10 Beta-carotene Rich Fruits and Vegetables

Cantaloupes and carrots, with their distinctive orange flesh, are two of the well-known foods that are brimming with beta-carotene. Discover what other fruits and vegetables to be had if you want to increase your natural supply of this antioxidant.

Beta-carotene is one of the well-known carotenoids, the naturally occurring pigments in plants.  Together with alpha-carotene, gamma-carotene, and beta-cryptoxanthin, they are converted to vitamin A in the body which is needed for good eyesight, healthy lungs, bones, skin, immune system, and in protein formation.  

Although fruits and vegetables rich in beta-carotene are best-known for their orange and yellow hues, those with pink, red, white and other colors may also contain this carotenoid as other phytonutrient pigments combine with the beta-carotene to give plant food its color.

Study participants have shown that those who eat at least four servings of fresh fruits and vegetables rich in beta-carotene daily may lower their risk of developing heart disease and certain cancers. It has also been found to help prevent age-related macular degeneration (AMD) and high doses may lower sun sensitivity.

Experts said that beta-carotene may only be beneficial when consumed naturally rather than in supplemental form. In fact, preliminary studies have shown that supplements may raise the risk of lung cancer in smokers.


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For every 100 grams, here’s how much beta-carote you will get from the top sources among fresh fruits and vegetables.


1.       Cantaloupe – 2020 mcg

2.       Apricots – 1094 mcg

3.       Cherries, sour, red – 770 mcg

4.       Purple passion-fruit – 743 mcg

5.       Pink and red grapefruit – 686 mcg

6.       Plantains – 457 mcg

7.       Mangoes – 445 mcg

8.       Guavas – 374 mcg

9.       Watermelon – 330 mcg

10.   Papayas – 276 mcg


1.       Grape leaves – 16193 mcg 

2.       Kale – 9226 mcg 

3.       Turnip greens – 6952 mcg 

4.       Baby carrots – 6391 mcg 

5.       Mustard greens – 6299 mcg 

6.       Dandelion greens – 5854 mcg 

7.       Spinach – 5626 mcg 

8.       Romaine lettuce – 5225 mcg (also red and green leaf lettuce)

9.       Parsley – 5054 mcg 

10.   Butternut squash – 4226 mcg 

Nutrient data source: USDA

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  1. i read this whole thing just about. and wow i eat tonsss of spinach! so I think I’m good xD!!! Thanks for this great share. Make more like this and you’re bound to get tons more comments from me even before you comment me back ;) but yes please do comment mine back haha

  2. very well written……… I just love carrots juice….:)

  3. Good list. I like the taste of fruit with beta carotene

  4. Good list

  5. I love cantaloupe, but can not eat a whole one myself because my mom gets severe indigestion from any fruit. Once in a while we’ll buy one when it is on sale. Carrots on the other hand are gross.

  6. Thanks for the information

  7. I love your list. Thanks!

  8. nice info…i’ve been on a diet lately..and this will really help me…^^

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