Nutritional composition

Vitamins > Provitamin A Beta-carotene
Amount calculated according to serving size: 100g for fruits and vegetables, legumes, potatoes and related, 30g for nuts, 5g for herbs and aromatics.

Sweet potato (cooked) 10 500 µg Carrot (steamed) 8 930 µg Carrot (boiled) 8 700 µg Sweet potato (raw) 8 510 µg Carrot (cooked) 8 470 µg Carrot (raw) 8 290 µg Pepper (red) (sautéed) 7 120 µg Spinach (boiled) 6 680 µg Pumpkin (roasted) 5 860 µg Dandelion (raw) 5 850 µg Onion squash (boiled) 5 310 µg Romaine lettuce (raw) 5 230 µg Lettuce (raw) 3 640 µg Lamb’s lettuce (raw) 3 280 µg Pumpkin (raw) 3 100 µg Baby spinach (raw) 2 810 µg Melon (raw) 2 500 µg Apricot (raw) 2 350 µg Watercress (raw) 1 910 µg Tomato (cherry) (raw) 1 360 µg Chard (cooked) 1 260 µg Watermelon (raw) 1 220 µg Passion fruit (raw) 1 010 µg Leek (raw) 1 000 µg Tomato (Vine) (raw) 966 µg Batavia (raw) 891 µg Mango (raw) 864 µg Oak leaf lettuce (raw) 854 µg Pepper (yellow) (sautéed) 837 µg Tomato (ribbed) (raw) 825 µg Tomato (raw) 807 µg Broccoli (boiled, crunchy) 663 µg Pepper (yellow) (raw) 642 µg Snow pea (raw) 630 µg Broccoli (boiled, tender) 576 µg Tomato (roasted) 567 µg Broccoli (steamed) 567 µg Pepper (red) (raw) 554 µg Pomelo (fresh) 539 µg Snow pea (boiled) 501 µg Brussel sprouts (raw) 450 µg Pea (raw) 449 µg Aspargus (boiled) 438 µg Reine-Claude plum (raw) 430 µg Zucchini (roasted/baked) 415 µg Common bean (cooked) 407 µg Common bean (raw) 379 µg Broccoli (raw) 361 µg Papaya (raw) 351 µg Mirabelle plum (raw) 346 µg Leek (boiled) 343 µg Cabbage (green) (raw) 321 µg Pea (boiled) 316 µg Parsley (raw) 252,50 µg Cherry (fresh) 242 µg Brussel sprouts (boiled) 216 µg Broad beans (boiled) 206 µg Pepper (green) (sautéed) 199 µg Coriander (fresh) 196,50 µg Persimmon (raw) 180 µg Basil (fresh) 157 µg Blackberry (raw) 156 µg Pepper (green) (raw) 154 µg Clementine / Mandarin (raw) 147 µg Nectarine (yellow) (raw) 144 µg Thyme (fresh) 142,50 µg Spring onion (sautéed) 137 µg Cabbage (green) (boiled) 130 µg Peach (yellow) (raw) 130 µg Zucchini (raw) 120 µg Blackcurrent (raw) 100 µg Raspberry (raw) 100 µg Chives (fresh) 80,50 µg Yellow French Bean (boiled) 74,70 µg Celery branch (raw) 74,60 µg Fig (raw) 73,60 µg Grapes (black) (fresh) 67,70 µg Pineapple (raw) 66,90 µg Yellow corn (cooked) 66 µg Eggplant (roasted/baked) 60,20 µg Prickly pear (raw) 60 µg Apple (Golden) (raw) 59,80 µg Apple (Chantecler) (raw) 54,60 µg Celery branch (stewed) 47,80 µg Artichoke (steamed) 43,40 µg Kiwi (raw) 38 µg Mint (fresh) 37 µg Apple (Pink Lady) (raw (without skin)) 32,30 µg Blueberry (raw) 32 µg Banana (raw) 28,50 µg Grapes (white) (raw) 27,40 µg Chard (raw) 25,90 µg Redcurrant (raw) 25,60 µg Cucumber (raw) 24,30 µg Beetroot (raw) 20 µg Pear (Conference) (raw) 19,30 µg Aspargus white (boiled) 19,10 µg Chicory (baked) 16,50 µg Navy bean (boiled) 15,60 µg Eggplant (raw) 14 µg Apple (Granny Smith) (raw) 12,80 µg Limes (raw) 12,40 µg Pomegranate tree (raw) 12,10 µg Fennel (stewed) 12 µg Jerusalem artichoke (raw) 12 µg Cabbage (red) (stewed) 11,90 µg Apple (Gala) (fresh) 11,60 µg Black mulberry (raw) 9 µg Fennel (raw) 8,01 µg Artichoke (raw) 8 µg Celeriac (boiled) 7,35 µg Potato (roasted) 6 µg Cauliflower (steamed) 5,61 µg Hazelnut (raw) 4,77 µg Almond (dry) 2,20 µg Potato (boiled) 2 µg Potato (raw (without skin)) 1 µg Garlic (sautéed) 0,28 µg Shallot (sautéed) 0,26 µg Jerusalem artichoke (cooked) < 50 µg Soybean sprouts (raw) < 10 µg Lemon (raw) < 5 µg Strawberry (raw) < 5 µg Avocado (raw) < 5 µg Beetroot (cooked) < 5 µg Celeriac (raw) < 5 µg Parsnip (stewed) < 5 µg Button mushroom (sautéed) < 5 µg Cabbage (white) (boiled) < 5 µg Cabbage (white) (raw) < 5 µg Cauliflower (raw) < 5 µg Cabbage (red) (raw) < 5 µg Chicory (raw) < 5 µg Lychee (raw) < 5 µg Turnip (boiled) < 5 µg Nectarine (white) (raw) < 5 µg Onion (yellow) (raw) < 5 µg Onion (yellow) (sautéed) < 5 µg Salsify (boiled) < 5 µg Orange (raw) < 5 µg Peach (white) (raw) < 5 µg Pear (Williams) (raw) < 5 µg Radish (raw) < 5 µg Black radish (raw) < 5 µg Onion (red) (raw) < 5 µg Onion (red) (sautéed) < 5 µg Garlic (raw) < 0,25 µg Shallot (raw) < 0,25 µg