Beta-Carotene (ß-Carotene) - foods, RDA, deficiency & supplements

Beta-Carotene (ß-Carotene) RDA - recommended daily allowance

RDA US* RDA DACH (EU)**
Age group
Female Male Female Male
14-18 y μg μg μg unclear μg
19-30 y μg μg μg μg
31-50 y μg μg μg μg
51-70 y μg μg μg μg
> 70 y μg μg μg μg
Pregnant μg μg
Lactating μg μg
Sources:
  • * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
  • ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source

Beta-Carotene (ß-Carotene) low-carb and keto foods

per 100g per serving
Food Beta-Carotene (ß-Carotene) (μg) Carbs Beta-Carotene (ß-Carotene) (μg) Carbs
Palm oil 21000 0 2520 0
Sorrel 5000 1 2500 0.5
Spinach 4800 1 7200 1.5
Spinach (prep. w/ salt & fat) 4600 1 6900 1.5
Lamb’s lettuce 3900 1 1950 0.5
Orache 3600 1 3600 1
Chard 3500 1 5250 1.5
Soybean oil 3500 0 420 0
Chard (prep. w/ salt & fat) 3450 1 5175 1.5
Canola oil 3300 0 396 0
Nettle 2400 1 3600 1.5
Lasagna (vegetarian) 2000 10 7000 35
Chanterelle mushroom 1300 0.001 1300 0.001
Duck’s egg 1200 1 960 0.8
Lettuce 1100 1 550 0.5
Purslane 1100 1 1100 1
Oak leaf lettuce 890 1 445 0.5
Oregano 810 10 40.5 0.5
Baking margarine 650 0.001 130 0.0002
Vegetable broth 650 1 1625 2.5
Sunflower margarine 650 0.001 130 0.0002
Vegetable margarine 650 0.001 130 0.0002
Standard margarine 650 0.001 130 0.0002
Tomato soup (clear) 610 1 1525 2.5
Bouillabaisse 605 1 2420 4
Passion fruit 600 10 240 4
Tomato cream soup 530 1 1325 2.5
Asparagus (prep. w/ salt & fat) 510 1 1275 2.5
Beef broth 500 0.001 1250 0.0025
Diet half-fat margarine 500 0.001 100 0.0002