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Top 101 Foods High In Vitamin A

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Vitamin A

3000 IU
MALES
2300 IU
FEMALES
2500 IU
PREGNANT
4300 IU
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
veal liver per 1.0 slice (80.0g) 56451IU (1882%) 8
lamb liver per 3.0 oz (85.0g) 56304IU (1877%) 8
sweet potato per 1.0 cup (200.0g) 38436IU (1281%) 14
winter squash per 1.0 cup (205.0g) 22868IU (762%) 11
carrots per 1.0 cup chopped (128.0g) 21384IU (713%) 7
beef liver per 1.0 slice (81.0g) 21131IU (704%) 20
turkey liver per 1.0 liver cooked (53.0g) 18993IU (633%) 16
spinach per 1.0 cup (180.0g) 18866IU (629%) 7
kale per 1.0 cup (130.0g) 17707IU (590%) 6
turnip greens per 1.0 cup (164.0g) 17655IU (588%) 8
pork liver per 3.0 oz (85.0g) 15297IU (510%) 28
butternut squash per 1.0 cup (140.0g) 14882IU (496%) 13
collards per 1.0 cup (190.0g) 14440IU (481%) 13
pumpkin per 1.0 cup (245.0g) 14100IU (470%) 10
liver sausage per 3.0 oz (85.0g) 13382IU (446%) 63
chinese cabbage per 1.0 cup (170.0g) 7223IU (241%) 8
chicken liver per 1.0 liver (44.0g) 6326IU (211%) 36
cantaloupe per 1.0 cup (177.0g) 5986IU (200%) 30
parsley per 1.0 cup chopped (60.0g) 5054IU (168%) 13
liverwurst per 1.0 slice (18.0g) 4980IU (166%) 35
red peppers per 1.0 cup (149.0g) 4665IU (156%) 30
cod liver oil per 1.0 tsp (4.5g) 4500IU (150%) 27
apricots per 1.0 cup (244.0g) 4126IU (138%) 85
amaranth leaves per 1.0 cup (132.0g) 3656IU (122%) 23
apricot nectar per 1.0 cup (251.0g) 3303IU (110%) 128
passion fruit per 1.0 cup (236.0g) 3002IU (100%) 229
apricots per 1.0 cup (155.0g) 2985IU (100%) 75
escarole per 1.0 cup (150.0g) 2832IU (94%) 30
lettuce per 1.0 cup shredded (36.0g) 2666IU (89%) 6
beet greens per 1.0 cup (38.0g) 2404IU (80%) 10
jalapeno peppers per 1.0 cup (136.0g) 2312IU (77%) 48
chard per 1.0 cup (36.0g) 2202IU (73%) 9
tuna per 3.0 oz (85.0g) 2142IU (71%) 219
canned tangerines per 1.0 cup (252.0g) 2117IU (71%) 218
cherries per 1.0 cup (155.0g) 1989IU (66%) 117
mango per 1.0 cup pieces (165.0g) 1785IU (60%) 166
cream per 1.0 cup (120.0g) 1764IU (59%) 694
mustard greens per 1.0 cup (56.0g) 1693IU (56%) 27
plantains per 1.0 cup (148.0g) 1668IU (56%) 325
chicory greens per 1.0 cup (29.0g) 1658IU (55%) 12
limburger cheese per 1.0 cup (134.0g) 1548IU (52%) 849
leeks per 1.0 cup (89.0g) 1484IU (49%) 110
brussel sprouts per 1.0 cup (155.0g) 1435IU (48%) 136
swiss cheese per 1.0 cup (132.0g) 1382IU (46%) 1126
seaweed (laver) per 10.0 sheets (26.0g) 1353IU (45%) 20
muenster cheese per 1.0 cup (132.0g) 1336IU (45%) 1091
colby per 1.0 cup (132.0g) 1312IU (44%) 1189
broccoli per 0.5 cup (78.0g) 1207IU (40%) 68
watercress per 1.0 cup (34.0g) 1085IU (36%) 10
peas per 1.0 cup (98.0g) 1065IU (36%) 116
monterey cheese per 1.0 cup (132.0g) 1015IU (34%) 1455
onions per 1.0 cup (100.0g) 997IU (33%) 96
parmesan cheese per 1.0 cup (100.0g) 974IU (32%) 1294
asparagus per 0.5 cup (90.0g) 905IU (30%) 66
watermelon per 1.0 cup (154.0g) 876IU (29%) 158
canned peaches per 1.0 cup (262.0g) 870IU (29%) 669
prunes per 1.0 cup (248.0g) 848IU (28%) 939
celery per 1.0 cup (150.0g) 782IU (26%) 104
sturgeon per 3.0 oz (85.0g) 744IU (25%) 463
mozzarella per 1.0 cup (86.0g) 728IU (24%) 1078
feta cheese per 1.0 cup (150.0g) 633IU (21%) 1877
tangerine juice per 1.0 cup (249.0g) 630IU (21%) 593
greek yogurt (low fat) per 1.0 container (200.0g) 618IU (21%) 709
grapefruit per 1.0 cup sections (230.0g) 596IU (20%) 347
plums per 1.0 cup (165.0g) 569IU (19%) 400
ricotta per 0.5 cup (124.0g) 552IU (18%) 1173
mozzarella (non fat) per 1.0 cup (113.0g) 544IU (18%) 879
endive per 0.5 cup (25.0g) 542IU (18%) 24
gingko nuts per 1.0 cup (155.0g) 522IU (17%) 988
peaches per 1.0 cup slices (154.0g) 502IU (17%) 359
non-fat yogurt per 1.0 cup (245.0g) 500IU (17%) 1147
nectarines per 1.0 cup slices (143.0g) 475IU (16%) 398
edamame per 1.0 cup (155.0g) 462IU (15%) 1218
gooseberries per 1.0 cup (150.0g) 435IU (14%) 455
liver pate per 1.0 tbsp (13.0g) 429IU (14%) 290
banana pepper per 1.0 cup (124.0g) 422IU (14%) 238
clam per 3.0 oz (85.0g) 422IU (14%) 859
oranges per 1.0 cup sections (185.0g) 416IU (14%) 613
corn grain, yellow per 1.0 cup (166.0g) 355IU (12%) 5117
scrapple, pork per 1.0 cubic inch (17.0g) 355IU (12%) 306
gooseberries, canned per 1.0 cup (252.0g) 348IU (12%) 1587
milk (full fat) per 1.0 cup (244.0g) 337IU (11%) 1391
pistachio nuts per 1.0 cup (123.0g) 327IU (11%) 6417
lima beans per 1.0 cup (156.0g) 326IU (11%) 1622
blackberries per 1.0 cup (144.0g) 308IU (10%) 603
egg yolk per 1.0 oz (28.4g) 296IU (10%) 791
beef kidney per 3.0 oz (85.0g) 295IU (10%) 1357
duck per 1.0 cup (140.0g) 294IU (10%) 4814
peas per 1.0 cup (197.0g) 294IU (10%) 7087
goat cheese per 1.0 oz (28.4g) 293IU (10%) 767
cheddar per 1.0 cup (132.0g) 273IU (9%) 2507
sweet corn per 1.0 cup (145.0g) 271IU (9%) 1380
whole egg per 1.0 large (50.0g) 270IU (9%) 794
coriander per 0.3 cup (4.0g) 270IU (9%) 10
gruyere cheese per 1.0 oz (28.4g) 269IU (9%) 1307
cornmeal, yellow per 1.0 cup (122.0g) 261IU (9%) 5075
white fish per 1.0 cup (136.0g) 258IU (9%) 1705
shrimp per 3.0 oz (85.0g) 256IU (9%) 1186
octopus per 3.0 oz (85.0g) 255IU (9%) 1640
cottage cheese (low fat) per 4.0 oz (113.0g) 254IU (8%) 1080
corn flour, whole yellow per 1.0 cup (117.0g) 250IU (8%) 5061

Recipes High In Vitamin A

Breakfast

Asparagus Frittata

from nutrientoptimiser.com

Parmesan crisp, lemon omelette and asparagus rolls

from nutrientoptimiser.com

Scrambled Eggs with Spinach & Parmesan

from nutrientoptimiser.com

Sour Cream Breakfast Casserole

from nutrientoptimiser.com

Classic Omelet With Fresh Thyme and Cheddar

from nutrientoptimiser.com

Oven-baked Egg with Spinach

from nutrientoptimiser.com

French Omelet With Spinach & Swiss Cheese

from nutrientoptimiser.com

Spanish Scrambled Eggs With Pimenton and Asparagus

from nutrientoptimiser.com

Roasted Asparagus With Scrambled Eggs

from nutrientoptimiser.com

Salads

Endive and Grainy Mustard Salad

from nutrientoptimiser.com

Bibb Salad with Radishes and Asparagus

from nutrientoptimiser.com

Egg, parsley and parmesan salad

from nutrientoptimiser.com

Escarole Salad with Chopped Egg and Anchovy Vinaigrette

from nutrientoptimiser.com

Boston Lettuce and Cucumber Salad

from nutrientoptimiser.com

Tender Lettuce Salad

from nutrientoptimiser.com

Roasted Asparagus Salad With Fried Sage

from nutrientoptimiser.com

The Barefoot Contessa's Endive and Avocado Salad

from nutrientoptimiser.com

Asparagus Salad with Lemon & Feta

from nutrientoptimiser.com

Dinner

Lemon Herb Duck Breasts

from nutrientoptimiser.com

Lamb Blade Chops with Olive Parsley Salad

from nutrientoptimiser.com

Asparagus with Gremolata

from nutrientoptimiser.com

Wilted Escarole with Garlic, Lemon and Oil

from nutrientoptimiser.com

Tofu & Spinach Pesto

from nutrientoptimiser.com

Belgian Endive Wrapped in Ham with Cheese / Lof met Ham en Kaas

from nutrientoptimiser.com

Cashew Ricotta

from nutrientoptimiser.com

Bacon-wrapped Cream Cheese with Olives

from nutrientoptimiser.com

Endive with Bacon and Avocado

from nutrientoptimiser.com