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Top 101 Foods High In Vitamin A

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Vitamin A

3000 IU
MALES
2300 IU
FEMALES
2500 IU
PREGNANT
4300 IU
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
veal liver per slice 56451IU (1882%) 8
lamb liver per oz 56304IU (1877%) 8
sweet potato per cup 38436IU (1281%) 14
winter squash per cup 22868IU (762%) 11
carrots per cup chopped 21384IU (713%) 7
beef liver per slice 21131IU (704%) 20
turkey liver per liver cooked 18993IU (633%) 16
spinach per cup 18866IU (629%) 7
kale per cup 17707IU (590%) 6
turnip greens per cup 17655IU (588%) 8
pork liver per oz 15297IU (510%) 28
butternut squash per cup 14882IU (496%) 13
collards per cup 14440IU (481%) 13
pumpkin per cup 14100IU (470%) 10
liver sausage per oz 13382IU (446%) 63
chinese cabbage per cup 7223IU (241%) 8
chicken liver per liver 6326IU (211%) 36
cantaloupe per cup 5986IU (200%) 30
parsley per cup chopped 5054IU (168%) 13
liverwurst per slice 4980IU (166%) 35
red peppers per cup 4665IU (156%) 30
cod liver oil per tsp 4500IU (150%) 27
apricots per cup 4126IU (138%) 85
amaranth leaves per cup 3656IU (122%) 23
apricot nectar per cup 3303IU (110%) 128
passion fruit per cup 3002IU (100%) 229
apricots per cup 2985IU (100%) 75
escarole per cup 2832IU (94%) 30
lettuce per cup shredded 2666IU (89%) 6
beet greens per cup 2404IU (80%) 10
jalapeno peppers per cup 2312IU (77%) 48
chard per cup 2202IU (73%) 9
tuna per oz 2142IU (71%) 219
canned tangerines per cup 2117IU (71%) 218
cherries per cup 1989IU (66%) 117
mango per cup pieces 1785IU (60%) 166
cream per cup 1764IU (59%) 694
mustard greens per cup 1693IU (56%) 27
plantains per cup 1668IU (56%) 325
chicory greens per cup 1658IU (55%) 12
limburger cheese per cup 1548IU (52%) 849
leeks per cup 1484IU (49%) 110
brussel sprouts per cup 1435IU (48%) 136
swiss cheese per cup 1382IU (46%) 1126
seaweed (laver) per sheets 1353IU (45%) 20
muenster cheese per cup 1336IU (45%) 1091
colby per cup 1312IU (44%) 1189
broccoli per cup 1207IU (40%) 68
watercress per cup 1085IU (36%) 10
peas per cup 1065IU (36%) 116
monterey cheese per cup 1015IU (34%) 1455
onions per cup 997IU (33%) 96
parmesan cheese per cup 974IU (32%) 1294
asparagus per cup 905IU (30%) 66
watermelon per cup 876IU (29%) 158
canned peaches per cup 870IU (29%) 669
prunes per cup 848IU (28%) 939
celery per cup 782IU (26%) 104
sturgeon per oz 744IU (25%) 463
mozzarella per cup 728IU (24%) 1078
feta cheese per cup 633IU (21%) 1877
tangerine juice per cup 630IU (21%) 593
greek yogurt (low fat) per container 618IU (21%) 709
grapefruit per cup sections 596IU (20%) 347
plums per cup 569IU (19%) 400
ricotta per cup 552IU (18%) 1173
mozzarella (non fat) per cup 544IU (18%) 879
endive per cup 542IU (18%) 24
gingko nuts per cup 522IU (17%) 988
peaches per cup slices 502IU (17%) 359
non-fat yogurt per cup 500IU (17%) 1147
nectarines per cup slices 475IU (16%) 398
edamame per cup 462IU (15%) 1218
gooseberries per cup 435IU (15%) 455
liver pate per tbsp 429IU (14%) 290
clam per oz 422IU (14%) 859
banana pepper per cup 422IU (14%) 238
oranges per cup sections 416IU (14%) 613
corn grain, yellow per cup 355IU (12%) 5117
scrapple, pork per cubic inch 355IU (12%) 306
gooseberries, canned per cup 348IU (12%) 1587
milk (full fat) per cup 337IU (11%) 1391
pistachio nuts per cup 327IU (11%) 6417
lima beans per cup 326IU (11%) 1622
blackberries per cup 308IU (10%) 603
egg yolk per oz 296IU (10%) 791
beef kidney per oz 295IU (10%) 1357
duck per cup 294IU (10%) 4814
peas per cup 294IU (10%) 7087
goat cheese per oz 293IU (10%) 767
cheddar per cup 273IU (9%) 2507
sweet corn per cup 271IU (9%) 1380
whole egg per large 270IU (9%) 794
coriander per cup 270IU (9%) 10
gruyere cheese per oz 269IU (9%) 1307
cornmeal, yellow per cup 261IU (9%) 5075
white fish per cup 258IU (9%) 1705
shrimp per oz 256IU (9%) 1186
octopus per oz 255IU (9%) 1640
cottage cheese (low fat) per oz 254IU (8%) 1080
corn flour, whole yellow per cup 250IU (8%) 5061

Recipes High In Vitamin A