Foods high in vitamin A

The top 20 foods in our database by content per 100 g.

Daily target

700mcg

Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.

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Most per 100 g
Plant sources
Other nutrients

Most per 100 g

Most per 100 g
#	Food · serving	100 g	% of target
1	Pork liver	6,500 mcg	929%
2	Beef liver	4,970 mcg	710%
3	Chicken liver	3,300 mcg	471%
4	Carrotsmedium carrot (61 g): 509.4 mcg	835 mcg	119%
5	Sweet potatomedium sweet potato (130 g): 921.7 mcg	709 mcg	101%
6	Unsalted buttertbsp (14.2 g): 97.1 mcg	684 mcg	98%
7	Spinach	469 mcg	67%
8	Pumpkin	426 mcg	61%
9	Parsleytbsp (4 g): 16.8 mcg	421 mcg	60%
10	Heavy creamtbsp (15 g): 61.7 mcg	411 mcg	59%
11	Dilltbsp (1 g): 3.9 mcg	386 mcg	55%
12	Egg yolklarge egg yolk (17 g): 64.8 mcg	381 mcg	54%
13	Lettuce	370 mcg	53%
14	Cheddar cheeseslice (28 g): 88.5 mcg	316 mcg	45%
15	Cream cheesetbsp (14.5 g): 44.7 mcg	308 mcg	44%
16	Swiss cheeseslice (20 g): 57.6 mcg	288 mcg	41%
17	Caviartsp (5 g): 13.6 mcg	271 mcg	39%
18	Pickled herring	258 mcg	37%
19	Edam cheeseslice (20 g): 48.6 mcg	243 mcg	35%
20	Kale	241 mcg	34%

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

Plant sources

Plant foods that provide at least 10% of the daily target per 100 g.

Plant sources
#	Food · serving	100 g	% of target
1	Carrotsmedium carrot (61 g): 509.4 mcg	835 mcg	119%
2	Sweet potatomedium sweet potato (130 g): 921.7 mcg	709 mcg	101%
3	Spinach	469 mcg	67%
4	Pumpkin	426 mcg	61%
5	Parsleytbsp (4 g): 16.8 mcg	421 mcg	60%
6	Dilltbsp (1 g): 3.9 mcg	386 mcg	55%
7	Lettuce	370 mcg	53%
8	Kale	241 mcg	34%
9	Dried apricots	180 mcg	26%
10	Melon (cantaloupe)	169 mcg	24%

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Data: USDA FoodData Central.

Most per 100 g

Plant sources

How much do you get each day?

Other nutrients