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 51–100 of 3,286 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 51 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 11726.00 IU | 235% | USDA_SR |
| 52 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 11651.00 IU | 233% | USDA_SR |
| 53 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 11651.00 IU | 233% | USDA_SR |
| 54 | Lambsquarters, raw | Vegetables and Vegetable Products | 11600.00 IU | 232% | USDA_SR |
| 55 | Turnip greens, raw | Vegetables and Vegetable Products | 11587.00 IU | 232% | USDA_SR |
| 56 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11493.00 IU | 230% | USDA_SR |
| 57 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11493.00 IU | 230% | USDA_SR |
| 58 | Babyfood, vegetables, carrots, strained | Baby Foods | 11461.00 IU | 229% | USDA_SR |
| 59 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 11170.00 IU | 223% | USDA_SR |
| 60 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 11170.00 IU | 223% | USDA_SR |
| 61 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 11170.00 IU | 223% | USDA_SR |
| 62 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 11155.00 IU | 223% | USDA_SR |
| 63 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 11155.00 IU | 223% | USDA_SR |
| 64 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10765.00 IU | 215% | USDA_SR |
| 65 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10765.00 IU | 215% | USDA_SR |
| 66 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 10630.00 IU | 213% | USDA_SR |
| 67 | Spearmint, dried | Spices and Herbs | 10579.00 IU | 212% | USDA_SR |
| 68 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10537.00 IU | 211% | USDA_SR |
| 69 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10481.00 IU | 210% | USDA_SR |
| 70 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10481.00 IU | 210% | USDA_SR |
| 71 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 10367.00 IU | 207% | USDA_SR |
| 72 | Dandelion greens, raw | Vegetables and Vegetable Products | 10161.00 IU | 203% | USDA_SR |
| 73 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 9900.00 IU | 198% | USDA_SR |
| 74 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 9801.00 IU | 196% | USDA_SR |
| 75 | Beverages, Acai berry drink, fortified | Beverages | 9698.00 IU | 194% | USDA_SR |
| 76 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9514.00 IU | 190% | USDA_SR |
| 77 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9514.00 IU | 190% | USDA_SR |
| 78 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 9497.00 IU | 190% | USDA_SR |
| 79 | Spinach, raw | Vegetables and Vegetable Products | 9377.00 IU | 188% | USDA_SR |
| 80 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 9246.00 IU | 185% | USDA_SR |
| 81 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 9183.00 IU | 184% | USDA_SR |
| 82 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 9169.00 IU | 183% | USDA_SR |
| 83 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | Dairy and Egg Products | 8962.00 IU | 179% | USDA_SR |
| 84 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 8710.00 IU | 174% | USDA_SR |
| 85 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8700.00 IU | 174% | USDA_SR |
| 86 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8700.00 IU | 174% | USDA_SR |
| 87 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 8700.00 IU | 174% | USDA_SR |
| 88 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 8699.00 IU | 174% | USDA_SR |
| 89 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 8674.00 IU | 173% | USDA_SR |
| 90 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8612.00 IU | 172% | USDA_SR |
| 91 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8612.00 IU | 172% | USDA_SR |
| 92 | Pumpkin, raw | Vegetables and Vegetable Products | 8513.00 IU | 170% | USDA_SR |
| 93 | Parsley, fresh | Vegetables and Vegetable Products | 8424.00 IU | 168% | USDA_SR |
| 94 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 8298.00 IU | 166% | USDA_SR |
| 95 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8200.00 IU | 164% | USDA_SR |
| 96 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8200.00 IU | 164% | USDA_SR |
| 97 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 8120.00 IU | 162% | USDA_SR |
| 98 | Winged bean leaves, raw | Vegetables and Vegetable Products | 8090.00 IU | 162% | USDA_SR |
| 99 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 8084.00 IU | 162% | USDA_SR |
| 100 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 8084.00 IU | 162% | USDA_SR |
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