Nutrient list · USDA values per 100 g
Foods High in Vitamin A
Quick answer
Beef Liver comes first with 9,442 µg per 100 g. 42 foods in the CalorTracker database qualify, ranked highest first.
To qualify, a food needs vitamin A of at least 180 µg per 100 g, a fifth of the FDA Daily Value and the FDA's cutoff for a high claim on a label. Vitamin A is measured in micrograms of retinol activity equivalents (RAE). 42 foods reach it, and Beef Liver comes first at 9,442 µg per 100 g.
RAE puts the plant form and the animal form of vitamin A on one scale, so carrots and sweet potato, which contain the plant form, can be ranked beside butter and cheese, which contain the animal form. Cooking changes weight, so a cooked row differs from the raw one.
| Food | Vitamin A (RAE) per 100 g | Calories per 100 g |
|---|---|---|
| 1.Beef Liver | 9,442 µg | 191 kcal |
| 2.Chicken Liver | 3,981 µg | 167 kcal |
| 3.Baked Sweet Potato | 961 µg | 90 kcal |
| 4.Carrots (Cooked) | 852 µg | 35 kcal |
| 5.Ghee | 840 µg | 876 kcal |
| 6.Carrot | 835 µg | 41 kcal |
| 7.Margarine | 819 µg | 713 kcal |
| 8.Canned Pumpkin | 778 µg | 34 kcal |
| 9.Sweet Potato | 709 µg | 86 kcal |
| 10.Butter | 684 µg | 717 kcal |
| 11.Butternut Squash (Baked) | 558 µg | 40 kcal |
| 12.Butternut Squash (Raw) | 532 µg | 45 kcal |
| 13.Spinach (Cooked) | 524 µg | 23 kcal |
| 14.Spinach | 469 µg | 23 kcal |
| 15.Pumpkin Pie | 448 µg | 243 kcal |
| 16.Waffles (Frozen) | 438 µg | 309 kcal |
| 17.Romaine Lettuce | 436 µg | 17 kcal |
| 18.Pumpkin | 426 µg | 26 kcal |
| 19.Parsley | 421 µg | 36 kcal |
| 20.Heavy Cream | 411 µg | 340 kcal |
| 21.Egg Roll | 390 µg | 227 kcal |
| 22.Egg Yolk | 381 µg | 322 kcal |
| 23.Collard Greens | 380 µg | 33 kcal |
| 24.Lettuce | 370 µg | 15 kcal |
| 25.Cheddar Cheese | 337 µg | 403 kcal |
| 26.Cilantro | 337 µg | 23 kcal |
| 27.Cream Cheese | 308 µg | 350 kcal |
| 28.Swiss Chard | 306 µg | 19 kcal |
| 29.Goat Cheese | 288 µg | 264 kcal |
| 30.Swiss Cheese | 288 µg | 393 kcal |
| 31.Basil | 264 µg | 23 kcal |
| 32.Colby Cheese | 264 µg | 394 kcal |
| 33.American Cheese | 250 µg | 371 kcal |
| 34.Kale | 241 µg | 35 kcal |
| 35.Provolone Cheese | 236 µg | 351 kcal |
| 36.Bok Choy | 223 µg | 13 kcal |
| 37.Fried Egg | 219 µg | 196 kcal |
| 38.Parmesan Cheese | 207 µg | 392 kcal |
| 39.Croissant | 206 µg | 406 kcal |
| 40.Blue Cheese | 198 µg | 353 kcal |
| 41.Grilled Cheese Sandwich | 189 µg | 343 kcal |
| 42.Dried Apricots | 180 µg | 241 kcal |
How this list is calculated
Foods are ranked by vitamin A (RAE) per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.
USDA values are for the food as sold or cooked, so a fortified food such as a breakfast cereal shows the vitamins and minerals added to it.
This list draws on every food in the CalorTracker food database (461 foods). A food qualifies with vitamin A (RAE) of at least 180 µg per 100 g. A food USDA has no measurement for is left out, never counted as zero. The cutoff is 20% of the FDA Daily Value for vitamin A (RAE), the share the FDA uses for a "high in" claim on a label; here it is applied to 100 g, not to a label serving.
42 foods qualify, and the table shows all of them.
Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.
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Source: USDA FoodData Central, retrieved . How we calculate.