30 Foods High In Vitamin A

Vitamin A is an essential fat-soluble vitamin with vital functions in the body.

This article provides a guide to the best dietary sources of vitamin A.

Types of Vitamin A

Vitamin A is one of the essential vitamins for human health, but there are two different ways we can get it from our diet (1):

• The first is by consuming animal foods that contain retinol, sometimes known as preformed vitamin A.” Retinol is a highly bioavailable form of vitamin A that the human body can use in its current form.
• Many plant foods contain carotenoids, which are sometimes called “provitamin A carotenoids.” The best sources of carotenoids are foods such as carrots and sweet potatoes. However, the human body needs to convert carotenoids into retinol before it can use them as vitamin A.

Preformed Vitamin A (Retinol) vs. Provitamin A (Carotenoids)

On the one hand, the conversion rate of carotenoids to retinol can be low and variable in humans. As a result, plant foods do not offer the same bioavailability as animal food sources of vitamin A (2).

On the other, some plant foods contain such significant amounts of carotenoids that the absolute amount of retinol they can convert to is very high.

Retinol Activity Equivalents (RAE)

Since retinol and carotenoids do not offer the same bioavailability, we can compare them in a more like-for-like manner by establishing their retinol activity equivalent (RAE), which takes bioavailability into account (3).

FDA guidelines state that 1 microgram (mcg) of retinol activity equivalent (RAE) is equivalent to (3):

• 1 mcg of retinol (found in animal foods)
• 12 mcg of beta-carotene (the most predominant carotenoid in plant foods)
• 24 mcg of other carotenoids (such as alpha-carotene) in plant foods

The retinol activity equivalent measurement allows us to directly compare how much vitamin A animal and plant foods contribute.

How Much Vitamin A Do We Need?

Recommended Dietary Allowances (RDAs)

Vitamin A has several important functions in the body.

The Food annd Nutrition Board of the National Academies of Sciences, Engineering, and Medicine has set recommended dietary allowances (RDAs) for vitamin A.

These RDAs depend on life stage and sex. They are shown in the table below (4):

Life Stage	Male	Female
<6 months old	400 mcg RAE	400 mcg RAE
7-12 months	500 mcg RAE	500 mcg RAE
1-3 years	300 mcg RAE	300 mcg RAE
4-8 years	400 mcg RAE	400 mcg RAE
9-13 years	600 mcg RAE	600 mcg RAE
14-18 years	900 mcg RAE	700 mcg RAE
>19 years old	900 mcg RAE	700 mcg RAE
During pregnancy (age <18 years)		750 mcg RAE
During pregnancy (age >19 years)		770 mcg RAE
Lactation (<18 years)		1200 mcg RAE
Lactation (>19 years)		1300 mcg RAE

Daily Values (% DV)

A simple ‘daily value’ (% DV) has also been set for vitamin A by the FDA, based on a typical 2000-calorie diet. The daily value for vitamin A is 900 mcg RAE (5).

Foods High In Vitamin A

The following section shows a list of foods with high vitamin A content. The amount of vitamin A per 100 grams and per typical serving is shown for each food.

The source of all nutritional data is the USDA FoodData Central database.

Daily values have been calculated using USDA data alongside the FDA’s published daily values.

1) Apricot (dried)

Vitamin A (RAE) per 100 grams	Vitamin A (RAE) per 40g serving
180 mcg (20% DV)	72 mcg (8% DV)

Apricots are one of the best fruit sources of vitamin A; a 40-gram serving provides 8% of the daily value (6).

2) Beet greens, cooked

Vitamin A (RAE) per 100 grams	Vitamin A (RAE) per 150g cup
325 mcg (36% DV)	488 mcg (54% DV)

Beet greens are a nutrient-rich leafy green and provide a good amount of vitamin A; a cup serving offers 54% of the daily value (7).

Beet greens are also an excellent source of vitamin K1, which is another fat-soluble vitamin.

See this guide to foods high in vitamin K1 for more information.

3) Bell pepper, red, raw

Vitamin A per 100 grams	Vitamin A per 120g pepper
157 mcg (17% DV)	188 mcg RAE (21% DV)

A typical 120-gram red bell pepper provides 21% of the daily value for vitamin A (8).

As well as being high in vitamin A, bell peppers are one of the best dietary sources of vitamin C.

4) Bok choy, cooked

Vitamin A per 100 grams	Vitamin A per 170g cup
212 mcg RAE (24% DV)	360 mcg RAE (40% DV)

Bok choy is a vitamin A-rich leafy green; a 170-gram cup serving offers 40% of the daily value (9).

5) Bran Flakes (fortified)

Vitamin A per 100 grams	Vitamin A per 0.75 cup (30g) serving
749 mcg RAE (83% DV)	225 mcg RAE (25% DV)

Many breakfast cereals are fortified with vitamins and minerals. Among these nutrients, vitamin A fortification is common.

A three-quarter cup (30-gram) serving of fortified bran flakes (POST brand) provides 25% of vitamin A’s daily value (10).

6) Broccoli raab, cooked

Vitamin A per 100 grams	Vitamin A per 3 oz (85g) serving
227 mcg RAE (25% DV)	193 mcg RAE (21% DV)

Broccoli raab is among the best vegetable sources of vitamin A, with a 3-ounce (85g) serving providing 21% of the daily value (11).

7) Butternut squash, cooked

Vitamin A per 100 grams	Vitamin A per 205g cup
558 mcg RAE (62% DV)	1140 mcg RAE (127% DV)

A 205-gram cup of cooked butternut squash offers 127% of the daily value for vitamin A (12).

8) Cantaloupe melon

Vitamin A per 100 grams	Vitamin A per 160g cup
169 mcg RAE (19% DV)	270 mcg RAE (30% DV)

Cantaloupe melon provides a good vitamin A source; each 160-gram cup serving contains 30% of the daily value (12).

9) Carrots, cooked

Vitamin A per 100 grams	Vitamin A per 1/2 cup (78g) serving
852 mcg RAE (95% DV)	665 mcg RAE (74% DV)

Carrots are one of the most significant dietary sources of vitamin A. A half-cup (78g) serving of cooked, sliced carrots provides 74% of the daily value (13).

10) Clams, cooked

Vitamin A per 100 grams	Vitamin A per 3oz (85g) serving
171 mcg RAE (19% DV)	145 mcg RAE (16% DV)

Seafood can offer vitamin A content, and clams are one type of seafood that provides a source. A three-ounce (85-gram) cup of cooked clams offers 16% of the daily value (14).

11) Collard greens, cooked

Vitamin A per 100 grams	Vitamin A per 190g cup
380 mcg RAE (42% DV)	722 mcg RAE (80% DV)

Collard greens are another leafy green vegetable with high vitamin A content; a 190g cup of cooked collard greens offers 80% of the daily value (15).

12) Cuttlefish, cooked

Vitamin A per 100 grams	Vitamin A per 3oz (85g) serving
203 mcg RAE (23% DV)	173 mcg RAE (19% DV)

A three-ounce (85g) serving of cooked cuttlefish provides 19% of the daily value for vitamin A (16).

13) Eggs, cooked

Vitamin A per 100 grams	Vitamin A per large (50g) egg
149 mcg RAE (17% DV)	74.5 mcg RAE (8% DV)

A few eggs can provide a substantial amount of vitamin A; a single large boiled egg offers 8% of the daily value (17).

14) Eel, cooked

Vitamin A per 100 grams	Vitamin A per 159g fillet
1140 mcg RAE (127% DV)	1810 mcg RAE (201% DV)

Eel is notably high in vitamin A; a 159-gram cooked fillet contains 201% of the daily value (18).

15) Greek yogurt

Vitamin A per 100 grams	Vitamin A per 200g container
90 mcg RAE (10% DV)	180 mcg RAE (20% DV)

Most milk products contain vitamin A, which is true of Greek yogurt. A 200-gram container provides 20% of the daily value (19).

16) Hard goat cheese

Vitamin A per 100 grams	Vitamin A per ounce (28g) serving
486 mcg RAE (54% DV)	138 mcg RAE (15% DV)

An ounce (28g) serving of hard goat cheese contains 15% of the daily value of vitamin A (20).

17) Kale, cooked

Vitamin A per 100 grams	Vitamin A per 118g cup serving
146 mcg RAE (16% DV)	172 mcg RAE (19% DV)

A 118-gram cup of cooked kale provides 19% of vitamin A’s daily value (21).

18) Liver, lamb, cooked

Vitamin A per 100 grams	Vitamin A per 3oz (85g) serving
7490 mcg RAE (832% DV)	6370 mcg RAE (708% DV)

Liver is the most significant dietary source of vitamin A.

Among the various types, lamb liver contains the highest concentrations; a three-ounce (85-gram) serving offers 708% of the daily value (22).

19) Liverwurst spread

Vitamin A per 100 grams	Vitamin A per 1/4 cup (55g) serving
4090 mcg RAE (454% DV)	2250 mcg RAE (250% DV)

Since the primary ingredient is liver, liverwurst spread also offers high vitamin A concentrations. A quarter-cup (55-gram) serving supplies 250% of the daily value (23).

20) Mustard greens, cooked

Vitamin A per 100 grams	Vitamin A per 140g cup
618 mcg RAE (69% DV)	865 mcg RAE (96% DV)

Mustard greens are another leafy green with high vitamin A content; a 140-gram cup provides 95% of the daily value (24).

21) Oysters, Eastern, canned

Vitamin A per 100 grams	Vitamin A per 3oz (85g) serving
90 mcg RAE (10% DV)	76.5 mcg RAE (9% DV)

Canned oysters offer moderate vitamin A; a three-ounce (85g) serving has 9% of the daily value (25).

22) Pink grapefruit

Vitamin A per 100 grams	Vitamin A per 230-gram cup
58 mcg RAE (6% DV)	133 mcg RAE (15% DV)

Pink grapefruit is another fruit source of carotenoids, providing a moderate amount of vitamin A. A 230-gram cup serving contains 15% of the daily value (26).

23) Pumpkin, cooked

Vitamin A per 100 grams	Vitamin A per 230-gram cup
433 mcg RAE (48% DV)	996 mcg RAE (111% DV)

Pumpkin is one of the best plant-based sources of vitamin A; a 230-gram cup of cooked pumpkin provides 111% of the daily value (27).

24) Rice milk, unsweetened

Vitamin A per 100 grams	Vitamin A per 240g cup
63 mcg RAE (7% DV)	151 mcg RAE (17% DV)

Like cereal products, many plant-based milk products are fortified with vitamin A.

Unsweetened rice milk contains 17% of the daily value of vitamin A (28).

25) Ricotta cheese

Vitamin A per 100 grams	Vitamin A per 1/2 cup (124g)
120 mcg RAE (13% DV)	149 mcg RAE (17% DV)

A half-cup (124g) serving of ricotta cheese provides 17% of the daily value for vitamin A (29).

26) Romaine lettuce, raw

Vitamin A per 100 grams	Vitamin A per 47-gram cup
436 mcg RAE (48% DV)	205 mcg RAE (23% DV)

A 47-gram cup of raw romaine lettuce leaves offers 23% of vitamin A’s daily value (30).

27) Skim milk

Vitamin A per 100 grams	Vitamin A per 245g cup
64 mcg RAE (7% DV)	157 mcg RAE (17% DV)

A 245-gram cup of skim milk offers 17% of the daily value for vitamin A (31).

28) Spinach, cooked

Vitamin A per 100 grams	Vitamin A per 180g cup
524 mcg RAE (58% DV)	943 mcg RAE (105% DV)

Spinach is one of the best green vegetables for vitamin A; a 180-gram cup of cooked spinach offers 105% of the daily value (32).

29) Sweet potatoes, cooked

Vitamin A per 100 grams	Vitamin A per large (180g) potato
961 mcg RAE (107% DV)	1730 mcg RAE (192% DV)

A typical large sweet potato (weighing 180 grams) provides 192% of the daily value for vitamin A (33).

30) Tuna, bluefin, cooked

Vitamin A per 100 grams	Vitamin A per 3oz (85g) serving
757 mcg RAE (84% DV)	643 mcg RAE (71% DV)

Tuna is a good source of vitamin A. Among tuna varieties, ‘bluefin’ offers the highest levels of the vitamin.

A three-ounce (85-gram) serving of cooked bluefin tuna provides 71% of the daily value for vitamin A (34).

Which Foods Provide the Most Vitamin A Per Serving?

This table directly compares the foods with the highest vitamin A content per typical serving.

Rank	Food Name	Serving Size	Vitamin A Content
1	Liver, lamb, cooked	3oz (85g)	6370 mcg RAE (708% DV)
2	Liverwurst spread	1/4 cup (55g)	2250 mcg RAE (250% DV)
3	Eel, cooked	159g fillet	1810 mcg RAE (201% DV)
4	Sweet potatoes, cooked	Large potato (180g)	1730 mcg RAE (192% DV)
5	Butternut squash, cooked	205g cup	1140 mcg RAE (127% DV)
6	Pumpkin, cooked	230g cup	996 mcg RAE (111% DV)
7	Spinach, cooked	180g cup	943 mcg RAE (105% DV)
8	Mustard greens, cooked	140g cup	865 mcg RAE (96% DV)
9	Collard greens, cooked	190g cup	722 mcg RAE (80% DV)
10	Carrots, cooked	1/2 cup (78g)	663 mcg RAE (74% DV)
11	Tuna, bluefin, cooked	3oz (85g)	643 mcg RAE (71% DV)
12	Beet greens, cooked	150g cup	488 mcg RAE (54% DV)
13	Bok choy, cooked	170g cup	360 mcg RAE (40% DV)
14	Cantaloupe melon	160g cup	270 mcg RAE (30% DV)
15	Bran Flakes (fortified)	3/4 cup (30g)	225 mcg RAE (25% DV)
16	Romaine lettuce, raw	47g cup	205 mcg RAE (23% DV)
17	Broccoli raab	3oz (85g)	193 mcg RAE (21% DV)
18	Bell pepper, red, raw	120g pepper	188 mcg RAE (21% DV)
19	Greek yogurt	200g container	180 mcg RAE (20% DV)
20	Cuttlefish, cooked	3oz (85g)	173 mcg RAE (19% DV)
21	Kale, cooked	118g cup	172 mcg RAE (19% DV)
22	Skim milk	245g cup	157 mcg RAE (17% DV)
23	Rice milk, unsweetened	240g cup	151 mcg RAE (17% DV)
24	Ricotta cheese	1/2 cup (124g)	149 mcg RAE (17% DV)
25	Clams, cooked	3oz (85g)	145 mcg RAE (16% DV)
26	Hard goat cheese	1 ounce (28.35g)	138 mcg RAE (15% DV)
27	Pink grapefruit	230g cup	133 mcg RAE (15% DV)
28	Oysters, Eastern, canned	3oz (85g)	76.5 mcg RAE (9% DV)
29	Eggs, cooked	Large egg (50g)	74.5 mcg RAE (8% DV)
30	Apricot (dried)	40g serving	72 mcg RAE (8% DV)

Final Thoughts

This guide shows that numerous foods are high in vitamin A from animal and plant sources.

One additional point to consider is that consuming carotenoids alongside a source of fat can increase the absorption rate (35).

Consuming vegetables cooked with a bit of oil or with oily fish or avocado can provide ample dietary fat for this purpose.

For more vitamin lists, see this guide to foods high in vitamin E.