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ß-Carotene contributes to the orange color of many different fruits and vegetables. Vietnamese gac (Momordica cochinchinensis Spreng.) and crude palm oil are particularly rich sources, as are yellow and orange fruits, such as cantaloupe, mangoes and papayas, and orange root vegetables such as carrots and yams. The color of ß-carotene is masked by chlorophyll in green leafy vegetables such as spinach, kale, sweet potato leaves, and sweet gourd leaves. Vietnamese gac and crude palm oil have the highest content of ß-carotene of any known fruit or vegetable, 10 times higher than carrots, for example. However, gac is quite rare and unknown outside its native region of Southeast Asia, and crude palm oil is typically processed to remove the cartenoids before sale to improve the color and clarity. Below is a list of high beta-carotene foods. 1. Sweet Potato Perhaps the most orange of all fruits and vegetables, sweet potatoes will provide 9444µg of beta carotene per 100g serving. That is 14260µg in a medium sized potato(150g). 2. Kale Kale is considered to be an early form of cabbage, and is delicious steamed with wine. 100 grams of raw kale will provide 9226µg of beta-carotene, 100 grams cooked will provide 8173µg. 3. Carrots The beta-Carotene in carrots gives them their orange color. 100 grams of raw carrots provides 8285µg of beta-carotene, one medium sized carrot(61g) will provide 5053µg, and one baby carrot(10g) will provide 639µg. 4. Turnip Greens Turnip greens add a nice note of spice to any salad or soup. 100 grams of raw turnip greens provides 6952µg of beta-carotene, 100 grams cooked provides 4575µg. 5. Mustard Greens Mustard green have even more spice than turnip greens and are great in a salad or wrap. Mustard greens provide 6300µg of beta-carotene per 100g serving, cooked mustard greens will provide 3794µg. 6. Spinach An excellent vegetable to add to a wrap or calzone, raw spinach provides 5626µg of beta-carotene per 100g serving. Due to water loss during cooking, cooked spinach provides even more beta-carotene with 6288µg per 100g serving. 7. Dried Herbs Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Basil provides the most beta-carotene with 5584µg per 100g serving, it is followed by Dried Parsley (5380µg), Marjoram (4806µg), Dried Oregano (4112µg), Ground Sage (3485µg), Dried Coriander (3407µg), and Fresh Thyme (2851µg). 8. Butternut Squash This dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 4570µg of beta- carotene, 100 grams raw will provide 4226µg. 9. Lettuce In regards to beta-carotene, the kind of lettuce does matter. Dark colorful lettuces provide the most beta-carotene with Red-Leaf Lettuce providing 4495µg per 100g, Green-Leaf providing 4443µg per 100g, and Iceberg only providing 299µg per 100g. 10. Collards A cousin of cabbage and also a good source of calcium, collards provide 3842µg of beta-carotene per 100g serving. Cooked collards provide even more with 4814µg per 100g serving.
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