DietGrail.com




Vitamin A Content of Foods

Search entire U.S. food database:

  Enter any parts of food name then hit Return to search.

         Buy Nutrient Analysis Software for Windows


Food NameVit. ACalories 
Beef liver, braised9363189
Beef liver, fried7679174
Liver dumpling6294285
Carrot chips, dried5416341
Liver, beef or calves, and onions4760124
Liverwurst4220327
Chicken liver, braised3948166
Chicken liver, fried3942261
Chocolate, instant, dry mix, fortified with vitamins and minerals, not reconstituted3929389
Milk, malted, dry mix, fortified, not reconstituted, chocolate3929389
Milk, malted, dry mix, fortified, not reconstituted, flavors other than chocolate3174376
Instant breakfast, powder, sweetened with low calorie sweetener, not reconstituted2686358
Chives, dried or dehydrated2203319
Liver hash2150133
1234567891011121314151617181920...Last

Usage Notes

  • Vitamin A (measured in micrograms) and calories are calculated per 100g of food.
  • This vitamin A content of foods database contains approximately 7,000 most common food items.
  • Click on column header to sort foods by name or by vitamin A or calories.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Vitamin A in Diet

Vitamin A is a fat-soluble vitamin.
Vitamin A helps form and maintain healthy skin, teeth, skeletal and soft tissue, mucus membranes, and skin. It is also known as retinol because it produces the pigments in the retina of the eye.
Vitamin A promotes good vision, especially in low light. It may also be needed for reproduction and breast-feeding.
Retinol is an active form of vitamin A. It is found in animal liver, whole milk, and some fortified foods.
Carotenoids are dark-colored dyes (pigments) found in plant foods that can turn into a form of vitamin A. There are more than 500 known carotenoids. One such carotenoid is beta-carotene. Beta-carotene is an antioxidant. Antioxidants protect cells from damage caused by substances called free radicals. Free radicals are believed to contribute to certain chronic diseases and play a role in the aging processes. Food sources of carotenoids such as beta-carotene may reduce the risk for cancer. Beta-carotene supplements do not seem to reduce cancer risk.

Vitamin A Food Sources

Vitamin A comes from animal sources, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod, and halibut fish oil. However, all of these sources -- except for skim milk that has been fortified with Vitamin A -- are high in saturated fat and cholesterol.
Sources of beta-carotene include: Bright yellow and orange fruits such as cantaloupe, pink grapefruit, and apricots Vegetables such as carrots, pumpkin, sweet potatoes, and winter squash Other sources of beta-carotene include broccoli, spinach, and most dark green, leafy vegetables.
The more intense the color of a fruit or vegetable, the higher the beta-carotene content. Vegetable sources of beta-carotene are fat- and cholesterol-free.
See also: Our updated Retinol Content of Foods online database.

Side Effects of Vitamin A

If you don't get enough vitamin A, you are more likely to get infectious diseases and vision problems.
If you get too much vitamin A, you can become sick. Large doses of vitamin A can also cause birth defects.
Acute vitamin A poisoning usually occurs when an adult takes several hundred thousand IUs of vitamin A. Symptoms of chronic vitamin A poisoning may occur in adults who regularly take more than 25,000 IU a day. Babies and children are more sensitive to vitamin A, and can become sick after taking smaller doses of vitamin A or vitamin A-containing products such as retinol (found in skin creams).

Recommendations

The best way to get the daily requirement of essential vitamins is to eat a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

Vitamin A-Rich Foods

The top 100 foods rich in vitamin A.



Foods Highest in Vitamin A Vitamin A in IU

Fish oil, cod liver 100000

Moose, liver, braised (Alaska Native) 96000

Walrus, liver, raw (Alaska Native) 81200

Peppers, sweet, red, freeze-dried 77261

Turkey, liver, all classes, cooked, simmered 75333

Turkey, liver, all classes, raw 72382

Veal, variety meats and by-products, liver, cooked, braised 70564

Carrot, dehydrated 68466

Chives, freeze-dried 68300

Veal, variety meats and by-products, liver, cooked, pan-fried 66989

Parsley, freeze-dried 63240

Spices, paprika 49254

Spices, pepper, red or cayenne 41610

Duck, domesticated, liver, raw 39907

Veal, variety meats and by-products, liver, raw 39056

Seal, ringed, liver (Alaska Native) 36600

Turkey, all classes, giblets, cooked, simmered, some giblet fat 35790

Peppers, pasilla, dried 35760

Beef, variety meats and by-products, liver, cooked, braised 31714

Goose, liver, raw 30998

Spices, chili powder 29650

Caribou, liver, raw (Alaska Native) 28800

Liver sausage, liverwurst, pork 27667

Grape leaves, raw 27521

Peppers, hot chile, sun-dried 26488

Beef, variety meats and by-products, liver, cooked, pan-fried 26088

Lamb, variety meats and by-products, liver, cooked, pan-fried 25998

Lamb, variety meats and by-products, liver, cooked, braised 24945

Lamb, variety meats and by-products, liver, raw 24612


Foods Highest in Vitamin A Vitamin A in IU

OSCAR MAYER, Liver Cheese, pork fat wrapped 23778

Snacks, sweet potato chips, unsalted 23675

Whale, beluga, liver, raw (Alaska Native) 22100

Pork, fresh, variety meats and by-products, liver, raw 21650

Sweet potato, frozen, cooked, baked, without salt 20870

Peppers, ancho, dried 20438

Orange-flavor drink, breakfast type, low calorie, powder 20000

Fruit-flavored drink, dry powder, low calorie, with high vitamin C 20000

Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie 20000

Sweet potato, cooked, baked in skin, with salt 19218

Sweet potato, cooked, baked in skin, without salt 19218

Carrot juice, canned 19124

Willow, young leaves, chopped (Alaska Native) 18700

Pork, fresh, variety meats and by-products, liver, cooked, braised 17997

Liver cheese, pork 17490

Tomato powder 17247

Carrots, cooked, boiled, drained, with salt 17033

Carrots, cooked, boiled, drained, without salt 17033

Carrots, frozen, cooked, boiled, drained, without salt 16928

Carrots, frozen, cooked, boiled, drained, with salt 16928

Beef, variety meats and by-products, liver, raw 16898

Carrots, raw 16706

OSCAR MAYER, Braunschweiger Liver Sausage (saren tube) 16670

Sweet potato, frozen, cooked, baked, with salt 16410

Broccoli, leaves, raw 16000

Sweet potato, cooked, boiled, without skin, with salt 15740

Sweet potato, cooked, boiled, without skin 15740

OSCAR MAYER, Braunschweiger Liver Sausage (sliced) 15728

Pumpkin, canned, without salt 15563

Pumpkin, canned, with salt 15563

Kale, raw 15376


Foods High in Vitamin A Vitamin A in IU

Pate, truffle flavor 15000

Babyfood, carrots, toddler 14710

Kale, frozen, cooked, boiled, drained, without salt 14704

Kale, frozen, cooked, boiled, drained, with salt 14704

Chicken, capons, giblets, raw 14566

Dandelion greens, cooked, boiled, drained, with salt 14544

Babyfood, carrots and beef, strained 14452

Chicken, liver, all classes, cooked, pan-fried 14378

Carrots, frozen, unprepared 14210

Sweet potato, raw, unprepared 14187

Braunschweiger (a liver sausage), pork 14051

Carrots, baby, raw 13790

Liverwurst spread 13636

Kale, cooked, boiled, drained, without salt 13621

Kale, cooked, boiled, drained, with salt 13621

Chicken, liver, all classes, cooked, simmered 13328

Chicken, capons, giblets, cooked, simmered 13266

Malted drink mix, chocolate, with added nutrients, powder 13098

Apricots, dehydrated (low-moisture), sulfured, uncooked 12669

Carrots, canned, regular pack, solids and liquids 12264

Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 12061

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 12061

Soup, cream of vegetable, dry, powder 11996

Chicken, broilers or fryers, giblets, cooked, fried 11929

Sourdock, young leaves (Alaska Native) 11900

Peppers, hot chili, red, canned, excluding seeds, solids and liquids 11892

Babyfood, vegetables, carrots, junior 11810

Spinach, frozen, chopped or leaf, unprepared 11726

Vegetables, mixed, canned, drained solids 11651

Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added 11651

Lambsquarters, raw 11600