Beta-Carotene (Provitamin A) Rich Vegetarian Foods in India: 22 Foods Ranked (IFCT 2017)
Orange and green foods are what most vegetarian lists name for vitamin A. This guide ranks 22 foods by beta-carotene per 100 g using Table 4 (Carotenoids) of the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), shows the related carotenoids in the same rows, then shows what a serving we chose holds. Beta-carotene from plants is a provitamin: it is not the same thing as retinol, and IFCT gives no single factor to convert one to the other, so this page ranks the carotenoids in the food and does not turn them into vitamin A.
The short answer
By IFCT 2017, fenugreek leaves have the most beta-carotene of the 22 foods here at 9245 µg per 100 g, then green amaranth leaves at 8553 µg, colocasia leaves at 5758 µg and orange carrot at 5423 µg. Raw spinach has 2605 µg, ripe papaya 694 µg and banganapalli mango 1168 µg. Whole cow milk has 13.67 µg. Our reading: leafy greens and orange carrot are far ahead per 100 g, but 50 g of carrot is a normal serving and 100 g of leaves is a lot of leaves, so look at the serving table too.
22 foods ranked by beta-carotene per 100 g
Each row is one IFCT 2017 Table 4 row (carotenoids), the Beta-Carotene (CARTB) and Total Carotenoids (CARTOID) columns, in µg per 100 g edible portion as listed in the book, mean values as printed. The table is sorted by beta-carotene. Leaves, fruits and vegetables are raw, dates and apricot are dry, and milk is as sold. Total carotenoids includes carotenoids that are not shown here (lutein, for example), so it is not a sum of provitamin A carotenoids. Where IFCT lists several varieties we use one row and name it.
| Food (IFCT 2017 Table 4 row) | Beta-carotene per 100 g | Total carotenoids per 100 g |
|---|---|---|
| Fenugreek leaves, raw (methi) (C020) | 9245 µg | 12755 µg |
| Amaranth leaves, green (chaulai) (C002) | 8553 µg | 20473 µg |
| Colocasia leaves, green (arbi leaves) (C018) | 5758 µg | 26820 µg |
| Carrot, orange (gajar) (F002) | 5423 µg | 9377 µg |
| Dates, dry, pale brown (khajoor) (E017) | 2700 µg | 3483 µg |
| Spinach, raw (palak) (C033) | 2605 µg | 9553 µg |
| Radish leaves (mooli leaves) (C031) | 2591 µg | 9339 µg |
| Apricot, dried (E005) | 1806 µg | 4313 µg |
| Beet greens (C009) | 1703 µg | 3340.97 µg |
| Tomato, ripe, hybrid (D075) | 1513 µg | 5826 µg |
| Pumpkin leaves, tender (C030) | 1455 µg | 8247 µg |
| Mango, ripe, banganapalli (E036) | 1168 µg | 1424 µg |
| Tomato, ripe, local (D076) | 905 µg | 4656 µg |
| Musk melon, orange flesh (E045) | 771 µg | 925 µg |
| Onion, stalk (D058) | 700 µg | 3488 µg |
| Papaya, ripe (E049) | 694 µg | 2472 µg |
| Watermelon, dark green (sugar baby) (E065) | 605 µg | 4176 µg |
| Capsicum, green (D033) | 328 µg | 2511 µg |
| Pumpkin, orange, round (D066) | 149 µg | 1449 µg |
| Banana, ripe, robusta (E012) | 56.78 µg | 314 µg |
| Drumstick (pods) (D046) | 17.28 µg | 350 µg |
| Milk, whole, cow (L002) | 13.67 µg | 200 µg |
The same rows also list two other provitamin A carotenoids, alpha-carotene and beta-cryptoxanthin, which are below the detectable limit for most of these foods: orange carrot (F002) has 2654 µg of alpha-carotene, and ripe papaya (E049) has 648 µg of beta-cryptoxanthin. Several leaves and spices also have a lot of beta-carotene per 100 g in IFCT 2017 (curry leaves, G010, 7663 µg, and coriander leaves, G009, 3808 µg), but they are eaten in grams, so they are left out of this ranking. Only rows measured in 5 or 6 regions are ranked: for example drumstick leaves (C019, 3 regions, 17542 µg) and brown-skin sweet potato (F013, 4 regions, 5376 µg) are not, and pink-skin sweet potato (F014, 3 regions) is listed at 11.12 µg, so a thin row can differ widely from its neighbour.
Carotenoids in a serving, with weights we chose
IFCT lists food per 100 g, so a serving needs a weight, and these are ours. Each figure is the value per 100 g times the grams, divided by 100, to the nearest whole µg.
| Serving (weights are ours) | Beta-carotene | Total carotenoids |
|---|---|---|
| 100 g raw spinach (C033) | 2605 µg | 9553 µg |
| 50 g raw fenugreek leaves (methi) (C020) | 4623 µg | 6378 µg |
| 100 g green amaranth leaves (C002) | 8553 µg | 20473 µg |
| 50 g raw carrot (F002) | 2712 µg | 4689 µg |
| 100 g ripe papaya (E049) | 694 µg | 2472 µg |
| 100 g ripe mango (banganapalli) (E036) | 1168 µg | 1424 µg |
| 100 g ripe tomato (hybrid) (D075) | 1513 µg | 5826 µg |
| 30 g dried apricot (E005) | 542 µg | 1294 µg |
| 100 g orange-flesh musk melon (E045) | 771 µg | 925 µg |
| 100 g green capsicum (D033) | 328 µg | 2511 µg |
| 100 g orange pumpkin (D066) | 149 µg | 1449 µg |
| 200 g whole cow milk (L002) | 27 µg | 400 µg |
What the numbers say
- Leaves and orange roots lead per 100 g. Fenugreek leaves have 9245 µg of beta-carotene and orange carrot 5423 µg per 100 g, so 50 g of raw carrot holds about 2712 µg and 50 g of raw fenugreek leaves about 4623 µg.
- Fruits are lower per 100 g, but the portion is bigger. Ripe papaya has 694 µg and banganapalli mango 1168 µg per 100 g, against 2605 µg for spinach. Mango is covered in is mango good for weight loss.
- Tomato, capsicum and pumpkin are modest. Ripe hybrid tomato has 1513 µg, green capsicum 328 µg and orange pumpkin 149 µg per 100 g.
- Milk and banana are low. Whole cow milk has 13.67 µg and robusta banana 56.78 µg per 100 g.
Spinach and the other leaves also appear in the same book for other nutrients: see iron-rich vegetarian foods, vitamin C-rich foods and folate-rich vegetarian foods, and the fat soluble vitamin table for vitamin E-rich vegetarian foods. For calories in the same vegetables, see calories in common Indian vegetables.
Beta-carotene is not preformed vitamin A
IFCT 2017 explains in section 3.13 (printed page xxii, PDF page 29) that vitamin A is shown in the book as retinol and provitamin A carotenoids; that carotenoids are plant pigments that are precursors of vitamin A; that the body can use these inactive forms once they are converted to the active form, retinol; and that there are many conversion factors for carotenoids and no universal factor exists. We therefore do not give a "vitamin A" figure for any food here, and a number in µg in the table above is the weight of the carotenoid, not an amount of retinol. The Table 3 retinol column (RETOL) in IFCT 2017 is printed only on the pages for animal-source food codes M to S (PDF pages 117 to 128); none of the foods in our table, and not milk, has a retinol cell in the book.
What the requirement tables say
The ICMR-NIN 2020 brief note on nutrient requirements for Indians (PDF page 6) lists, in its Table 3 (males) and Table 4 (females), a vitamin A (µg) RDA of 1000 and 840, with EARs of 460 and 390. The note labels the row "Vitamin A (µg)" and, on the page we read, does not say whether that is retinol or retinol activity equivalents, or how carotene counts toward it. This page does not turn the serving figures into a share of those numbers: they are targets for a day, a µg of beta-carotene is not a µg of vitamin A, and a table of foods does not tell you what you eat or absorb.
What this page leaves out
- Conversion to vitamin A: IFCT 2017 gives no universal factor, so we give no vitamin A or retinol activity figure and no percent of any requirement.
- Absorption and cooking: IFCT 2017 reports the carotenoids in the raw or dry food, not how much the body takes up or what is left after cooking, and we did not read a source that gives this for Indian foods.
- Cooked values and foods with no IFCT row (cooked carrot, palak sabzi, curd, ghee), fortified foods and supplements.
- Rows measured in fewer than 5 regions, spices and garnishes, and the other carotenoids (lutein, zeaxanthin, lycopene, gamma-carotene), which are in the same table.
- Whether you have enough vitamin A: only a doctor can tell you that.
A note on health
This article is general educational content, not medical advice. It does not say that any food prevents or treats any condition, eye problem or low vitamin A. If you are pregnant or breastfeeding, follow a restricted diet, have a medical condition, take medicines or have been told your vitamin A is low, talk to a doctor or registered dietitian about your own situation before changing your diet or taking any supplement.
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Join the NYUS waitlistFrequently asked questions
Which vegetarian foods have the most beta-carotene?
In IFCT 2017 Table 4, per 100 g, the highest beta-carotene values among the foods here are fenugreek leaves (C020) 9245 µg, green amaranth leaves (C002) 8553 µg, colocasia leaves (C018) 5758 µg, orange carrot (F002) 5423 µg, dry dates (E017) 2700 µg, and spinach (C033) 2605 µg. These are raw or dry foods, as IFCT lists them, and IFCT 2017 has no rows for cooked foods.
Is beta-carotene the same as vitamin A?
No. IFCT 2017 says vitamin A in the book is shown as retinol and provitamin A carotenoids, that carotenoids are inactive forms the body can use once they are converted to the active form, retinol, and that no universal conversion factor exists. So micrograms of beta-carotene in this table are not micrograms of vitamin A, and this page does not convert them.
How much beta-carotene is in a serving of carrot, spinach or papaya?
By our arithmetic from IFCT 2017 Table 4, 50 g of raw orange carrot holds about 2712 µg of beta-carotene, 100 g of raw spinach about 2605 µg and 100 g of ripe papaya about 694 µg. The serving weights are ours, and these are raw-food values, not what is left after cooking.
How much vitamin A do I need, and should I take a supplement?
The ICMR-NIN 2020 brief note (PDF page 6) lists a vitamin A (µg) RDA of 1000 for males and 840 for females, with EARs of 460 and 390. This page does not say whether you are getting enough and does not recommend supplements. If you think your vitamin A may be low, are pregnant or breastfeeding, or take medicines, ask a doctor or registered dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 4 (Carotenoids), Beta-Carotene (CARTB), Alpha-Carotene (CARTA), Beta-Cryptoxanthin (CRYPXB) and Total Carotenoids (CARTOID) columns (µg; blank means below the detectable limit), per 100 g edible portion, rows opened and read from the PDF on 24 Oct 2026: C002 (PDF page 133); C009, C018, C020 (PDF page 134); C030, C031, C033 (PDF page 135); D033 (PDF page 136); D046 (PDF page 137); D058, D066, D075, D076 (PDF page 138); E005, E012, E017 (PDF page 139); E036 (PDF page 140); E045, E049 (PDF page 141); E065, F002 (PDF page 142); L002 (PDF page 146). Section 3.13 on carotenoids and vitamin A, printed page xxii (PDF page 29). Table 3 retinol column, PDF pages 117 to 128.
- ICMR-NIN, Nutrient Requirements for Indians 2020, brief note, Tables 3 and 4, PDF page 6.
The serving weights and the serving figures are NYUS's own arithmetic, and every sentence starting "Our reading" is NYUS opinion, not from a study. Names in brackets are our matching to the IFCT row names.