Food Sources of Vitamin A

Food Sources of Vitamin A


Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount; also calories in the standard amount. (All are >- 20% of RDA for adult men, which is 900 mg/day RAE.)

Food, Standard Amount Vitamin A
(μg RAE)

Calories

Organ meats (liver, giblets), various, cooked, 3 oza

1490-9126

134-235

Carrot juice, ¾ cup

1692

  71

Sweetpotato with peel, baked, 1 medium

1096

103

Pumpkin, canned, ½ cup

953

42

Carrots, cooked from fresh, ½ cup

671

27

Spinach, cooked from frozen, ½ cup

573

30

Collards, cooked from frozen, ½ cup

489

31

Kale, cooked from frozen, ½ cup

478

20

Mixed vegetables, canned, ½ cup

474

  40

Turnip greens, cooked from frozen, ½ cup

441

24

Instant cooked cereals, fortified, prepared, 1 packet

285-376

75-97

Various ready-to-eat cereals, with added vit. A, ~1 oz

180-376

100-117

Carrot, raw, 1 small

301

20

Beet greens, cooked, ½ cup

276

19

Winter squash, cooked, ½ cup

268

38

Dandelion greens, cooked, ½ cup

260

18

Cantaloupe, raw, ¼ medium melon

233

46

Mustard greens, cooked, ½ cup

221

11

Pickled herring, 3 oz

219

222

Red sweet pepper, cooked, ½ cup

186

19

Chinese cabbage, cooked, ½ cup

180

10

a High in cholesterol.

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