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Top 100 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
Food Name Common Serving Amount (% RDI) Vitamin A Per Calorie
veal liver per slice 56451IU (1882%) Great
lamb liver per oz 56304IU (1877%) Great
sweet potato per cup 38436IU (1281%) Great
winter squash per cup 22868IU (762%) Great
carrots per cup chopped 21384IU (713%) Great
beef liver per slice 21131IU (704%) Great
turkey liver per liver cooked 18993IU (633%) Great
spinach per cup 18866IU (629%) Great
kale per cup 17707IU (590%) Great
turnip greens per cup 17655IU (588%) Great
pork liver per oz 15297IU (510%) Great
butternut squash per cup 14882IU (496%) Great
collards per cup 14440IU (481%) Great
pumpkin per cup 14100IU (470%) Great
liver sausage per oz 13382IU (446%) Great
chinese cabbage per cup 7223IU (241%) Great
chicken liver per liver 6326IU (211%) Great
cantaloupe per cup 5986IU (200%) Great
parsley per cup chopped 5054IU (168%) Great
liverwurst per slice 4980IU (166%) Great
red peppers per cup 4665IU (156%) Great
cod liver oil per tsp 4500IU (150%) Great
apricots per cup 4126IU (138%) Great
amaranth leaves per cup 3656IU (122%) Great
apricot nectar per cup 3303IU (110%) Great
passion fruit per cup 3002IU (100%) Good
apricots per cup 2985IU (100%) Great
escarole per cup 2832IU (94%) Great
lettuce per cup shredded 2666IU (89%) Great
beet greens per cup 2404IU (80%) Great
jalapeno peppers per cup 2312IU (77%) Great
chard per cup 2202IU (73%) Great
tuna per oz 2142IU (71%) Good
canned tangerines per cup 2117IU (71%) Good
cherries per cup 1989IU (66%) Great
mango per cup pieces 1785IU (60%) Good
cream per cup 1764IU (59%) Poor
mustard greens per cup 1693IU (56%) Great
plantains per cup 1668IU (56%) Good
chicory greens per cup 1658IU (55%) Great
limburger cheese per cup 1548IU (52%) Poor
leeks per cup 1484IU (49%) Great
brussel sprouts per cup 1435IU (48%) Great
swiss cheese per cup 1382IU (46%) Poor
seaweed (laver) per sheets 1353IU (45%) Great
muenster cheese per cup 1336IU (45%) Poor
colby per cup 1312IU (44%) Poor
broccoli per cup 1207IU (40%) Great
watercress per cup 1085IU (36%) Great
peas per cup 1065IU (36%) Great
monterey cheese per cup 1015IU (34%) Poor
onions per cup 997IU (33%) Great
parmesan cheese per cup 974IU (32%) Poor
asparagus per cup 905IU (30%) Great
watermelon per cup 876IU (29%) Good
canned peaches per cup 870IU (29%) Poor
prunes per cup 848IU (28%) Poor
celery per cup 782IU (26%) Great
sturgeon per oz 744IU (25%) Poor
mozzarella per cup 728IU (24%) Poor
feta cheese per cup 633IU (21%) Poor
tangerine juice per cup 630IU (21%) Poor
greek yogurt (low fat) per container 618IU (21%) Poor
grapefruit per cup sections 596IU (20%) Good
plums per cup 569IU (19%) Poor
ricotta per cup 552IU (18%) Poor
mozzarella (non fat) per cup 544IU (18%) Poor
endive per cup 542IU (18%) Great
gingko nuts per cup 522IU (17%) Poor
peaches per cup slices 502IU (17%) Good
non-fat yogurt per cup 500IU (17%) Poor
nectarines per cup slices 475IU (16%) Good
edamame per cup 462IU (15%) Poor
gooseberries per cup 435IU (15%) Poor
liver pate per tbsp 429IU (14%) Good
clam per oz 422IU (14%) Poor
banana pepper per cup 422IU (14%) Good
oranges per cup sections 416IU (14%) Poor
corn grain, yellow per cup 355IU (12%) Poor
scrapple, pork per cubic inch 355IU (12%) Good
gooseberries, canned per cup 348IU (12%) Poor
milk (full fat) per cup 337IU (11%) Poor
pistachio nuts per cup 327IU (11%) Poor
lima beans per cup 326IU (11%) Poor
blackberries per cup 308IU (10%) Poor
egg yolk per oz 296IU (10%) Poor
beef kidney per oz 295IU (10%) Poor
duck per cup 294IU (10%) Poor
peas per cup 294IU (10%) Poor
goat cheese per oz 293IU (10%) Poor
cheddar per cup 273IU (9%) Poor
sweet corn per cup 271IU (9%) Poor
whole egg per large 270IU (9%) Poor
coriander per cup 270IU (9%) Great
gruyere cheese per oz 269IU (9%) Poor
cornmeal, yellow per cup 261IU (9%) Poor
white fish per cup 258IU (9%) Poor
shrimp per oz 256IU (9%) Poor
octopus per oz 255IU (9%) Poor
cottage cheese (low fat) per oz 254IU (8%) Poor

Recipes High In Vitamin A