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.
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1. Pumpkin
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories6652mcg
(31% DV)2715mcg
(13% DV)27150mcg
(126% DV) -
2. Carrots
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories5891mcg
(27% DV)3776mcg
(17% DV)21577mcg
(100% DV) -
3. Butternut Squash
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories2317mcg
(11% DV)1130mcg
(5% DV)5650mcg
(26% DV) -
4. Tangerines
Alpha-carotene
per CupAlpha-carotene
per 100gAlpha-carotene
per 200 Calories197mcg
(1% DV)101mcg
(0% DV)381mcg
(2% DV) -
5. Tomatoes
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories150mcg
(1% DV)101mcg
(0% DV)1122mcg
(5% DV) -
6. Collard Greens
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories129mcg
(1% DV)68mcg
(0% DV)412mcg
(2% DV) -
7. Napa Cabbage
Alpha-carotene
per Cup CookedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories53mcg
(0% DV)49mcg
(0% DV)817mcg
(4% DV) -
8. Sweet Potato
Alpha-carotene
per Cup BakedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories49mcg
(0% DV)43mcg
(0% DV)96mcg
(0% DV) -
9. Avocados
Alpha-carotene
per AvocadoAlpha-carotene
per 100gAlpha-carotene
per 200 Calories48mcg
(0% DV)24mcg
(0% DV)30mcg
(0% DV) -
10. Bananas
Alpha-carotene
per Cup SlicedAlpha-carotene
per 100gAlpha-carotene
per 200 Calories38mcg
(0% DV)25mcg
(0% DV)56mcg
(0% DV)
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From the Nutrient Ranking Tool
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- 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
Data Sources and References
- Ribaya-Mercado JD. Bioavailability of beta-carotene in humans Nutr Rev. 2002 Apr;60(4):104-10. doi: 10.1301/00296640260085831. 12002680
- 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.
- U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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