Foods high in vitamin A

The 15 foods with the most vitamin A per 100 grams, out of 472 with a USDA figure. Tap a food to compare it.

How the vitamin A list is built

Of the 486 foods on this site, USDA gives a vitamin A figure for 472; 14 have none and are left out rather than counted as zero. 169 list exactly 0 µg. Per 100 grams the top is cooked beef liver with 7,744 µg (860% of the Daily Value). Per serving it is cooked beef liver with 6,582 µg in 3 oz, and for the same 100 kcal it is cooked beef liver with 4,425 µg.

Top 25 per 100 g · Daily Value 900 µg
#	Food	Group	Per 100 g	% DV
1	Cooked beef liver	Meat	7,744 µg	860%
2	Cooked chicken liver	Poultry	3,981 µg	442%
3	Baked sweet potato	Vegetables	961 µg	107%
4	Whey protein powder	Dairy & eggs	872 µg	97%
5	Boiled carrot	Vegetables	852 µg	95%
6	Ghee	Fats & oils	840 µg	93%
7	Carrot	Vegetables	835 µg	93%
8	Margarine	Fats & oils	819 µg	91%
9	Boiled sweet potato	Vegetables	787 µg	87%
10	Sweet potato	Vegetables	709 µg	79%
11	Baby carrots	Vegetables	690 µg	77%
12	Butter	Fats & oils	684 µg	76%
13	Salted butter	Fats & oils	684 µg	76%
14	Raw bluefin tuna	Fish & seafood	655 µg	73%
15	Butternut squash	Vegetables	532 µg	59%
16	Boiled spinach	Vegetables	524 µg	58%
17	Dandelion greens	Vegetables	508 µg	56%
18	Spinach	Vegetables	469 µg	52%
19	Romaine lettuce	Vegetables	436 µg	48%
20	Pumpkin	Vegetables	426 µg	47%
21	Fresh parsley	Condiments	421 µg	47%
22	Heavy cream	Dairy & eggs	411 µg	46%
23	Egg yolk	Dairy & eggs	381 µg	42%
24	Green leaf lettuce	Vegetables	370 µg	41%
25	Cilantro	Condiments	337 µg	37%

Per serving

Top 12 per USDA household serving
#	Food	Serving	Amount	% DV
1	Cooked beef liver	3 oz (85 g)	6,582 µg	731%
2	Cooked chicken liver	3 oz (85 g)	3,384 µg	376%
3	Boiled sweet potato	1 cup, mashed (328 g)	2,581 µg	287%
4	Baked sweet potato	1 cup (200 g)	1,922 µg	214%
5	Carrot	1 cup chopped (128 g)	1,069 µg	119%
6	Boiled spinach	1 cup (180 g)	943 µg	105%
7	Sweet potato	1 cup, cubes (133 g)	943 µg	105%
8	Whey protein powder	3 scoop (86 g)	750 µg	83%
9	Butternut squash	1 cup, cubes (140 g)	745 µg	83%
10	Boiled carrot	½ cup slices (78 g)	665 µg	74%
11	Raw bluefin tuna	3 oz (85 g)	557 µg	62%
12	Pumpkin	1 cup (1" cubes) (116 g)	494 µg	55%

For the same 100 kcal

Top 12 per 100 kcal (foods under 10 kcal per 100 g left out)
#	Food	Grams for 100 kcal	Amount
1	Cooked beef liver	57 g	4,425 µg
2	Romaine lettuce	588 g	2,565 µg
3	Green leaf lettuce	667 g	2,467 µg
4	Boiled carrot	286 g	2,434 µg
5	Cooked chicken liver	60 g	2,384 µg
6	Boiled spinach	435 g	2,278 µg
7	Spinach	435 g	2,039 µg
8	Carrot	244 g	2,037 µg
9	Baby carrots	286 g	1,971 µg
10	Bok choy	769 g	1,715 µg
11	Pumpkin	385 g	1,638 µg
12	Swiss chard	526 g	1,611 µg

Read the rest — 3 more sections

Why the three rankings differ

Here the per-100 g top 25 is mostly foods eaten as they are; only 1 is dried, dry or milled. Per serving puts foods eaten in larger portions first, and per 100 kcal puts first the foods with little energy for their weight. Only 14 foods appear in both the per-100 g and the per-serving top 25.

Vitamin A by food group, per 100 g

Fruits: dried apricots (180 µg), cantaloupe (169 µg) and apricot (96 µg).

Vegetables: baked sweet potato (961 µg), boiled carrot (852 µg) and carrot (835 µg).

Legumes: baked beans (5 µg), miso (4 µg) and dry red lentils (3 µg).

Nuts & seeds: pistachios (26 µg), roasted pistachios (13 µg) and pecans (3 µg).

Grains & pasta: dry polenta (cornmeal) (11 µg), cooked egg noodles (6 µg) and dry quinoa (1 µg).

Bread & bakery: croissant (206 µg), waffles (65 µg) and brioche (egg bread) (63 µg).

Dairy & eggs: whey protein powder (872 µg), heavy cream (411 µg) and egg yolk (381 µg).

Poultry: cooked chicken liver (3,981 µg), cooked ground turkey (85% lean) (35 µg) and cooked ground turkey (30 µg).

Meat: cooked beef liver (7,744 µg), cooked pork sausage (28 µg) and bologna (25 µg).

Fish & seafood: raw bluefin tuna (655 µg), caviar (fish roe) (271 µg) and cooked clams (171 µg).

Fats & oils: ghee (840 µg), margarine (819 µg) and butter (684 µg).

Sweets: vanilla ice cream (118 µg), milk chocolate (59 µg) and vanilla frozen yogurt (59 µg).

Snacks: pork rinds (12 µg), air-popped popcorn (10 µg) and oil-popped popcorn (8 µg).

Drinks: chocolate milk (64 µg), rice milk (63 µg) and tomato juice (23 µg).

Condiments: fresh parsley (421 µg), cilantro (337 µg) and fresh basil (264 µg).

Against the Daily Value

The FDA Daily Value for vitamin A is 900 µg. Per the serving shown, 19 foods here reach 20% of it or more and 368 stay under 5%. Servings are USDA household measures and are not the same as the reference amounts printed on packaged-food labels, so these counts describe this list, not label claims. Daily Values are reference amounts for reading labels; individual needs differ.

How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.