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Food Sources & Amounts for Carotene

By: Lynn Grieger

Check out our handy table that will help you determine from where you can get your needed dosage of beta carotene.

Amount Food Item Beta Carotene (mg)
1/2 cup Broccoli-Boiled-Drained 645.84
1/2 cup Carrots-Slices-Frozen-Boiled-Drained 6,279.46
1/2 cup Spinach-Frozen-Boiled 4,386.15
1 cup Spinach-Raw-Chopped 1,196.40
1/2 cup Broccoli Florets-Raw 634.38
1/2 cup Collards-Frozen-Boiled 3,049.80
1/2 cup Sweet Potato-Peeled after Baking 13,092.00
1/2 cup Acorn Winter Squash-Boiled-Mashed 189.51
1/2 cup Butternut Winter Squash-Baked Cubes 4,270.15
1/2 cup Hubbard Winter Squash-Raw Cubes 1,864.12
1/4 cup Dried Apricot Halves-Uncooked 1,403.35
1/2 cup Apricots-Raw-Halves 1,206.68
1/2 cup Apricots w/ Skin-in Juice-Canned Halves 1,229.76
1/2 cup Cantaloupe/Muskmelon-Cubes 1,536.00

 

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