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Food Sources of Vitamin A

Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount; also calories in the standard amount. (All are ≥ 20% of RDA for adult men, which is 900 mg/day RAE.)

Food, Standard Amount

Vitamin A
(μg RAE)

Calories

Organ meats (liver, giblets), various, cooked, 3 oza

1490-9126

134-235

Carrot juice, ¾ cup

1692

  71

Sweet potato with peel, baked, 1 medium

1096

103

Pumpkin, canned, ½ cup

953

42

Carrots, cooked from fresh, ½ cup

671

27

Spinach, cooked from frozen, ½ cup

573

30

Collards, cooked from frozen, ½ cup

489

31

Kale, cooked from frozen, ½ cup

478

20

Mixed vegetables, canned, ½ cup

474

  40

Turnip greens, cooked from frozen, ½ cup

441

24

Instant cooked cereals, fortified, prepared, 1 packet

285-376

75-97

Various ready-to-eat cereals, with added vit. A, ~1 oz

180-376

100-117

Carrot, raw, 1 small

301

20

Beet greens, cooked, ½ cup

276

19

Winter squash, cooked, ½ cup

268

38

Dandelion greens, cooked, ½ cup

260

18

Cantaloupe, raw, ¼ medium melon

233

46

Mustard greens, cooked, ½ cup

221

11

Pickled herring, 3 oz

219

222

Red sweet pepper, cooked, ½ cup

186

19

Chinese cabbage, cooked, ½ cup

180

10

a High in cholesterol.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.


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