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Foods high in vitamin A

The most vitamin A per typical portion among 12,428 USDA reference foods: veal, variety meats and by-products, liver, cooked, braised, 17,973 µg RAE in 3 oz, 1997% of the 900 µg RAE Daily Value. 76 of the 989 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most vitamin A per portion?

  1. 1
    17,973µg RAE1997% DV · 21,145 µg RAE per 100 g · 22,026 µg RAE per 200 calories
  2. 2
    Beef liver
    Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled · 3 oz (85 g)
    17,862µg RAE1985% DV · 21,014 µg RAE per 100 g · 28,019 µg RAE per 200 calories
  3. 3
    Lamb liver
    Lamb, New Zealand, imported, liver, cooked, soaked and fried · 3 oz (85 g)
    16,891µg RAE1877% DV · 19,872 µg RAE per 100 g · 23,657 µg RAE per 200 calories
  4. 4
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    9,138µg RAE1015% DV · 10,751 µg RAE per 100 g · 11,377 µg RAE per 200 calories
  5. 5
    8,026µg RAE892% DV · 9,442 µg RAE per 100 g · 9,887 µg RAE per 200 calories
  6. 6
    6,615µg RAE735% DV · 7,782 µg RAE per 100 g · 6,539 µg RAE per 200 calories
  7. 7
    4,594µg RAE510% DV · 5,405 µg RAE per 100 g · 6,552 µg RAE per 200 calories
  8. 8
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    3,652µg RAE406% DV · 4,296 µg RAE per 100 g · 4,995 µg RAE per 200 calories
  9. 9
    Sweet potato
    Sweet potato, frozen, cooked, baked, without salt · 1 cup, cubes (176 g)
    1,836µg RAE204% DV · 1,043 µg RAE per 100 g · 2,086 µg RAE per 200 calories
  10. 10
    Carrots
    Carrots, frozen, cooked, boiled, drained, with salt · 1 cup slices (146 g)
    1,235µg RAE137% DV · 846 µg RAE per 100 g · 4,573 µg RAE per 200 calories
  11. 11
    Winter squash
    Squash, winter, butternut, cooked, baked, without salt · 1 cup, cubes (205 g)
    1,144µg RAE127% DV · 558 µg RAE per 100 g · 2,790 µg RAE per 200 calories
  12. 12
    1,061µg RAE118% DV · 583 µg RAE per 100 g · 3,151 µg RAE per 200 calories
  13. 13
    Collards
    Collards, frozen, chopped, cooked, boiled, drained, with salt · 1 cup, chopped (170 g)
    978µg RAE109% DV · 575 µg RAE per 100 g · 3,194 µg RAE per 200 calories
  14. 14
    Spinach
    Spinach, cooked, boiled, drained, without salt · 1 cup (180 g)
    943µg RAE105% DV · 524 µg RAE per 100 g · 4,557 µg RAE per 200 calories
  15. 15
    Turnip greens
    Turnip greens, frozen, cooked, boiled, drained, without salt · 1 cup (164 g)
    882µg RAE98% DV · 538 µg RAE per 100 g · 3,710 µg RAE per 200 calories
  16. 16
    Mustard greens
    Mustard greens, cooked, boiled, drained, without salt · 1 cup, chopped (140 g)
    865µg RAE96% DV · 618 µg RAE per 100 g · 4,754 µg RAE per 200 calories
  17. 17
    Dandelion greens
    Dandelion greens, cooked, boiled, drained, with salt · 1 cup, chopped (105 g)
    763µg RAE85% DV · 727 µg RAE per 100 g · 4,406 µg RAE per 200 calories
  18. 18
    748µg RAE83% DV · 1,496 µg RAE per 100 g · 721 µg RAE per 200 calories
  19. 19
    Mustard spinach
    Mustard spinach, (tendergreen), raw · 1 cup, chopped (150 g)
    743µg RAE83% DV · 495 µg RAE per 100 g · 4,500 µg RAE per 200 calories
  20. 20
    Lambsquarters
    Lambsquarters, cooked, boiled, drained, with salt · 1 cup, chopped (180 g)
    704µg RAE78% DV · 391 µg RAE per 100 g · 2,444 µg RAE per 200 calories
  21. 21
    Turnip greens and turnips
    Turnip greens and turnips, frozen, cooked, boiled, drained, without salt · 1 cup (163 g)
    703µg RAE78% DV · 431 µg RAE per 100 g · 2,463 µg RAE per 200 calories
  22. 22
    Greens
    Greens, frozen, cooked, fat added · 1 cup (175 g)
    660µg RAE73% DV · 377 µg RAE per 100 g · 1,278 µg RAE per 200 calories
  23. 23
    Poke greens
    Poke greens, cooked · 1 cup (150 g)
    648µg RAE72% DV · 432 µg RAE per 100 g · 2,057 µg RAE per 200 calories
  24. 24
    Sweet potato tots
    Sweet potato tots, school · 1 cup (130 g)
    594µg RAE66% DV · 457 µg RAE per 100 g · 476 µg RAE per 200 calories
  25. 25
    Beet greens
    Beet greens, cooked, boiled, drained, with salt · 1 cup (1" pieces) (144 g)
    552µg RAE61% DV · 383 µg RAE per 100 g · 2,837 µg RAE per 200 calories
  26. 26
    Chard
    Chard, swiss, cooked, boiled, drained, with salt · 1 cup, chopped (175 g)
    536µg RAE60% DV · 306 µg RAE per 100 g · 3,060 µg RAE per 200 calories
  27. 27
    Pumpkin
    Pumpkin, raw · 1 cup (1" cubes) (116 g)
    494µg RAE55% DV · 426 µg RAE per 100 g · 3,277 µg RAE per 200 calories
  28. 28
    Lowfat kefir
    Kefir, lowfat, strawberry, LIFEWAY · 1 cup (247 g)
    440µg RAE49% DV · 178 µg RAE per 100 g · 574 µg RAE per 200 calories
  29. 29
    Hot chili peppers
    Peppers, hot chili, red, canned, excluding seeds, solids and liquids · 1 pepper (73 g)
    434µg RAE48% DV · 595 µg RAE per 100 g · 5,667 µg RAE per 200 calories
  30. 30
    Kefir
    Kefir · 1 cup (244 g)
    425µg RAE47% DV · 174 µg RAE per 100 g · 669 µg RAE per 200 calories
  31. 31
    420µg RAE47% DV · 232 µg RAE per 100 g · 748 µg RAE per 200 calories
  32. 32
    Classic mixed vegetables
    Classic mixed vegetables, NS as to form, cooked · 1 cup (185 g)
    405µg RAE45% DV · 219 µg RAE per 100 g · 509 µg RAE per 200 calories
  33. 33
    397µg RAE44% DV · 1,324 µg RAE per 100 g · 654 µg RAE per 200 calories
  34. 34
    Sweet potato fries
    Sweet potato fries, from fresh · 1 cup (60 g)
    382µg RAE42% DV · 636 µg RAE per 100 g · 815 µg RAE per 200 calories
  35. 35
    Peas and carrots
    Peas and carrots, frozen, cooked, boiled, drained, without salt · 0.5 cup (80 g)
    381µg RAE42% DV · 476 µg RAE per 100 g · 1,983 µg RAE per 200 calories
  36. 36
    Peanut butter
    Peanut butter, smooth, vitamin and mineral fortified · 2 tbsp (32 g)
    375µg RAE42% DV · 1,172 µg RAE per 100 g · 397 µg RAE per 200 calories
  37. 37
    Lettuce
    Lettuce, cos or romaine, raw · 1 serving (85 g)
    371µg RAE41% DV · 436 µg RAE per 100 g · 5,129 µg RAE per 200 calories
  38. 38
    Chinese cabbage
    Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt · 1 cup, shredded (170 g)
    360µg RAE40% DV · 212 µg RAE per 100 g · 3,533 µg RAE per 200 calories
  39. 39
    Cantaloupe
    Cantaloupe, raw · 1 cup (155 g)
    360µg RAE40% DV · 232 µg RAE per 100 g · 1,221 µg RAE per 200 calories
  40. 40
    Pie crust
    Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled · 1 cup (129 g)
    347µg RAE39% DV · 269 µg RAE per 100 g · 101 µg RAE per 200 calories
  41. 41
    Nonfat milk
    Milk, fluid, nonfat, calcium fortified (fat free or skim) · 1 cup (247 g)
    338µg RAE38% DV · 137 µg RAE per 100 g · 783 µg RAE per 200 calories
  42. 42
    Sweet potato chips
    Snacks, sweet potato chips, unsalted · 1 oz (28 g)
    336µg RAE37% DV · 1,184 µg RAE per 100 g · 445 µg RAE per 200 calories
  43. 43
    Pancakes plain
    Pancakes plain, frozen, ready-to-heat (includes buttermilk) · 1 pancake (6" dia) (73 g)
    331µg RAE37% DV · 453 µg RAE per 100 g · 389 µg RAE per 200 calories
  44. 44
    Fruit yogurt
    Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D · 1 cup (8 fl oz) (245 g)
    321µg RAE36% DV · 131 µg RAE per 100 g · 250 µg RAE per 200 calories
  45. 45
    Melons
    Melons, cantaloupe, raw · 10 pieces balls (138 g)
    320µg RAE36% DV · 232 µg RAE per 100 g · 1,365 µg RAE per 200 calories
  46. 46
    Red leaf lettuce
    Lettuce, red leaf, raw · 1 serving (85 g)
    319µg RAE35% DV · 375 µg RAE per 100 g · 5,769 µg RAE per 200 calories
  47. 47
    Cress
    Cress, garden, cooked, boiled, drained, with salt · 1 cup (135 g)
    313µg RAE35% DV · 232 µg RAE per 100 g · 2,017 µg RAE per 200 calories
  48. 48
    Taro leaves
    Taro leaves, cooked, steamed, without salt · 1 cup (145 g)
    307µg RAE34% DV · 212 µg RAE per 100 g · 1,767 µg RAE per 200 calories
  49. 49
    Taro
    Taro, leaves, cooked, steamed, with salt · 1 cup (145 g)
    307µg RAE34% DV · 212 µg RAE per 100 g · 1,767 µg RAE per 200 calories
  50. 50
    Asian stir fry vegetables
    Asian stir fry vegetables, cooked, fat added · 1 cup (132 g)
    305µg RAE34% DV · 231 µg RAE per 100 g · 651 µg RAE per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much vitamin A a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 700 µg RAE for women and 900 µg RAE for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-3300 µg RAE300 µg RAE
4-8400 µg RAE400 µg RAE
9-13600 µg RAE600 µg RAE
14-18700 µg RAE900 µg RAE
19-30700 µg RAE900 µg RAE
31-50700 µg RAE900 µg RAE
51 and older700 µg RAE900 µg RAE

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodVitamin A per 100 gIn the portion ranking
Fish oil, cod liver30,000 µg RAEnot an everyday portion (rule above)
Veal, variety meats and by-products, liver, cooked, braised21,145 µg RAEranked 1
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled21,014 µg RAEranked 2
Lamb, New Zealand, imported, liver, cooked, soaked and fried19,872 µg RAEranked 3
Duck, domesticated, liver, raw11,984 µg RAEnot an everyday portion (rule above)
Turkey, all classes, liver, cooked, simmered10,751 µg RAEranked 4
Beef, variety meats and by-products, liver, cooked, braised9,442 µg RAEranked 5
Goose, liver, raw9,309 µg RAEnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Vitamin A: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov