Dataset Snapshot
- 0 plant foods with carotenoid data
- Source: USDA FoodData Central
- Updated: 2022 — 5 carotenoids measured
🌻 Carotenoids in context
Carotenoids are fat-soluble pigments in plant foods. Provitamin A carotenoids (beta-carotene, alpha-carotene, beta-cryptoxanthin) are converted to vitamin A in the body. Lycopene and lutein+zeaxanthin have distinct antioxidant and eye-health roles. Consuming carotenoid-rich foods with fat improves absorption.
| # | Food | Category | β-Carotene | Lycopene | Lutein+Zea | α-Carotene | β-Cryptoxanthin | Total | |
|---|---|---|---|---|---|---|---|---|---|
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Values in µg per 100g. Zea = zeaxanthin. Source: USDA FoodData Central.
Frequently Asked Questions
What is the difference between carotenoids and vitamin A?
Provitamin A carotenoids (beta-carotene, alpha-carotene, beta-cryptoxanthin) are converted to vitamin A (retinol) in the body. Lycopene and lutein+zeaxanthin are not converted to vitamin A but have important antioxidant and eye-health roles. Plant-based eaters rely exclusively on provitamin A carotenoids for their vitamin A needs.
Does cooking increase carotenoid content?
Cooking breaks down plant cell walls and releases carotenoids from protein complexes, increasing bioavailability — especially when consumed with fat. Lycopene from cooked tomatoes is absorbed significantly better than from raw tomatoes. Beta-carotene from cooked carrots is also more bioavailable than from raw.
What is lutein and why does it matter for eye health?
Lutein and zeaxanthin are carotenoids that concentrate in the retina and lens of the eye, where they help filter blue light and protect against oxidative damage. High dietary intake is associated with a 43% reduced risk of age-related macular degeneration (AMD) and reduced cataract risk. Dark leafy greens (kale, spinach, collard greens) are the richest sources.
What are the main dietary carotenoids?
The five main dietary carotenoids are: beta-carotene (provitamin A, in carrots, sweet potatoes, and orange vegetables), alpha-carotene (provitamin A), lycopene (red pigment in tomatoes and watermelon), lutein+zeaxanthin (eye health, in leafy greens and yellow corn), and beta-cryptoxanthin (provitamin A, in citrus and peppers). Each has distinct food sources and health roles.
What plant foods are highest in beta-carotene?
The richest plant sources of beta-carotene include dried red peppers (~43,000 µg/100g), dehydrated carrots (~34,000 µg/100g), paprika, cayenne pepper, sweet potatoes, and fresh carrots (~8,280 µg/100g). Beta-carotene is the orange-red pigment that the body converts to vitamin A — half a medium carrot meets the full daily vitamin A requirement.
What foods are highest in lycopene?
Tomato products are by far the richest sources of lycopene. Sun-dried tomatoes (~45,900 µg/100g), tomato paste (~29,000 µg/100g), and tomato sauce contain far more lycopene than fresh tomatoes (~2,573 µg/100g). Cooking tomatoes in oil greatly increases lycopene bioavailability. Watermelon and pink grapefruit are other significant plant sources.
Can carotenoids reduce cancer risk?
Epidemiological studies consistently link higher dietary carotenoid intake with reduced risk of certain cancers, particularly lung, prostate, and breast cancer. Lycopene specifically has been associated with reduced prostate cancer risk in multiple studies. However, high-dose beta-carotene supplements have not replicated these protective effects and in some studies increased cancer risk in smokers. Dietary carotenoids from whole plant foods appear protective; isolated supplements do not.
Do I need to eat fat with carotenoid-rich foods?
Yes — carotenoids are fat-soluble, meaning fat is needed for their absorption. Eating carotenoid-rich salads or vegetables with olive oil, avocado, nuts, or seeds significantly improves absorption. Studies show that a salad with fat-free dressing results in negligible carotenoid absorption compared to the same salad with a fat-containing dressing. The amount of fat needed is small — a teaspoon of olive oil or a few slices of avocado is sufficient.
Can you get enough vitamin A from plant-based foods?
Yes — plant-based eaters get vitamin A from provitamin A carotenoids (mainly beta-carotene), which the body converts to retinol as needed. The conversion efficiency varies — approximately 12 µg of dietary beta-carotene provides 1 µg retinol activity equivalent (RAE). Half a cup of cooked carrots or sweet potato provides well over the daily vitamin A requirement. A varied diet with orange, yellow, and dark green vegetables ensures adequate intake.
What are the cardiovascular benefits of carotenoids?
Multiple prospective studies link higher carotenoid intake with lower cardiovascular disease risk. A meta-analysis reported a 12% lower risk of coronary heart disease and 18% lower stroke risk in people with higher blood lutein levels. Lycopene is associated with reduced arterial stiffness and lower blood pressure. The cardiovascular benefits of carotenoids are attributed to their antioxidant properties — reducing oxidative stress that drives arterial inflammation and LDL oxidation.
Are beta-carotene supplements safe?
High-dose beta-carotene supplements are not recommended and may be harmful. Two large randomised trials found that high-dose beta-carotene supplements (20–30mg/day) increased lung cancer risk and overall mortality in smokers. This finding does not apply to dietary beta-carotene from foods. The general advice is to get carotenoids from whole plant foods rather than supplements.