Food Sources of Vitamin A

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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 oz^a	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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