Foods high in Vitamin A (USDA SR Legacy)

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 101–150 of 5,270 foods

#	Food	Category	Per 100 g	% DV
101	Squash, winter, butternut, raw	Vegetables and Vegetable Products	10630.00 IU	213%
102	Spearmint, dried	Spices and Herbs	10579.00 IU	212%
103	Mustard greens, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10537.00 IU	211%
104	Chicken, stewing, giblets, raw	Poultry Products	10497.00 IU	210%
105	Spinach, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10481.00 IU	210%
106	Spinach, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10481.00 IU	210%
107	Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	10367.00 IU	207%
108	Dandelion greens, raw	Vegetables and Vegetable Products	10161.00 IU	203%
109	Mustard spinach, (tendergreen), raw	Vegetables and Vegetable Products	9900.00 IU	198%
110	Spinach, canned, regular pack, drained solids	Vegetables and Vegetable Products	9801.00 IU	196%
111	Beverages, Acai berry drink, fortified	Beverages	9698.00 IU	194%
112	Chicken, roasting, giblets, raw	Poultry Products	9592.00 IU	192%
113	Chicken, stewing, giblets, cooked, simmered	Poultry Products	9536.00 IU	191%
114	Peas and carrots, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9514.00 IU	190%
115	Peas and carrots, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9514.00 IU	190%
116	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	9497.00 IU	190%
117	Spinach, raw	Vegetables and Vegetable Products	9377.00 IU	188%
118	Babyfood, dinner, mixed vegetable, junior	Baby Foods	9246.00 IU	185%
119	Collards, frozen, chopped, unprepared	Vegetables and Vegetable Products	9183.00 IU	184%
120	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	9169.00 IU	183%
121	Fish, lingcod, liver (Alaska Native)	American Indian/Alaska Native Foods	9100.00 IU	182%
122	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	8962.00 IU	179%
123	Chicken, broilers or fryers, giblets, raw	Poultry Products	8847.00 IU	177%
124	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	8710.00 IU	174%
125	Pokeberry shoots, (poke), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	8700.00 IU	174%
126	Pokeberry shoots, (poke), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	8700.00 IU	174%
127	Pokeberry shoots, (poke), raw	Vegetables and Vegetable Products	8700.00 IU	174%
128	Sweet potato, canned, mashed	Vegetables and Vegetable Products	8699.00 IU	174%
129	Sweet Potatoes, french fried, frozen as packaged, salt added in processing	Vegetables and Vegetable Products	8674.00 IU	173%
130	Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	8612.00 IU	172%
131	Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	8612.00 IU	172%
132	Pumpkin, raw	Vegetables and Vegetable Products	8513.00 IU	170%
133	Parsley, fresh	Vegetables and Vegetable Products	8424.00 IU	168%
134	Pumpkin pie mix, canned	Vegetables and Vegetable Products	8298.00 IU	166%
135	Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	8200.00 IU	164%
136	Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	8200.00 IU	164%
137	Chicken, roasting, giblets, cooked, simmered	Poultry Products	8136.00 IU	163%
138	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	8120.00 IU	162%
139	Winged bean leaves, raw	Vegetables and Vegetable Products	8090.00 IU	162%
140	Spinach, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	8084.00 IU	162%
141	Spinach, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	8084.00 IU	162%
142	Spices, marjoram, dried	Spices and Herbs	8068.00 IU	161%
143	Pie, pumpkin, prepared from recipe	Baked Products	8020.00 IU	160%
144	Vinespinach, (basella), raw	Vegetables and Vegetable Products	8000.00 IU	160%
145	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	7983.00 IU	160%
146	Lambsquarters, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	7816.00 IU	156%
147	Lambsquarters, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	7816.00 IU	156%
148	Egg rolls, pork, refrigerated, heated	Meals, Entrees, and Side Dishes	7804.00 IU	156%
149	Dill weed, fresh	Spices and Herbs	7718.00 IU	154%
150	Beet greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	7654.00 IU	153%

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Foods high in Vitamin A (USDA SR Legacy)

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