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Usage Note

• Nutrition data are calculated per 100g of food weight.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
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Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Vitamin A (IU) [International Units]
Vitamin A (RAE) [Retinol Activity Equivalents]
Beta Carotene (mcg)
Retinol (mcg)

What is Vitamin A?

Vitamin A is a family of compounds that play an important role in vision, bone growth, reproduction, cell division, and cell differentiation. We get vitamin A from a variety of sources. Two of the most common sources are retinol and beta-carotene.

In this database, values for vitamin A in μg of retinol activity equivalents (RAEs) and μg of retinol are reported.

This accommodates the new reference values for vitamin A in the DRI report issued by the Institute of Medicine of the National Academies (IOM, 2001). The report recommended changing the factors used for calculating vitamin A activity from the individual provitamin A carotenoids and introduced RAE as a new unit for expressing vitamin A activity. One μg RAE is equivalent to 1 μg of all-trans-retinol, 12 μg of alltrans- β-carotene, or 24 μg of other provitamin A carotenoids.

Vitamin A is also reported in international units (IU) because it is still the unit used for nutrition labeling in the U.S. One IU is equivalent to 0.3 μg retinol, 0.6 μg β-carotene, or 1.2 μg other provitamin-A carotenoids and thus over-estimates bioavailabilty.
The Dietary Reference Intake (DRI) Recommended Daily Amount (RDA) for vitamin A for a 25-year-old male is 900 micrograms/day, or 3000 IU.

What is Retinol?

Retinol is sometimes called “true” vitamin A because it is nearly ready for the body to use. Retinol is found in such animal foods as liver, eggs, and fatty fish. It also can be found in many fortified foods, such as breakfast cereals, and in dietary supplements.

What is Beta Carotene?

Beta-carotene is a precursor for vitamin A. The body needs to convert it to retinol or vitamin A for use. Beta-carotene is found naturally in mostly orange and dark green plant foods, such as carrots, sweet potatoes, mangos, and kale.

The body stores both retinol and beta-carotene in the liver, drawing on this store whenever more vitamin A is needed.

How Does Vitamin A Affect My Bones?

Vitamin A is a family of fat-soluble compounds that play an important role in vision, bone growth, reproduction, cell division, and cell differentiation. Vitamin A is important for healthy bones. However, too much vitamin A has been linked to bone loss and an increase in the risk of hip fracture. Scientists believe that excessive amounts of vitamin A trigger an increase in osteoclasts, the cells that break down bone. They also believe that too much vitamin A may interfere with vitamin D, which plays an important role in preserving bone.

Retinol is the form of vitamin A that causes concern. In addition to getting retinol from their diets, some people may be using synthetic retinoid preparations that are chemically similar to vitamin A to treat acne, psoriasis, and other skin conditions. These preparations have been shown to have the same negative impact on bone health as dietary retinol. Use of these medications in children and teens also has been linked to delays in growth.

Beta-carotene, on the other hand, is largely considered to be safe and has not been linked to adverse effects in bone or elsewhere in the body.

Retinoid overdose (toxicity)

The retinoids, such as retinol, are a class of chemical compounds that are related chemically to vitamin A. The Tolerable Upper Intake Level (UL) for vitamin A, for a 25-year-old male, is 3,000 micrograms/day, or about 10,000 IU.

Too much vitamin A in retinoid form can be harmful or fatal, resulting in what is known as hypervitaminosis A. The body converts the dimerized form, carotene, into vitamin A as it is needed, therefore high levels of carotene are not toxic compared to the ester (animal) forms. The livers of certain animals, especially those adapted to polar environments, often contain amounts of vitamin A that would be toxic to humans. Thus, vitamin A toxicity is typically reported in Arctic explorers and people taking large doses of synthetic vitamin A. The first documented death due to vitamin A poisoning was Xavier Mertz, a Swiss scientist who died in January 1913 on an Antarctic expedition that had lost its food supplies and fell to eating its sled dogs. Mertz consumed lethal amounts of vitamin A by eating the dogs' livers.

Vitamin A toxicity occurs when an individual ingests vitamin A in large amounts more than the daily recommended value in the threshold of 25,000 IU/Kg or more. Often, the individual consumes about 3-4 times the RDA's specification. Toxicity of vitamin A is believed to be associated with the intervention methods used to upgrade vitamin A levels in the body such as food modification, fortification and supplementation, all of which are employed to combat vitamin A deficiency.
Toxicity is classified into two categories: acute and chronic toxicities. The former occurs few hours or days after ingestion of large amounts of vitamin A accidentally or via inappropriate therapy. The later toxicity (chronic) takes place when about 25,000 IU/Kg or more of vitamin A is consumed for a prolonged period of time. Symptoms associated with both toxicities include, but not limited to nausea, blurred vision, fatigue, weight-loss, menstrual abnormalities, etc.

If eaten in one meal, 30 to 90 grams of polar bear liver is enough to kill a human being, or to make even sled dogs very ill.

Excess vitamin A has also been suspected to be a contributor to osteoporosis. This seems to happen at much lower doses than those required to induce acute intoxication. Only preformed vitamin A can cause these problems, because the conversion of carotenoids into vitamin A is downregulated when physiological requirements are met. An excessive uptake of carotenoids can, however, cause carotenosis.

The carotenoid synthetic form of beta-carotene was associated with an increase in lung cancer when it was studied in a lung cancer prevention trial in male smokers. In non-smokers, the opposite effect has been noted.

Excess preformed vitamin A during early pregnancy has also been associated with a significant increase in birth defects. These defects may be severe, even life-threatening. Even twice the daily recommended amount can cause severe birth defects. The FDA currently recommends that pregnant women get their vitamin A from foods containing beta carotene and that they should ensure that they consume no more than 5,000 IU of preformed vitamin A (if any) per day. Although vitamin A is necessary for fetal development, most women carry stores of vitamin A in their fat cells, so oversupplementation should be strictly avoided.

Food Sources of Retinol

List of foods highest in retinol content. Retinol content is in mcg per 100 g of food weight.

Retinol

Food Name

30000

Fish oil, cod liver

21140

Veal, variety meats and by-products, liver, cooked, braised

20070

Veal, variety meats and by-products, liver, cooked, pan-fried

11984

Duck, domesticated, liver, raw

11705

Veal, variety meats and by-products, liver, raw

10751

Turkey, liver, all classes, cooked, simmered

9428

Beef, variety meats and by-products, liver, cooked, braised

9309

Goose, liver, raw

8308

Liver sausage, liverwurst, pork

8056

Turkey, liver, all classes, raw

7777

Lamb, variety meats and by-products, liver, cooked, pan-fried

7728

Beef, variety meats and by-products, liver, cooked, pan-fried

7491

Lamb, variety meats and by-products, liver, cooked, braised

7391

Lamb, variety meats and by-products, liver, raw

7133

OSCAR MAYER, Liver Cheese, pork fat wrapped

6502

Pork, fresh, variety meats and by-products, liver, raw

6006

Orange-flavor drink, breakfast type, low calorie, powder

6000

Fruit-flavored drink, dry powder, low calorie, with high vitamin C

5996

Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie

5405

Pork, fresh, variety meats and by-products, liver, cooked, braised

5252

Liver cheese, pork

4948

Beef, variety meats and by-products, liver, raw

4723

OSCAR MAYER, Braunschweiger Liver Sausage (sliced)

4619

Turkey, whole, giblets, cooked, simmered

4374

Chicken, capons, giblets, raw

4293

Chicken, liver, all classes, cooked, pan-fried

4220

Braunschweiger (a liver sausage), pork

4091

Liverwurst spread

3984

Chicken, capons, giblets, cooked, simmered

Retinol

Food Name

3978

Chicken, liver, all classes, cooked, simmered

3939

Turkey, whole, giblets, raw

3929

Malted drink mix, chocolate, with added nutrients, powder

3582

Chicken, broilers or fryers, giblets, cooked, fried

3290

Chicken, liver, all classes, raw

3172

Malted drink mix, natural, with added nutrients, powder

3152

Chicken, stewing, giblets, raw

2880

Chicken, roasting, giblets, raw

2864

Chicken, stewing, giblets, cooked, simmered

2686

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted

2657

Chicken, broilers or fryers, giblets, raw

2443

Chicken, roasting, giblets, cooked, simmered

1996

Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES

1770

Incaparina, dry mix (corn and soy flours), unprepared

1751

Chicken, broilers or fryers, giblets, cooked, simmered

1589

Cereals, MAYPO, dry

1496

Beverage, instant breakfast powder, chocolate, not reconstituted

1410

Margarine-like spread, SMART BALANCE Light Buttery Spread

1370

Margarine-like spread, BENECOL Light Spread

1341

Cereals, CREAM OF WHEAT, instant, dry

1324

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

1324

Cereals, CREAM OF WHEAT, mix'n eat, plain, dry

1324

Cereals ready-to-eat, WAFFELOS

1324

Cereals ready-to-eat, frosted oat cereal with marshmallows

1297

Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added

vitamin D

1297

Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt

1264

Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED RICE KRISPIES

1240

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

1216

Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES

1206

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Retinol

Food Name

1186

Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes

1172

Peanut butter, chunky, vitamin and mineral fortified

1172

Peanut butter, smooth, vitamin and mineral fortified

1137

Fish, eel, mixed species, cooked, dry heat

1110

Child formula, MEAD JOHNSON, PORTAGEN, with iron, powder, not reconstituted

1090

Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

1081

Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS

1060

Cereals, CREAM OF WHEAT, mix'n eat, apple, banana and maple flavored, dry

1050

Protein supplement, milk based, Muscle Milk Light, powder

1050

Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors

1044

Oil, spotted seal (Alaska Native)

1043

Fish, eel, mixed species, raw

1036

Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

1001

Pate, goose liver, smoked, canned

1001

Pate de foie gras, canned (goose liver pate), smoked

993

Margarine-like, vegetable oil spread, fat-free, tub

991

Pate, truffle flavor

991

Pate, liver, not specified, canned

990

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

989

Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH

981

Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries

961

Cereals ready-to-eat, QUAKER, KING VITAMAN

943

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

941

Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal

940

Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut

915

Cereals ready-to-eat, GENERAL MILLS Corn CHEX

892

Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS

877

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

870

Cereals ready-to-eat, GENERAL MILLS, KIX

865

Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

847

Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS

Retinol

Food Name

838

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

833

Cereals ready-to-eat, POST, Golden Crisp

824

Butter oil, anhydrous

810

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands)

805

Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry

803

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted

796

Cereals ready-to-eat, POST, ALPHA-BITS

779

Egg, yolk, dried

779

Cereals ready-to-eat, Ralston Crispy Hexagons

776

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes

776

Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus

776

Cereals ready-to-eat, Marshmallow ALPHA-BITS

775

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes

772

Cereals, oats, instant, fortified, plain, dry

768

Margarine, regular, 80% fat, composite, tub, without salt

768

Margarine, regular, hard, soybean (hydrogenated)

768

Margarine-like spread with yogurt, 70% fat, stick, with salt

768

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D

768

Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D

768

Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D

768

Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D

768

Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D

768

Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D

768

Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D

768

Margarine-like, vegetable oil spread, 20% fat, without salt

768

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt

768

Margarine-like spread with yogurt, approximately 40% fat, tub, with salt

768

Margarine-like, margarine-butter blend, soybean oil and butter

768

Margarine-like, vegetable oil spread, fat free, liquid, with salt

768

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt

768

Margarine, regular, 80% fat, composite, stick, without salt

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