Orange and red vegetables fill the top of this ranking because they contain beta-carotene, which your body converts to vitamin A. Animal liver tops it all; a single serving can exceed your 5000 IU Daily Value. The colour is your clue: carotenoids give these foods their warm hues and your body its raw material.
Vitamin A lets your eyes detect light, keeps your immune cells functioning, and helps your skin renew itself. You will notice animal sources cluster high because they store retinol, the active form. Plant sources offer carotenoids instead, which your body must transform; so the conversion rate matters as much as the amount in the table.
FDA daily value: 5000 IU
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Showing 1–50 of 2,568 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 96000.00 IU | 1920% | USDA_SR |
| 2 | Walrus, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 81200.00 IU | 1624% | USDA_SR |
| 3 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 77261.00 IU | 1545% | USDA_SR |
| 4 | Carrot, dehydrated | Vegetables and Vegetable Products | 68466.00 IU | 1369% | USDA_SR |
| 5 | Chives, freeze-dried | Vegetables and Vegetable Products | 68300.00 IU | 1366% | USDA_SR |
| 6 | Parsley, freeze-dried | Vegetables and Vegetable Products | 63240.00 IU | 1265% | USDA_SR |
| 7 | Spices, paprika | Spices and Herbs | 49254.00 IU | 985% | USDA_SR |
| 8 | Spices, pepper, red or cayenne | Spices and Herbs | 41610.00 IU | 832% | USDA_SR |
| 9 | Seal, ringed, liver (Alaska Native) | American Indian/Alaska Native Foods | 36600.00 IU | 732% | USDA_SR |
| 10 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 35760.00 IU | 715% | USDA_SR |
| 11 | Spices, chili powder | Spices and Herbs | 29650.00 IU | 593% | USDA_SR |
| 12 | Caribou, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 28800.00 IU | 576% | USDA_SR |
| 13 | Grape leaves, raw | Vegetables and Vegetable Products | 27521.00 IU | 550% | USDA_SR |
| 14 | Goji berries, dried | Fruits and Fruit Juices | 26822.00 IU | 536% | USDA_SR |
| 15 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 26488.00 IU | 530% | USDA_SR |
| 16 | Snacks, sweet potato chips, unsalted | Snacks | 23675.00 IU | 474% | USDA_SR |
| 17 | Whale, beluga, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 22100.00 IU | 442% | USDA_SR |
| 18 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 20870.00 IU | 417% | USDA_SR |
| 19 | Peppers, ancho, dried | Vegetables and Vegetable Products | 20438.00 IU | 409% | USDA_SR |
| 20 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder | Beverages | 20000.00 IU | 400% | USDA_SR |
| 21 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 20000.00 IU | 400% | USDA_SR |
| 22 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 19218.00 IU | 384% | USDA_SR |
| 23 | Carrot juice, canned | Vegetables and Vegetable Products | 19124.00 IU | 382% | USDA_SR |
| 24 | Willow, young leaves, chopped (Alaska Native) | American Indian/Alaska Native Foods | 18700.00 IU | 374% | USDA_SR |
| 25 | Tomato powder | Vegetables and Vegetable Products | 17247.00 IU | 345% | USDA_SR |
| 26 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17033.00 IU | 341% | USDA_SR |
| 27 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17033.00 IU | 341% | USDA_SR |
| 28 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16928.00 IU | 339% | USDA_SR |
| 29 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16928.00 IU | 339% | USDA_SR |
| 30 | Carrots, raw | Vegetables and Vegetable Products | 16706.00 IU | 334% | USDA_SR |
| 31 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 16410.00 IU | 328% | USDA_SR |
| 32 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 16000.00 IU | 320% | USDA_SR |
| 33 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 15740.00 IU | 315% | USDA_SR |
| 34 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 15740.00 IU | 315% | USDA_SR |
| 35 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 15563.00 IU | 311% | USDA_SR |
| 36 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 15563.00 IU | 311% | USDA_SR |
| 37 | Babyfood, carrots, toddler | Baby Foods | 14710.00 IU | 294% | USDA_SR |
| 38 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14544.00 IU | 291% | USDA_SR |
| 39 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 14210.00 IU | 284% | USDA_SR |
| 40 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 14187.00 IU | 284% | USDA_SR |
| 41 | Carrots, baby, raw | Vegetables and Vegetable Products | 13790.00 IU | 276% | USDA_SR |
| 42 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 12669.00 IU | 253% | USDA_SR |
| 43 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12370.00 IU | 247% | USDA_SR |
| 44 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 12264.00 IU | 245% | USDA_SR |
| 45 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12061.00 IU | 241% | USDA_SR |
| 46 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12061.00 IU | 241% | USDA_SR |
| 47 | Sourdock, young leaves (Alaska Native) | American Indian/Alaska Native Foods | 11900.00 IU | 238% | USDA_SR |
| 48 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 11892.00 IU | 238% | USDA_SR |
| 49 | Babyfood, vegetables, carrots, junior | Baby Foods | 11810.00 IU | 236% | USDA_SR |
| 50 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 11726.00 IU | 235% | USDA_SR |
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