20 Foods That Are High in Vitamin A

Vitamin A is a fat-soluble vitamin that is necessary for good vision, body growth, immunological function, and reproductive health.

Hair loss, skin issues, dry eyes, night blindness, and increased susceptibility to infections are all indications of vitamin A deficiency that can be avoided by getting enough vitamin A in your diet.

In developing nations, deficiency is the major cause of blindness. Most people in wealthy countries, on the other hand, obtain enough vitamin A from their diet.

The RDA for men is 900 micrograms, 700 micrograms for women, and 300–600 micrograms for children and adolescents.

For the vast majority of people, the RDA is sufficient in vitamin A.

Simply said, in the United States and Canada, a single daily value (DV) of 900 mcg is used as a reference on nutrition labels.

This article includes a list of 20 foods high in vitamin A, as well as a list of 20 fruits and vegetables high in provitamin A.



20 Foods High in Vitamin A

Only animal-based foods, such as oily fish, liver, cheese, and butter, contain vitamin A1, commonly known as retinol.


1. Beef Liver — 713 percent of the daily value (DV) per serving 6,421 mcg per slice (713 percent DV) 9,442 mcg per 100 grams (1,049 percent DV)

2. Lamb Liver — 236 percent of the daily value (DV) per serving 2,122 mcg = 1 ounce (236 percent DV) 7,491 mcg per 100 grams (832 percent DV)

3. Liver Sausage — 166 percent of the daily value (DV) per serving 1 slice contains 1,495 mcg (166 percent DV) 8,384 mcg per 100 g (923 percent DV)

4. 150 percent DV per serving of cod liver oil 1,350 mcg per teaspoon (150 percent DV) 30,000 mcg per 100 grams (3,333 percent DV)

5. King Mackerel — each serving contains 43 percent of the daily value (DV) 388 mcg for half a fillet (43 percent DV) 252 mcg per 100 g (28 percent DV)

6. Salmon — 25 percent of the daily value (DV) per serving 229 mcg for half a fillet (25 percent DV) 149 micrograms per 100 grams (17 percent DV)

7. Bluefin Tuna — 24 percent of the daily value (DV) per serving 214 micrograms per ounce (24 percent DV) 757 mcg per 100 grams (84 percent DV)

8. Goose Liver Pâté — 14% DV per serving 1 tablespoon: 130 mcg (14% DV) 100 grams: 1,001 mcg (111% DV)

9. Goat cheese has a DV of 13% per serving. 115 mcg per slice (13 percent DV) 407 mcg per 100 grams (45 percent DV)

10. Butter contains 11 percent of the daily value (DV) per serving. 97 mcg per tablespoon (11 percent DV) 684 mcg per 100 g (76 percent DV)

11. Limburger Cheese (11 percent daily value) 96 mcg per slice (11 percent DV) 340 mcg per 100 g (38 percent DV)

12. Cheddar cheese (10% DV per serving) 92 mcg per slice (10 percent DV) 330 mcg per 100 g (37 percent DV) 

13. Camembert cheese (10% DV per serving) 92 mcg per wedge (10 percent DV) 241 mcg per 100 grams (27 percent DV) 

14. Roquefort Cheese — 9 percent of the daily value (DV) per serving 83 micrograms per ounce (9 percent DV) 294 mcg per 100 g (33 percent DV)

15. Hard-Boiled Egg — 8% of the Daily Value (DV) per serving 74 mcg per big egg (8 percent DV) 149 micrograms per 100 grams (17 percent DV)

16. Trout — each serving contains 8% of the daily value (DV). 71 mcg per fillet (8 percent DV) 100 mcg = 100 grams (11 percent DV)

17. Blue cheese, which contains 6% of the daily value (DV) per serving 56 micrograms per ounce (6 percent DV) 198 mcg per 100 g (22 percent DV)

18. Cream Cheese — 5% of the daily value (DV) per serving 45 mcg per tablespoon (5 percent DV) 308 mcg per 100 grams (34 percent DV)

19. Caviar — 5% daily value (DV) per serving 43 micrograms per tablespoon (5 percent DV) 271 mcg per 100 g (30 percent DV)

20. Feta Cheese (20%) — 4% DV per serving 35 micrograms per ounce (4 percent DV) 125 mcg per 100 g (14 percent DV)




10 Vegetables High in Provitamin A

Carotenoids contained in plants can be used by your body to make vitamin A.

Beta-carotene and alpha-carotene are two carotenoids that are combined to form provitamin A.

However, approximately 45 percent of people have a genetic mutation that makes it difficult to convert provitamin A to vitamin A.


The following plants may contain significantly less vitamin A than suggested, depending on your genetics.


1. Cooked sweet potato (204 percent DV per serving)

1,836 micrograms per cup (204 percent DV) 1,043 mcg per 100 grams116 percent DV)

2. Cooked Winter Squash (127 percent DV per serving)

1,144 micrograms per cup (127 percent DV) 558 mcg per 100 g (62 percent DV)

3. Cooked kale (98 percent DV per serving)

885 mcg per cup (98 percent DV) 681 mcg per 100 grams76 percent DV)

4. Collards (cooked) — 80 percent of the daily value

722 micrograms per cup (80 percent DV) 380 mcg per 100 g (42 percent DV)

5. Cooked turnip greens (61 percent DV per serving)

549 micrograms per cup (61 percent DV) 381 mcg per 100 grams42 percent DV)

6. Cooked carrots (44 percent DV per serving)

392 mcg per medium carrot (44 percent DV) 852 mcg per 100 grams95 percent DV)

7. Raw Sweet Red Pepper — 29 percent Daily Value (DV) per serving

257 mcg per big pepper (29 percent DV) 157 mcg per 100 grams (17 percent DV)

8. Swiss Chard (raw) — 16 percent of the daily value (DV) per serving

147 mcg per leaf (16 percent DV) 306 mcg per 100 grams (34 percent DV)

9. Spinach (raw) — 16 percent of the daily value (DV) per serving

141 mcg per cup (16 percent DV) 469 micrograms per 100 grams (52 percent DV)

10. Romaine Lettuce (raw) — 14 percent of the daily value (DV) per serving

122 mcg per big leaf (14 percent DV) 436 mcg per 100 g (48 percent DV)



10 Fruits High in Provitamin A

Provitamin A is found in higher concentrations of vegetables than in fruits. However, as seen below, a few species of fruit supply ample amounts.


1. Mango has 20% of the daily value (DV) per serving.

181 mcg per medium mango (20 percent DV) 54 mcg per 100 g (6 percent DV)

2. Cantaloupe — 19% of the daily value (DV) per serving

172 mcg per big wedge (19 percent DV) 169 micrograms per 100 grams (19 percent DV)

3. Grapefruit, pink or red — 16 percent DV per serving

143 mcg per medium grapefruit (16 percent DV) 58 mcg per 100 g (6 percent DV)

4. Watermelon — 9 percent of the daily value (DV) per serving

80 mcg per wedge (9 percent DV) 100 grams: 28 mcg (3% DV)

5. Papaya, which contains 8% of the daily value (DV) per serving.

74 mcg per small papaya (8 percent DV) 47 mcg per 100 grams (5 percent DV)

6. Apricot — 4% of the daily value (DV) per serving

34 mcg per medium apricot (4 percent DV) 96 mcg per 100 grams (11 percent DV)

7. Tangerine — 3% daily value (DV) per serving

30 mcg per medium tangerine (3 percent DV) 34 mcg per 100 g (4 percent DV)

8. Nectarine, with a DV of 3% per serving

24 mcg per medium nectarine (3 percent DV) 17 mcg per 100 grams2 percent DV)

9. Guava — 2% daily value (DV) per serving

17 mcg per medium guava (2 percent DV) 31 mcg per 100 grams (3 percent DV)

10. Passion Fruit — 1 percent of the daily value (DV) per serving

12 mcg per medium fruit (1 percent DV) 64 micrograms per 100 grams (7 percent DV)



How Do You Make Sure You Get Enough Vitamin A?

You may easily meet your vitamin A requirements by eating some of the foods suggested in this article regularly. Many goods, such as cereals, margarine, and dairy products, have vitamin A added to them.

Because vitamin A is fat-soluble, it is absorbed more effectively into the bloodstream when consumed with fat. Most animal-based meals strong in vitamin A are also high in fat, but this is not the case with most plant-based provitamin A sources.

Adding a dash of oil to your salad can help you absorb more provitamin A from plant sources.

However, as previously stated, some persons have a genetic mutation that makes provitamin A conversion into vitamin A far less efficient.

Vegans should take supplements or eat lots of the fruits and vegetables listed above to compensate.

Fortunately, foods high in vitamin A are quite easy to come by, and the majority of them are nutritious additions to a healthy diet.


FAQs

What food is highest in vitamin A?

Dairy products, liver, fish, and fortified cereals are the top sources of vitamin A in the American diet, whereas carrots, broccoli, cantaloupe, and squash are the top sources of provitamin A. Table 2 lists a variety of vitamin A-rich foods.

How can I get enough vitamin A?

Broccoli, carrots, and squash are examples of green leafy vegetables as well as other green, orange, and yellow veggies. Cantaloupe, apricots, and mangos are examples of fruits. Dairy products, which are one of the most important sources of vitamin A in the United States. Breakfast cereals with added vitamins and minerals.