Foods high in Vitamin A
Vitamin A is a fat-soluble vitamin. Values here are retinol activity equivalents (RAE), which count retinol and provitamin A carotenoids such as beta-carotene.
The Daily Value is 900 µg. The list ranks generic foods by Vitamin A per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | Fish oil, cod liver Fats and Oils | 30,000 µg | 3,333% | 4,080 µg 1 tbsp |
| 2 | Beef, New Zealand, imported, variety meats and by-products, liver, raw Beef Products | 28,319 µg | 3,147% | 32,000 µg 4 oz |
| 3 | Veal, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products | 21,145 µg | 2,349% | 16,916 µg 1 slice |
| 4 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled Beef Products | 21,014 µg | 2,335% | 17,862 µg 3 oz |
| 5 | Veal, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products | 20,074 µg | 2,230% | 13,450 µg 1 slice |
| 6 | Lamb, New Zealand, imported, liver, cooked, soaked and fried Lamb, Veal, and Game Products | 19,872 µg | 2,208% | 16,891 µg 3 oz |
| 7 | Lamb, New Zealand, imported, liver, raw Lamb, Veal, and Game Products | 15,434 µg | 1,715% | 17,440 µg 4 oz |
| 8 | Duck, domesticated, liver, raw Poultry Products | 11,984 µg | 1,332% | 1,198 µg 1 unit (yield from 1 lb ready-to-cook duck) |
| 9 | Veal, variety meats and by-products, liver, raw Lamb, Veal, and Game Products | 11,707 µg | 1,301% | 53,033 µg 1 lb |
| 10 | Turkey, all classes, liver, cooked, simmered Poultry Products | 10,751 µg | 1,195% | 5,698 µg 1 liver cooked |
| 11 | Beef, variety meats and by-products, liver, cooked, braised Beef Products | 9,442 µg | 1,049% | 6,421 µg 1 slice |
| 12 | Goose, liver, raw Poultry Products | 9,309 µg | 1,034% | 1,024 µg 1 unit (yield from 1 lb ready-to-cook goose) |
| 13 | Liver sausage, liverwurst, pork Sausages and Luncheon Meats | 8,308 µg | 923% | 1,495 µg 1 slice (2-1/2" dia x 1/4" thick) |
| 14 | Turkey, all classes, liver, raw Poultry Products | 8,058 µg | 895% | 6,285 µg 1 raw liver |
| 15 | Lamb, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products | 7,782 µg | 865% | 25,058 µg 1 unit, cooked (yield from 1 lb raw meat) |
| 16 | Beef, variety meats and by-products, liver, cooked, pan-fried Beef Products | 7,744 µg | 860% | 6,273 µg 1 slice |
| 17 | Liver, beef Liver and organ meats | 7,680 µg | 853% | 1,536 µg 1 oz yields |
| 18 | Lamb, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products | 7,491 µg | 832% | 25,170 µg 1 unit, cooked (yield from 1 lb raw meat) |
| 19 | Lamb, variety meats and by-products, liver, raw Lamb, Veal, and Game Products | 7,391 µg | 821% | 2,095 µg 1 oz |
| 20 | Pork, fresh, variety meats and by-products, liver, raw Pork Products | 6,502 µg | 722% | 1,843 µg 1 oz |
| 21 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder Beverages | 6,006 µg | 667% | 150 µg 1 portion, amount of dry mix to make 8 fl oz prepared |
| 22 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie Beverages | 5,997 µg | 666% | 120 µg 1 tsp |
| 23 | Pork, fresh, variety meats and by-products, liver, cooked, braised Pork Products | 5,405 µg | 601% | 4,594 µg 3 oz |
| 24 | Liver cheese, pork Sausages and Luncheon Meats | 5,252 µg | 584% | 1,489 µg 1 oz |
| 25 | Beef, variety meats and by-products, liver, raw Beef Products | 4,968 µg | 552% | 5,614 µg 4 oz |
| 26 | Seal, ringed, liver (Alaska Native) American Indian/Alaska Native Foods | 4,880 µg | 542% | n/a |
| 27 | Liver, beef or calves, and onions Meat mixed dishes | 4,730 µg | 526% | 6,764 µg 1 slice with onions |
| 28 | Oscar Mayer, Braunschweiger Liver Sausage (sliced) Sausages and Luncheon Meats | 4,723 µg | 525% | 1,322 µg 1 serving (1 slice) |
| 29 | Turkey, whole, giblets, cooked, simmered Poultry Products | 4,619 µg | 513% | 4,388 µg 1 giblets |
| 30 | Pate, truffle flavor Sausages and Luncheon Meats | 4,505 µg | 501% | 2,523 µg 1 serving 2 oz |
| 31 | Chicken, capons, giblets, raw Poultry Products | 4,374 µg | 486% | 787 µg 1 unit (yield from 1 lb ready-to cook capon) |
| 32 | Chicken, liver, all classes, cooked, pan-fried Poultry Products | 4,296 µg | 477% | 1,890 µg 1 liver |
| 33 | Liverwurst Cold cuts and cured meats | 4,220 µg | 469% | 1,182 µg 1 slice, NFS |
| 34 | Braunschweiger (a liver sausage), pork Sausages and Luncheon Meats | 4,220 µg | 469% | 760 µg 1 slice (2-1/2" dia x 1/4" thick) |
| 35 | Liverwurst spread Sausages and Luncheon Meats | 4,091 µg | 455% | 2,250 µg 0.25 cup |
| 36 | Chicken, capons, giblets, cooked, simmered Poultry Products | 3,984 µg | 443% | 5,777 µg 1 cup, chopped or diced |
| 37 | Chicken, liver, all classes, cooked, simmered Poultry Products | 3,981 µg | 442% | 1,752 µg 1 liver |
| 38 | Turkey, whole, giblets, raw Poultry Products | 3,939 µg | 438% | 6,184 µg 1 giblets |
| 39 | Peppers, sweet, red, freeze-dried Vegetables and Vegetable Products | 3,863 µg | 429% | 15.5 µg 1 tbsp |
| 40 | Chicken, broilers or fryers, giblets, cooked, fried Poultry Products | 3,582 µg | 398% | 5,194 µg 1 cup, chopped or diced |
| 41 | Carrot, dehydrated Vegetables and Vegetable Products | 3,423 µg | 380% | 2,533 µg 1 cup |
| 42 | Chives, freeze-dried Vegetables and Vegetable Products | 3,415 µg | 379% | 6.8 µg 1 tbsp |
| 43 | Chicken, liver, all classes, raw Poultry Products | 3,296 µg | 366% | 1,450 µg 1 liver |
| 44 | Chicken, stewing, giblets, raw Poultry Products | 3,152 µg | 350% | 883 µg 1 unit (yield from 1 lb ready-to-cook chicken) |
| 45 | Chicken, roasting, giblets, raw Poultry Products | 2,880 µg | 320% | 720 µg 1 unit (yield from 1 lb ready-to-cook chicken) |
| 46 | Chicken, stewing, giblets, cooked, simmered Poultry Products | 2,864 µg | 318% | 4,153 µg 1 cup, chopped or diced |
| 47 | Liver, chicken Liver and organ meats | 2,810 µg | 312% | 562 µg 1 oz yields |
| 48 | Nutritional powder mix, sugar free (Carnation Instant Breakfast) Protein and nutritional powders | 2,690 µg | 299% | 151 µg 1 tablespoon |
| 49 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products | 2,686 µg | 298% | 150 µg 1 tbsp |
| 50 | Chicken, broilers or fryers, giblets, raw Poultry Products | 2,657 µg | 295% | 611 µg 1 unit (yield from 1 lb ready-to-cook chicken) |
| 51 | Spices, paprika Spices and Herbs | 2,463 µg | 274% | 167 µg 1 tbsp |
| 52 | Chicken, roasting, giblets, cooked, simmered Poultry Products | 2,443 µg | 271% | 3,542 µg 1 cup, chopped or diced |
| 53 | Spices, pepper, red or cayenne Spices and Herbs | 2,081 µg | 231% | 110 µg 1 tbsp |
| 54 | Nutritional powder mix, high protein (Herbalife) Protein and nutritional powders | 1,880 µg | 209% | 235 µg 1 scoop |
| 55 | Nutritional powder mix, high protein, NFS Protein and nutritional powders | 1,880 µg | 209% | 790 µg 1 packet D.E.L.T.A |
| 56 | Beverages, nutritional shake mix, high protein, powder Beverages | 1,875 µg | 208% | 188 µg 1 tbsp |
| 57 | Peppers, pasilla, dried Vegetables and Vegetable Products | 1,788 µg | 199% | 125 µg 1 pepper |
| 58 | Incaparina, dry mix (corn and soy flours), unprepared Breakfast Cereals | 1,770 µg | 197% | 158 µg 1 tbsp |
| 59 | Chicken, broilers or fryers, giblets, cooked, simmered Poultry Products | 1,753 µg | 195% | 2,542 µg 1 cup chopped or dice |
| 60 | Livers, chicken, chopped, with eggs and onion Poultry mixed dishes | 1,740 µg | 193% | 3,619 µg 1 cup |
| 61 | Nutrition bar (Balance Original Bar) Nutrition bars | 1,500 µg | 167% | 750 µg 1 bar |
| 62 | Snack, BALANCE, original bar Snacks | 1,496 µg | 166% | 748 µg 1 serving |
| 63 | Spices, chili powder Spices and Herbs | 1,483 µg | 165% | 119 µg 1 tbsp |
| 64 | Margarine-like spread, SMART BALANCE Light Buttery Spread Fats and Oils | 1,433 µg | 159% | 201 µg 1 tbsp |
| 65 | Grape leaves, raw Vegetables and Vegetable Products | 1,376 µg | 153% | 193 µg 1 cup |
| 66 | Margarine-like spread, BENECOL Light Spread Fats and Oils | 1,370 µg | 152% | 192 µg 1 tablespoon (1 NLEA serving) |
| 67 | Beverages, OVALTINE, Classic Malt powder Beverages | 1,365 µg | 152% | 287 µg 1 serving (4 tbsp or 1 envelope) |
| 68 | Beverages, OVALTINE, chocolate malt powder Beverages | 1,365 µg | 152% | 1,065 µg 1 cup |
| 69 | Beverages, rich chocolate, powder Beverages | 1,365 µg | 152% | 150 µg 2 tbsp |
| 70 | Milk, malted, dry mix, not reconstituted Not included in a food category | 1,360 µg | 151% | 74.8 µg 1 tablespoon |
| 71 | Margarine,spread, 35-39% fat, tub Fats and Oils | 1,348 µg | 150% | 3,127 µg 1 cup |
| 72 | Cereals, CREAM OF WHEAT, instant, dry Breakfast Cereals | 1,341 µg | 149% | 154 µg 1 tbsp |
| 73 | Margarine, light Margarine | 1,330 µg | 148% | 186 µg 1 tablespoon |
| 74 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn Breakfast Cereals | 1,324 µg | 147% | 397 µg 1 cup |
| 75 | Peppers, hot chile, sun-dried Vegetables and Vegetable Products | 1,324 µg | 147% | 490 µg 1 cup |
| 76 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D Fats and Oils | 1,297 µg | 144% | 193 µg 1 tbsp |
| 77 | Cereals ready-to-eat, RALSTON Crispy Hexagons Breakfast Cereals | 1,256 µg | 140% | 364 µg 1 cup (1 NLEA serving) |
| 78 | Snacks, sweet potato chips, unsalted Snacks | 1,184 µg | 132% | 336 µg 1 oz |
| 79 | Sweet potato chips Tortilla, corn, other chips | 1,180 µg | 131% | 673 µg 1 medium single serving bag |
| 80 | Peanut butter, chunky, vitamin and mineral fortified Legumes and Legume Products | 1,172 µg | 130% | 3,024 µg 1 cup |
| 81 | Peanut butter, smooth, vitamin and mineral fortified Legumes and Legume Products | 1,172 µg | 130% | 3,024 µg 1 cup |
| 82 | Peanut butter, vitamin and mineral fortified Nuts and seeds | 1,170 µg | 130% | 187 µg 1 tablespoon |
| 83 | Fish, eel, mixed species, cooked, dry heat Finfish and Shellfish Products | 1,137 µg | 126% | 250 µg 1 oz with bone (yield after bone removed) |
| 84 | Cereals ready-to-eat, RALSTON CRISP RICE Breakfast Cereals | 1,136 µg | 126% | 375 µg 1.25 cup (1 NLEA serving) |
| 85 | Cereals ready-to-eat, RALSTON Corn Biscuits Breakfast Cereals | 1,092 µg | 121% | 328 µg 1 cup (NLEA serving) |
| 86 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES Breakfast Cereals | 1,090 µg | 121% | 294 µg 0.75 cup |
| 87 | Cereals ready-to-eat, RALSTON TASTEEOS Breakfast Cereals | 1,071 µg | 119% | 300 µg 1 cup (1 NLEA serving) |
| 88 | Nutritional powder mix, protein, light, NFS Protein and nutritional powders | 1,050 µg | 117% | 42 µg 1 tablespoon |
| 89 | Protein supplement, milk based, Muscle Milk Light, powder Dairy and Egg Products | 1,050 µg | 117% | 525 µg 2 scoop |
| 90 | Nutrition bar (Zone Perfect Classic Crunch) Nutrition bars | 1,050 µg | 117% | 210 µg 1 snack size bar |
| 91 | Nutritional powder mix, light (Muscle Milk) Protein and nutritional powders | 1,050 µg | 117% | 263 µg 1 scoop |
| 92 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors Snacks | 1,050 µg | 117% | 525 µg 1 bar |
| 93 | Oil, spotted seal (Alaska Native) American Indian/Alaska Native Foods | 1,044 µg | 116% | n/a |
| 94 | Sweet potato, frozen, cooked, baked, without salt Vegetables and Vegetable Products | 1,043 µg | 116% | 1,836 µg 1 cup, cubes |
| 95 | Fish, eel, mixed species, raw Finfish and Shellfish Products | 1,043 µg | 116% | 2,128 µg 1 fillet |
| 96 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages | 1,034 µg | 115% | 269 µg 1 scoop |
| 97 | Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries Fats and Oils | 1,032 µg | 115% | 144 µg 1 tbsp |
| 98 | Nutritional powder mix (Slim Fast) Protein and nutritional powders | 1,030 µg | 114% | 268 µg 1 scoop |
| 99 | Nutritional powder mix, sugar free (Slim Fast) Protein and nutritional powders | 1,030 µg | 114% | 144 µg 1 scoop |
| 100 | Peppers, ancho, dried Vegetables and Vegetable Products | 1,022 µg | 114% | 174 µg 1 pepper |
General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.