Foods high in vitamin A (per serving)

100 whole foods ranked by vitamin A per common serving, from USDA FoodData Central. Turkey, all classes leads with 9,138 µg per 3 oz (1,015% of the Daily Value), followed by Beef (8,026 µg) and Sweet potato, cooked (2,581 µg).

Vitamin A supports vision, immune function and cell growth. The Daily Value is 900 µg RAE (retinol activity equivalents), which counts both preformed vitamin A from animal foods and carotenoids from orange and dark-green vegetables.

Top 10 at a glance

Top 10 foods highest in vitamin A

Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal9,138 µg1,015% DV
Beef, variety meats and by-products (liver, cooked, braised)3 oz (85 g) · 162 kcal8,026 µg892% DV
Sweet potato, cooked (boiled, without skin)1 cup, mashed (328 g) · 249 kcal2,581 µg287% DV
Carrots, frozen (cooked, boiled, drained, without salt)1 cup, sliced (146 g) · 54 kcal1,235 µg137% DV
Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal943 µg105% DV
Mustard greens, cooked (boiled, drained, without salt)1 cup, chopped (140 g) · 36 kcal865 µg96% DV
Squash, winter (butternut, raw)1 cup, cubes (140 g) · 63 kcal745 µg83% DV
Collards, cooked (boiled, drained, without salt)1 cup, chopped (190 g) · 63 kcal722 µg80% DV
Pumpkin, cooked (boiled, drained, without salt)1 cup, mashed (245 g) · 49 kcal706 µg78% DV
Fish, tuna (fresh, bluefin, cooked, dry heat)3 oz (85 g) · 156 kcal643 µg72% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 900 µg.

#	Food	Group	Serving	Vitamin A (µg)	% Daily Value	Per 100 g	kcal
1	Turkey, all classes (liver, cooked, simmered)	Meat and poultry	3 oz (85 g)	9,138	1,015%	10,751	161
2	Beef, variety meats and by-products (liver, cooked, braised)	Meat and poultry	3 oz (85 g)	8,026	892%	9,442	162
3	Sweet potato, cooked (boiled, without skin)	Vegetables	1 cup, mashed (328 g)	2,581	287%	787	249
4	Carrots, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup, sliced (146 g)	1,235	137%	846	54
5	Spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup (180 g)	943	105%	524	41
6	Mustard greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (140 g)	865	96%	618	36
7	Squash, winter (butternut, raw)	Vegetables	1 cup, cubes (140 g)	745	83%	532	63
8	Collards, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (190 g)	722	80%	380	63
9	Pumpkin, cooked (boiled, drained, without salt)	Vegetables	1 cup, mashed (245 g)	706	78%	288	49
10	Fish, tuna (fresh, bluefin, cooked, dry heat)	Fish and seafood	3 oz (85 g)	643	72%	757	156
11	Beet greens, cooked (boiled, drained, without salt)	Vegetables	1 cup (1" pieces) (144 g)	552	61%	383	39
12	Turnip greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (144 g)	549	61%	381	29
13	Chard, swiss (cooked, boiled, drained, without salt)	Vegetables	1 cup, chopped (175 g)	536	60%	306	35
14	Peas and carrots, frozen (cooked, boiled, drained, without salt)	Vegetables	0.5 cup (80 g)	381	42%	476	38
15	Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt)	Vegetables	1 cup, shredded (170 g)	360	40%	212	20
16	Dandelion greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (105 g)	359	40%	342	35
17	Spinach souffle	Vegetables	1 cup (136 g)	332	37%	244	234
18	Cress, garden (cooked, boiled, drained, without salt)	Vegetables	1 cup (135 g)	313	35%	232	31
19	Parsley, fresh	Vegetables	1 cup chopped (60 g)	253	28%	421	22
20	Peppers, sweet (red, raw)	Vegetables	1 cup, chopped (149 g)	234	26%	157	39
21	Fish, mackerel (king, cooked, dry heat)	Fish and seafood	3 oz (85 g)	214	24%	252	114
22	Lettuce, cos or romaine (raw)	Vegetables	1 cup shredded (47 g)	205	23%	436	8
23	Cornsalad, raw	Vegetables	1 cup (56 g)	199	22%	355	12
24	Vegetables, mixed (frozen, cooked, boiled, drained, without salt)	Vegetables	0.5 cup (91 g)	195	22%	214	59
25	Broccoli raab, cooked	Vegetables	1 NLEA serving (85 g)	193	21%	227	21
26	Mangos, raw	Fruits	1 fruit without refuse (336 g)	181	20%	54	202
27	Kale, cooked (boiled, drained, without salt)	Vegetables	1 cup (118 g)	172	19%	146	42
28	Melons, cantaloupe (raw)	Fruits	1 wedge, medium (1/8 of medium melon) (69 g)	160	18%	232	23
29	Apricots, raw	Fruits	1 cup, halves (155 g)	149	16%	96	74
30	Soymilk (all flavors), nonfat (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	148	16%	61	68
31	Mollusks, clam (mixed species, cooked, moist heat)	Fish and seafood	3 oz (85 g)	145	16%	171	126
32	Corn pudding, home prepared	Vegetables	1 cup (250 g)	142	16%	57	328
33	Onions, young green (tops only)	Vegetables	1 cup chopped (71 g)	142	16%	200	19
34	Escarole, cooked (boiled, drained, no salt added)	Vegetables	1 cup (150 g)	141	16%	94	22
35	Broccoli, cooked (boiled, drained, without salt)	Vegetables	1 stalk, medium (7-1/2" - 8" long) (180 g)	139	15%	77	63
36	Peas, green (frozen, unprepared)	Vegetables	1 cup (134 g)	138	15%	103	103
37	Cheese, goat (hard type)	Dairy and eggs	1 oz (28 g)	138	15%	486	128
38	Persimmons, japanese (raw)	Fruits	1 fruit (2-1/2" dia) (168 g)	136	15%	81	118
39	Soymilk, original and vanilla (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	134	15%	55	104
40	Lettuce, green leaf (raw)	Vegetables	1 cup shredded (36 g)	133	15%	370	5
41	Fish, salmon (chinook, cooked, dry heat)	Fish and seafood	3 oz (85 g)	127	14%	149	196
42	Mollusks, oyster (Pacific, cooked, moist heat)	Fish and seafood	3 oz (85 g)	124	14%	146	139
43	Tomatoes, orange (raw)	Vegetables	1 cup, chopped (158 g)	118	13%	75	25
44	Pumpkin flowers, cooked (boiled, drained, without salt)	Vegetables	1 cup (134 g)	117	13%	87	20
45	Milk, buttermilk (fluid, whole)	Dairy and eggs	1 cup (245 g)	115	13%	47	152
46	Milk, whole (3.25% milkfat, without added vitamin A and vitamin D)	Dairy and eggs	1 cup (244 g)	112	12%	46	149
47	Purslane, cooked (boiled, drained, without salt)	Vegetables	1 cup (115 g)	107	12%	93	21
48	Peas, edible-podded (frozen, cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	106	12%	66	83
49	Lettuce, red leaf (raw)	Vegetables	1 cup shredded (28 g)	105	12%	375	4
50	Egg, whole (cooked, omelet)	Dairy and eggs	1 large (61 g)	105	12%	172	94
51	Squash, summer (zucchini, includes skin, cooked, boiled, drained, without salt)	Vegetables	1 cup, sliced (180 g)	101	11%	56	27
52	Cherries, sour (red, raw)	Fruits	1 cup, without pits (155 g)	99	11%	64	78
53	Butter, without salt	Dairy and eggs	1 tbsp (14 g)	97	11%	684	102
54	Cheese, limburger	Dairy and eggs	1 oz (28 g)	96	11%	340	93
55	Peas and onions, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	95	11%	53	81
56	Cheese, gjetost	Dairy and eggs	1 oz (28 g)	95	10%	334	132
57	Potatoes, mashed (prepared from granules, without milk, whole milk and margarine)	Vegetables	1 cup (210 g)	92	10%	44	227
58	Lettuce, butterhead (raw)	Vegetables	1 cup, shredded or chopped (55 g)	91	10%	166	7
59	Cheese, cheddar	Dairy and eggs	1 oz (28 g)	90	10%	316	114
60	Cheese, port de salut	Dairy and eggs	1 oz (28 g)	89	9.9%	315	100
61	Chicken, broilers or fryers (back, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	89	9.9%	105	255
62	Cheese, cream	Dairy and eggs	1 oz (28 g)	87	9.7%	308	99
63	Fish, trout (rainbow, farmed, cooked, dry heat)	Fish and seafood	3 oz (85 g)	85	9.4%	100	143
64	Plantains, yellow (raw)	Fruits	1 cup, sliced (148 g)	83	9.2%	56	181
65	Watermelon, raw	Fruits	1 wedge (approx 1/16 of melon) (286 g)	80	8.9%	28	86
66	Mollusks, mussel (blue, cooked, moist heat)	Fish and seafood	3 oz (85 g)	77	8.6%	91	146
67	Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture))	Fish and seafood	3 oz (85 g)	76	8.5%	90	101
68	Leeks, (bulb and lower leaf-portion) (raw)	Vegetables	1 cup (89 g)	74	8.2%	83	54
69	Papayas, raw	Fruits	1 fruit, small (157 g)	74	8.2%	47	68
70	Broccoli, chinese (cooked)	Vegetables	1 cup (88 g)	72	8%	82	19
71	Asparagus, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	72	8%	40	32
72	Grapefruit, raw (pink and red, all areas)	Fruits	0.5 fruit (3-3/4" dia) (123 g)	71	7.9%	58	52
73	Brussels sprouts, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (155 g)	71	7.9%	46	65
74	Plantains, green (fried)	Fruits	1 cup (118 g)	71	7.9%	60	365
75	Milk, low sodium (fluid)	Dairy and eggs	1 cup (244 g)	71	7.9%	29	149
76	Turkey, whole (skin (light and dark), roasted)	Meat and poultry	3 oz (85 g)	67	7.5%	79	390
77	Turkey, skin from whole ((light and dark), with added solution, roasted)	Meat and poultry	3 oz (85 g)	67	7.5%	79	383
78	Cowpeas, young pods with seeds (cooked, boiled, drained, without salt)	Vegetables	1 cup (95 g)	66	7.4%	70	32
79	Yogurt, plain (whole milk)	Dairy and eggs	1 cup (8 fl oz) (245 g)	66	7.4%	27	149
80	Egg, yolk (raw, fresh)	Dairy and eggs	1 large (17 g)	65	7.2%	381	55
81	Cabbage, savoy (cooked, boiled, drained, without salt)	Vegetables	1 cup, shredded (145 g)	64	7.1%	44	35
82	Tomatoes, red (ripe, raw)	Vegetables	1 cup cherry tomatoes (149 g)	63	7%	42	27
83	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	60	6.6%	70	193
84	Tomatoes, green (raw)	Vegetables	1 cup (180 g)	58	6.4%	32	41
85	Cabbage, chinese (pe-tsai) (cooked, boiled, drained, without salt)	Vegetables	1 cup, shredded (119 g)	57	6.3%	48	17
86	Watercress, raw	Vegetables	1 cup, chopped (34 g)	54	6%	160	4
87	Fish, sea bass (mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	54	6%	64	105
88	Duck, domesticated (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	54	5.9%	63	286
89	Fish, mahimahi (cooked, dry heat)	Fish and seafood	3 oz (85 g)	53	5.9%	62	93
90	Chicken, broilers or fryers (dark meat, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	51	5.7%	60	215
91	Turkey, skin (from retail parts, from dark meat, cooked, roasted)	Meat and poultry	3 oz (85 g)	50	5.6%	59	352
92	Onions, spring or scallions (raw)	Vegetables	1 cup, chopped (100 g)	50	5.6%	50	32
93	Cabbage, red (raw)	Vegetables	1 cup, chopped (89 g)	50	5.5%	56	28
94	Peppers, serrano (raw)	Vegetables	1 cup, chopped (105 g)	49	5.5%	47	34
95	Peppers, jalapeno (raw)	Vegetables	1 cup, sliced (90 g)	49	5.4%	54	26
96	Crustaceans, crab (blue, crab cakes, home recipe)	Fish and seafood	3 oz (85 g)	48	5.4%	57	132
97	Pheasant, cooked (total edible)	Meat and poultry	3 oz (85 g)	48	5.4%	57	203
98	Salmon, sockeye (canned, drained solids, without skin and bones)	Fish and seafood	3 oz (85 g)	48	5.3%	56	134
99	Chicken, canned (no broth)	Meat and poultry	3 oz (85 g)	45	5%	53	157
100	Chicken, broiler (rotisserie, BBQ, skin)	Meat and poultry	3 oz (85 g)	43	4.8%	51	321

Vitamin A by food group

The best vitamin A sources within each group.

Fruits (42)

Mangos, raw · 181 µg per 1 fruit without refuse
Melons, cantaloupe (raw) · 160 µg per 1 wedge, medium (1/8 of medium melon)
Apricots, raw · 149 µg per 1 cup, halves
Persimmons, japanese (raw) · 136 µg per 1 fruit (2-1/2" dia)
Cherries, sour (red, raw) · 99 µg per 1 cup, without pits
Plantains, yellow (raw) · 83 µg per 1 cup, sliced

Vegetables (50)

Sweet potato, cooked (boiled, without skin) · 2,581 µg per 1 cup, mashed
Carrots, frozen (cooked, boiled, drained, without salt) · 1,235 µg per 1 cup, sliced
Spinach, cooked (boiled, drained, without salt) · 943 µg per 1 cup
Mustard greens, cooked (boiled, drained, without salt) · 865 µg per 1 cup, chopped
Squash, winter (butternut, raw) · 745 µg per 1 cup, cubes
Collards, cooked (boiled, drained, without salt) · 722 µg per 1 cup, chopped

Legumes (10)

Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) · 148 µg per 1 cup
Soymilk, original and vanilla (with added calcium, vitamins A and D) · 134 µg per 1 cup
Mungo beans, mature seeds (cooked, boiled, without salt) · 4 µg per 1 cup
Vermicelli, made from soy · 3 µg per 1 cup
Broadbeans (fava beans), mature seeds (canned) · 3 µg per 1 cup
Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium) · 2 µg per 1 cup

Nuts and seeds (12)

Nuts, pistachio nuts (raw) · 7 µg per 1 oz (49 kernels)
Nuts, chestnuts (chinese, dried) · 5 µg per 1 oz
Nuts, pecans (dry roasted, without salt added) · 2 µg per 1 oz
Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type)) · 1 µg per 2 tbsp
Seeds, sunflower seed kernels (dried) · 1 µg per 1 oz
Seeds, pumpkin and squash seeds (whole, roasted, without salt) · 1 µg per 1 oz (85 seeds)

Fish and seafood (14)

Fish, tuna (fresh, bluefin, cooked, dry heat) · 643 µg per 3 oz
Fish, mackerel (king, cooked, dry heat) · 214 µg per 3 oz
Mollusks, clam (mixed species, cooked, moist heat) · 145 µg per 3 oz
Fish, salmon (chinook, cooked, dry heat) · 127 µg per 3 oz
Mollusks, oyster (Pacific, cooked, moist heat) · 124 µg per 3 oz
Fish, trout (rainbow, farmed, cooked, dry heat) · 85 µg per 3 oz

Meat and poultry (28)

Turkey, all classes (liver, cooked, simmered) · 9,138 µg per 3 oz
Beef, variety meats and by-products (liver, cooked, braised) · 8,026 µg per 3 oz
Chicken, broilers or fryers (back, meat and skin, cooked, roasted) · 89 µg per 3 oz
Turkey, whole (skin (light and dark), roasted) · 67 µg per 3 oz
Turkey, skin from whole ((light and dark), with added solution, roasted) · 67 µg per 3 oz
Quail, cooked (total edible) · 60 µg per 3 oz

Dairy and eggs (16)

Cheese, goat (hard type) · 138 µg per 1 oz
Milk, buttermilk (fluid, whole) · 115 µg per 1 cup
Milk, whole (3.25% milkfat, without added vitamin A and vitamin D) · 112 µg per 1 cup
Egg, whole (cooked, omelet) · 105 µg per 1 large
Butter, without salt · 97 µg per 1 tbsp
Cheese, limburger · 96 µg per 1 oz

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for vitamin A is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in vitamin A?

Among whole foods in the USDA database, Turkey, all classes (liver, cooked, simmered) has the most vitamin A per serving: 9,138 µg per 3 oz (1,015% of the Daily Value). Per 100 g it contains 10,751 µg.

Which fruit has the most vitamin A?

Mangos, raw, with 181 µg per 1 fruit without refuse (20% of the Daily Value). See the full list of fruits high in vitamin A below.

Which vegetable has the most vitamin A?

Sweet potato, cooked (boiled, without skin), with 2,581 µg per 1 cup, mashed (287% of the Daily Value). See the full list of vegetables high in vitamin A below.

How much vitamin A do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 900 µg of vitamin A for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in vitamin A?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 26 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.