20 Foods that are high in Vitamin A

Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function, and reproductive health.

You can avoid symptoms such as hair loss, skin issues, dry eyes, night blindness, and increased susceptibility for infections by consuming adequate vitamin A in your diet.

In developing countries, blindness is most often caused by vitamin A deficiency. However, people in developed nations get sufficient vitamin A from their diets.

Vitamin A

The recommended daily allowance (RDA), is 900 mcg per man, 700 mcg per woman, and 300-600 mg/child for adolescents.

The RDA contains enough vitamin A to support the large majority of people. A single daily value (DV), 900 mcg, is used in Canada and the United States as a reference on nutrition labels.

This article lists 20 foods that are rich in vitamin A, plus an additional 20 fruits and vegetables rich in provitamin A (1Trusted Source).

20 Foods Rich in Vitamin A

Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese, and butter.

1. Beef Liver 713% Daily Value per Serving

1 slice: 6,421mcg (713%DV) 100 grams are 9,442mcg (1.049%DV)

2. Lamb Liver 236% DV per Serving

1 ounce = 2,122 mcg (2236% DV). 100 grams = 7,491mcg (8322% DV).

3. Liver Sausage 166% DV Per Serving

1 slice: 1,495mcg (166% of DV); 100 grams: 8,384mcg (923% of DV).

4. Cod Liver Oil 150% DV Per Serving

1 teaspoon: 1,350mcg (150%DV) 100 grams : 30,000mcg (3.333%DV)

5. King Mackerel 43% DV Per Serving

Half a fillet is 388 mg (43% DV); 100 grams are 252 mg (28% DV).

6. Saumon 25% DV per Serving

Half of a fillet: 229 mg (25% DV); 100 grams: 149 gr (17% DV).

7. Bluefin Tuna 24% DV per serving

1 ounce = 214 mcg (24% DDV) 100 grams = 757 mcg (84% DDV)

8. Goose Liver Pate 14% DV Per Serving

1 tablespoon: 130mcg (14% DDV) 100g: 1,001mcg (111% DDV)

9. Goat cheese 13% DV/serving

1 slice: 115mcg (13%DV) 100g: 407mcg (45%DV)

10. Butter 11% DV per Serving

1 tablespoon: 97mcg (11% DDV) 100g: 684mcg (76% DDV)

11. Limburger Cheese 11% DV per serving

1 slice: 96mcg (11% DDV). 100g: 340mcg (38% DDV).

12. Cheddar 10% DV per Serving

1 slice: 92mcg (10% DVR) 100g: 330mcg (37% DVR)

13. Camembert 10% DV per Serving

1 wedge: 92mcg (10% DDV) 100g: 241mcg (27% DDV)

14. Roquefort Cheese 9% DV per Serving

1 ounce: 83% DV (83 mcg) 100 grams: 294 Mcg (33%DV)

15. Hard-Boiled Egg 8% DV per Serving

1 large egg: 74 mcg (8% DV) 100 grams: 149 mcg (17% DV)

16. Trout 8% Daily Value per Serving

1 fillet: 71 mcg (8% DV) 100 grams: 100 mcg (11% DV)

17. Blue Cheese 6% Daily Value per Serving

1 ounce = 56 mcg (6% of DV) 100g = 198 mcg (22% of DV).

18. Cream Cheese 5%DV per Serving

1 tablespoon: 45mcg (5% of DV) 100g: 308mcg (34% of DV)

19. Caviar 5% DV per serving

1 tablespoon: 43mcg (5% of DV) 100g: 271mcg (30% of DV).

20. Feta Cheese 4%DV per Serving

1 ounce 35 mcg (4% DVA) 100 grams:125 mcg (14% DVA)

9 Vegetables Rich in Vitamin A

Vitamin A can be made by your body from carotenoids in plants. These carotenoids are beta-carotene as well as alpha-carotene. They are also collectively known under the name provitamin A.

However, approximately 45% of people have a genetic mutation that reduces their ability to convert provitamin A into vitamin A (3Trusted Source, 3TrustedSource).

The following vegetables may contain less vitamin A depending on your genetic makeup.

1. Sweet Potato (cooked) 204% DV per serving

sweet potato

1 cup: 1,836 mg (204% DV); 100 grams: 1,043 mg (116%DV).

2. Winter squash (cooked) 127%DV per serving

1 cup: 1,144 mg (127% DV); 100 grams: 558 mg (62% DV).

3. Kale (cooked), 98%DV per Serving

1 cup: 885 mg (98% DV); 100 grams: 681 mg (76% DV).

4. Collards (cooked), 80%DV per Serving

1 cup: 722 mg (80% DV); 100 grams: 380 mg (42% DV).

5. Turnip Greens (cooked), 61% DV Per Serving

1 cup: 549 mg (61% DV); 100 grams: 381 mg (42% DV).

6. Carrot (cooked) 44%DV per serving

carrot Vitamin A

1 medium carrot: 392 mcg (44% DV) 100 grams: 852 mcg (95% DV)

7. Sweet Red Pepper (raw), 29% Daily Value per Serving

1 large pepper: 257 mcg (29% DV) 100 grams: 157 mcg (17% DV)

8. 1.6% Daily Value per Serving for Spinach (raw).

1 cup: 141 mg (16% DV); 100 grams: 469 mg (52% DV).

9. Romaine Lettuce (raw), 14% DV Per Serving

1 large leaf: 122 mg (14% DV); 100 grams: 436 mg (48% DV).

10 Fruits high in vitamin A

Vegetables are more likely to contain vitamin A than fruits. However, there are a few fruits that provide high amounts of vitamin A.

1. Mango 20% DV Per Serving

1 medium mango: 181 mcg (20% DV) 100 grams: 54 mcg (6% DV)

2. Cantaloupe 19% DV Per Serving

1 large wedge: 172 mg (19% DV); 100 grams: 169 mg (19% DV);

3. 1.6% Daily Value per Serving for Pink or Red Grapefruit

1 medium grapefruit: 143 mg (16% DV); 100 grams: 58 mg (6% DV).

4. Watermelon 9% DV Per Serving

1 wedge: 80 mg (9% DV); 100 grams: 28 mg (3% DV).

5. Papaya 8% DV Per Serving

1 small papaya: 74 mg (8% DV); 100 grams: 47 mg (5% DV);

6. Apricot 4% DV Per Serving

1 medium apricot: 34 mcg (4% DV) 100 grams: 96 mcg (11% DV)

7. Tangerine 3% DV Per Serving

1 medium tangerine: 30 mcg (3% DV) 100 grams: 34 mcg (4% DV)

8. Nectarine 3% DV per serving

1 medium nectarine: 24 mcg (3% DV) 100 grams: 17 mcg (2% DV)

9. Guava 2% DV Per Serving

1 medium guava: 17 mcg (2% DV) 100 grams: 31 mcg (3% DV)

10. Passion Fruit 1% DV per serving

1 medium fruit: 12 mg (1% DV). 100 grams: 64 mg (7% DV).

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