	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  48mcg (0% DV)	24mcg (0% DV)	30mcg (0% DV)

  Nutrition Facts for Avocados. (Source)
• 10. Bananas + Add

  Alpha-carotene per Cup Sliced	Alpha-carotene per 100g	Alpha-carotene per 200 Calories
  38mcg (0% DV)	25mcg (0% DV)	56mcg (0% DV)

  Nutrition Facts for Bananas. (Source)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Alpha Carotene
• Foods Low in Alpha Carotene
• Vegetables High in Alpha Carotene
• Fruits High in Alpha Carotene
• Vegetarian Foods High in Alpha Carotene
• Breakfast Cereals High in Alpha Carotene
• Fast Foods High in Alpha Carotene

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Foods High in Vitamin A
• Foods High in Beta-Carotene
• Foods High in Vitamin C
• Foods High in Vitamin E
• High Lycopene Foods
• High Lutein and Zeaxanthin Foods

Data Sources and References

1. Ribaya-Mercado JD. Bioavailability of beta-carotene in humans Nutr Rev. 2002 Apr;60(4):104-10. doi: 10.1301/00296640260085831. 12002680
2. National Library of Medicine - Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.
3. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels