Vitamin A Nutrition

Food Summaries

Which foods have the highest levels of Vitamin A (retinol)?



The following list summarizes selected foods containing high levels of Vitamin A, as measured by the United States Department of Agriculture.
By far, the major source of Vitamin A is vegetables. The next highest sources are Meat and Fruit.

Vitamin A Content in I.U.s of Selected Foods per Common Measure,
sorted by Food Category and nutrient content.

FOOD CATEGORY /
Description

Content per
Measure
I.U.s

Weight
(grams)

Common
Measure

-

.
MEAT

-

-

-

Turkey, all classes, giblets, cooked, simmered, some giblet fat

51,896

145

1 cup

Beef, variety meats and by-products, liver, cooked, pan-fried

22,175

85

3 oz.

Chicken, broilers or fryers, giblets, cooked, simmered

8,510

145

1 cup

Braunschweiger (a liver sausage), pork

7,967

56.7

2 slices

Beef stew, canned entrée

3,860

232

1 cup

-

.
VEGETABLES

Carrot juice, canned

45,133

236

1 cup

Pumpkin, canned, without salt

38,129

245

1 cup

Sweet potato, cooked, baked in skin, without salt

28,058

146

1 potato

Carrots, cooked, boiled, drained, without salt

26,571

156

1 cup

Carrots, frozen, cooked, boiled, drained, without salt

24,715

146

1 cup

Sweet potato, cooked, boiled, without skin

24,554

156

1 potato

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

22,916

190

1 cup

Spinach, canned, drained solids

20,974

214

1 cup

Sweet potato, canned, vacuum pack

20,357

255

1 cup

Collards, frozen, chopped, cooked, boiled, drained, without salt

19,538

170

1 cup

Kale, frozen, cooked, boiled, drained, without salt

19,115

130

1 cup

Vegetables, mixed, canned, drained solids

18,991

163

1 cup

Spinach, cooked, boiled, drained, without salt

18,866

180

1 cup

Carrots, raw

18,377

110

1 cup

Sweet potato, canned, syrup pack, drained solids

17,971

196

1 cup

Kale, cooked, boiled, drained, without salt

17,707

130

1 cup

Turnip greens, frozen, cooked, boiled, drained, without salt

17,655

164

1 cup

Carrots, canned, regular pack, drained solids

16,308

146

1 cup

Collards, cooked, boiled, drained, without salt

15,417

190

1 cup

Pie, pumpkin, prepared from recipe

12,431

155

1 piece

Pumpkin, cooked, boiled, drained, without salt

12,230

245

1 cup

Carrots, raw

12,028

72

1 carrot

Beet greens, cooked, boiled, drained, without salt

11,022

144

1 cup

Turnip greens, cooked, boiled, drained, without salt

10,980

144

1 cup

Squash, winter, all varieties, cooked, baked, without salt

10,707

205

1 cup

Mustard greens, cooked, boiled, drained, without salt

8,852

140

1 cup

Squash, winter, butternut, frozen, cooked, boiled, without salt

8,014

240

1 cup

Vegetables, mixed, frozen, cooked, boiled, drained, without salt

7,784

182

1 cup

Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt

7,223

170

1 cup

Dandelion greens, cooked, boiled, drained, without salt

7,179

105

1 cup

Soup, chicken vegetable, chunky, canned, ready-to-serve

5,990

240

1 cup

Soup, chunky vegetable, canned, ready-to-serve

5,878

240

1 cup

Lettuce, butterhead (includes boston and bibb types), raw

5,399

163

1 head

Peppers, sweet, red, raw

4,665

149

1 cup

Lettuce, green leaf, raw

4,147

56

1 cup

Peppers, sweet, red, cooked, boiled, drained, without salt

4,000

136

1 cup

Tomato products, canned, paste, without salt added

3,996

262

1 cup

Soup, bean with ham, canned, chunky, ready-to-serve, commercial

3,951

243

1 cup

Spinach souffle

3,909

136

1 cup

Soup, vegetable beef, canned, prepared with equal volume water

3,787

244

1 cup

Vegetable juice cocktail, canned

3,770

242

1 cup

Peppers, sweet, red, raw

3,726

119

1 pepper

.
FRUIT

Melons, cantaloupe, raw

5,411

160

1 cup

Apricots, canned, juice pack, with skin, solids and liquids

4,126

244

1 cup

60

480- 740

70

60

70

Source: USDA Nutrient Database for Standard Reference, Release 20
Daily Adult Recommended Vitamin A (retinol): 5,000 IUs, max. of 10,000 IUs
Please note that the amounts listed in the chart above are all in International Units.
Too much: 25,000 I.U.s - Much less for children and pregnant women.