Foods high in vitamin A
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 700 mcg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Serving |
|---|---|---|---|
| Pork liver | 6,500 mcg | 929% | — |
| Beef liver | 4,970 mcg | 710% | — |
| Chicken liver | 3,300 mcg | 471% | — |
| Carrots | 835 mcg | 119% | medium carrot (61 g): 509.4 mcg |
| Sweet potato | 709 mcg | 101% | medium sweet potato (130 g): 921.7 mcg |
| Unsalted butter | 684 mcg | 98% | tbsp (14.2 g): 97.1 mcg |
| Spinach | 469 mcg | 67% | — |
| Pumpkin | 426 mcg | 61% | — |
| Parsley | 421 mcg | 60% | tbsp (4 g): 16.8 mcg |
| Heavy cream | 411 mcg | 59% | tbsp (15 g): 61.7 mcg |
| Dill | 386 mcg | 55% | tbsp (1 g): 3.9 mcg |
| Egg yolk | 381 mcg | 54% | large egg yolk (17 g): 64.8 mcg |
| Lettuce | 370 mcg | 53% | — |
| Cheddar cheese | 316 mcg | 45% | slice (28 g): 88.5 mcg |
| Cream cheese | 308 mcg | 44% | tbsp (14.5 g): 44.7 mcg |
| Swiss cheese | 288 mcg | 41% | slice (20 g): 57.6 mcg |
| Caviar | 271 mcg | 39% | tsp (5 g): 13.6 mcg |
| Pickled herring | 258 mcg | 37% | — |
| Edam cheese | 243 mcg | 35% | slice (20 g): 48.6 mcg |
| 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.
| Food | 100 g | % of target | Serving |
|---|---|---|---|
| Carrots | 835 mcg | 119% | medium carrot (61 g): 509.4 mcg |
| Sweet potato | 709 mcg | 101% | medium sweet potato (130 g): 921.7 mcg |
| Spinach | 469 mcg | 67% | — |
| Pumpkin | 426 mcg | 61% | — |
| Parsley | 421 mcg | 60% | tbsp (4 g): 16.8 mcg |
| Dill | 386 mcg | 55% | tbsp (1 g): 3.9 mcg |
| Lettuce | 370 mcg | 53% | — |
| Kale | 241 mcg | 34% | — |
| Dried apricots | 180 mcg | 26% | — |
| Melon (cantaloupe) | 169 mcg | 24% | — |
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.