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 5,270 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Fish oil, cod liver | Fats and Oils | 100000.00 IU | 2000% |
| 2 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 96000.00 IU | 1920% |
| 3 | Beef, New Zealand, imported, variety meats and by-products, liver, raw | Beef Products | 94398.00 IU | 1888% |
| 4 | Walrus, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 81200.00 IU | 1624% |
| 5 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 77261.00 IU | 1545% |
| 6 | Veal, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 70564.00 IU | 1411% |
| 7 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled | Beef Products | 70046.00 IU | 1401% |
| 8 | Carrot, dehydrated | Vegetables and Vegetable Products | 68466.00 IU | 1369% |
| 9 | Chives, freeze-dried | Vegetables and Vegetable Products | 68300.00 IU | 1366% |
| 10 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 66989.00 IU | 1340% |
| 11 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | Lamb, Veal, and Game Products | 66240.00 IU | 1325% |
| 12 | Parsley, freeze-dried | Vegetables and Vegetable Products | 63240.00 IU | 1265% |
| 13 | Lamb, New Zealand, imported, liver, raw | Lamb, Veal, and Game Products | 51447.00 IU | 1029% |
| 14 | Spices, paprika | Spices and Herbs | 49254.00 IU | 985% |
| 15 | Spices, pepper, red or cayenne | Spices and Herbs | 41610.00 IU | 832% |
| 16 | Duck, domesticated, liver, raw | Poultry Products | 39907.00 IU | 798% |
| 17 | Veal, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 39056.00 IU | 781% |
| 18 | Seal, ringed, liver (Alaska Native) | American Indian/Alaska Native Foods | 36600.00 IU | 732% |
| 19 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 35836.00 IU | 717% |
| 20 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 35760.00 IU | 715% |
| 21 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 31714.00 IU | 634% |
| 22 | Goose, liver, raw | Poultry Products | 30998.00 IU | 620% |
| 23 | Spices, chili powder | Spices and Herbs | 29650.00 IU | 593% |
| 24 | Caribou, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 28800.00 IU | 576% |
| 25 | Liver sausage, liverwurst, pork | Sausages and Luncheon Meats | 27667.00 IU | 553% |
| 26 | Grape leaves, raw | Vegetables and Vegetable Products | 27521.00 IU | 550% |
| 27 | Turkey, all classes, liver, raw | Poultry Products | 26901.00 IU | 538% |
| 28 | Goji berries, dried | Fruits and Fruit Juices | 26822.00 IU | 536% |
| 29 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 26488.00 IU | 530% |
| 30 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 26088.00 IU | 522% |
| 31 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 25998.00 IU | 520% |
| 32 | Lamb, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 24945.00 IU | 499% |
| 33 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 24612.00 IU | 492% |
| 34 | Snacks, sweet potato chips, unsalted | Snacks | 23675.00 IU | 474% |
| 35 | Whale, beluga, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 22100.00 IU | 442% |
| 36 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 21650.00 IU | 433% |
| 37 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 20870.00 IU | 417% |
| 38 | Peppers, ancho, dried | Vegetables and Vegetable Products | 20438.00 IU | 409% |
| 39 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder | Beverages | 20000.00 IU | 400% |
| 40 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 20000.00 IU | 400% |
| 41 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 19218.00 IU | 384% |
| 42 | Carrot juice, canned | Vegetables and Vegetable Products | 19124.00 IU | 382% |
| 43 | Willow, young leaves, chopped (Alaska Native) | American Indian/Alaska Native Foods | 18700.00 IU | 374% |
| 44 | Pork, fresh, variety meats and by-products, liver, cooked, braised | Pork Products | 17997.00 IU | 360% |
| 45 | Liver cheese, pork | Sausages and Luncheon Meats | 17490.00 IU | 350% |
| 46 | Tomato powder | Vegetables and Vegetable Products | 17247.00 IU | 345% |
| 47 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17033.00 IU | 341% |
| 48 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17033.00 IU | 341% |
| 49 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16928.00 IU | 339% |
| 50 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16928.00 IU | 339% |
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