Nutrient guide
Foods highest in vitamin a
The foods highest in vitamin A, ranked, led by orange and dark-green produce.
Vitamin A supports normal vision and the upkeep of skin and other tissues. In whole foods it comes largely from deeply colored produce such as sweet potato, carrots, squash and dark leafy greens, along with some animal foods.
The daily value used on nutrition labels is 900 µg. The list below ranks the foods on our index by vitamin a per 100 grams, so you can see the strongest sources at a glance and open any food for its full profile.
Top 20 foods by vitamin a per 100 g · open any food for its full nutrient profile
- 1Fish oil, cod liver30000 µg / 100 g3333% DV
- 2Veal, variety meats and by-products, liver, raw11700 µg / 100 g1300% DV
- 3Beef, variety meats and by-products, liver, cooked, braised9440 µg / 100 g1049% DV
- 4Goose, liver, raw9310 µg / 100 g1034% DV
- 5Turkey, all classes, liver, raw8060 µg / 100 g896% DV
- 6Beef, variety meats and by-products, liver, cooked, pan-fried7740 µg / 100 g860% DV
- 7Pork, fresh, variety meats and by-products, liver, raw6500 µg / 100 g722% DV
- 8Liver cheese, pork5250 µg / 100 g583% DV
- 9Beef, variety meats and by-products, liver, raw4970 µg / 100 g552% DV
- 10Pate, truffle flavor4500 µg / 100 g500% DV
- 11Braunschweiger (a liver sausage), pork4220 µg / 100 g469% DV
- 12Liverwurst spread4090 µg / 100 g454% DV
- 13Turkey, whole, giblets, raw3940 µg / 100 g438% DV
- 14Carrot, dehydrated3420 µg / 100 g380% DV
- 15Chicken, liver, all classes, raw3300 µg / 100 g367% DV
- 16Spices, paprika2460 µg / 100 g273% DV
- 17Spices, pepper, red or cayenne2080 µg / 100 g231% DV
- 18Incaparina, dry mix (corn and soy flours), unprepared1770 µg / 100 g197% DV
- 19Spices, chili powder1480 µg / 100 g164% DV
- 20Grape leaves, raw1380 µg / 100 g153% DV
Want the density-first view instead? See our goal rankings or browse foods by category. You can also add these foods to a plate in the food calculator to see how they combine.
Vitamin A-friendly recipes
All recipesLeafy Green Egg Scramble
A fast, savory scramble that loads your morning plate with vitamin K and vitamin A from dark leafy greens, eggs, and a little smart fat.
BreakfastSweet Potato and Eggplant Breakfast Hash
Diced sweet potato and eggplant roasted crisp with paprika, garlic, and onion for a hearty, colorful vegetable hash.
Frequently asked questions
Which foods are highest in vitamin a?
On our index, the foods highest in vitamin a per 100 grams include Fish oil, cod liver, Veal, Beef. The full ranked list of the top 20 is above, each linked to its data page.
How much vitamin a is in a daily value?
The daily value used on United States nutrition labels is 900 µg. Individual needs vary with age, sex and other factors; this is a general label reference, not dietary advice.
What counts as a good source of vitamin a?
A serving is generally called a good source when it provides at least 10 percent of the daily value, and an excellent source at 20 percent or more. Every food page shows the percent daily value for vitamin a.