Top 10 Foods Highest in Vitamin A

Top 10 Foods Highest in Vitamin A

Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Overconsumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits. The current daily value for Vitamin A is 5000 international units (IU). Below is a list high vitamin A foods, click here for high vitamin A foods by nutrient density, and here for an extended list of vitamin A rich foods.

#1: Sweet Potato (Cooked)
Vitamin A in 100gPer cup (200g)Per medium potato (114g)
19218IU (384% DV)38436IU (769% DV)21909IU (438% DV)
Other Types of Sweet Potato High in Vitamin A (%DV per cup): Frozen Sweet Potato, cooked, cubed (578%), Canned Sweet Potato (444%), and Raw Sweet Potato, cubed (377%). Click to see complete nutrition facts.



#2: Carrots (Cooked)
Vitamin A in 100gPer cup, sliced (156g)Per carrot (46g)
17033IU (341% DV)26572IU (532% DV)7835IU (157% DV)
Other Types of Carrot High in Vitamin A (%DV per cup): Frozen Carrots, cooked, cubed (494%), and Raw Carrots, sliced (408%). Click to see complete nutrition facts.



#3: Dark Leafy Greens (Kale, Cooked)
Vitamin A in 100gPer cup, chopped (130g)
13621IU (272% DV)17707IU (354% DV)
Other Dark Leafy Greens High in Vitamin A (%DV per cup, cooked): Frozen Spinach (458%), Frozen Collards (391%), Frozen Kale (382%), Frozen Turnip Greens (353%), Spinach (377%), Collards (289%), Dandelion Greens (305%), Beet Greens & Turnip Greens (220%), Swiss Chard (214%), and Pak Choi (144%). Click to see complete nutrition facts.



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#4: Squash (Butternut, Cooked)
Vitamin A in 100gPer cup, cubes (205g)Per 1/2 cup, cubes (53g)
11155IU (223% DV)22868IU (457% DV)11434IU (229% DV)
Other Squash High in Vitamin A (%DV per cup, cooked): Hubbard, cubed (275%), Pumpkin, mashed (282%), and an average of All Varieties Of Winter Squash, cubed (214%). Click to see complete nutrition facts.



#5: Cos or Romaine Lettuce
Vitamin A in 100gPer cup, shredded (47g)Per head (626g)
8710IU (174% DV)4094IU (82% DV)54525IU (1090% DV)
Other Types of Lettuce High in Vitamin A (%DV per cup, shredded): Green Leaf (53%), Red Leaf (42%), Butterhead (36%), and Chicory (33%). Click to see complete nutrition facts.



#6: Dried Apricots
Vitamin A in 100gPer cup (119g)Per 1/2 cup (60g)
12669IU (253% DV)15076IU (302% DV)7538IU (151% DV)
Other Dried Fruit High in Vitamin A (%DV per 1/2 cup): Prunes (24%), and Dried Peaches (17%). Click to see complete nutrition facts.



#7:Cantaloupe Melon
Vitamin A in 100gPer cup, cubes (160g)Per medium wedge (69g)
3382IU (68% DV)5411IU (108% DV)2334IU (47% DV)
A medium wedge of cantaloupe melon contains 23 calories and 0.1g fat. Click to see complete nutrition facts.



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#8: Sweet Red Peppers
Vitamin A in 100g1 cup chopped (149g)1 large pepper (164g)
3131IU (63% DV)4665IU (93% DV)5135IU (103% DV)
Other Peppers Providing Vitamin A (%DV per large pepper): Sweet Green Peppers (12%), and Sweet Yellow Peppers (7%). Click to see complete nutrition facts.



#9: Tuna Fish (Bluefin, Cooked)
Vitamin A in 100gPer 3oz (85g)Per ounce (28g)
2520IU (50% DV)2142IU (43% DV)714IU (14% DV)
Other Fish and Seafood High in Vitamin A (%DV per 3oz, cooked): Sturgeon (15%), Mackerel (14%), and Oysters (8%). Click to see complete nutrition facts.



#10: Tropical Fruit (Mango)
Vitamin A in 100gPer cup, pieces (165g)Per mango (336g)
1082IU (22% DV)1785IU (36% DV)3636IU (73% DV)
Other Tropical Fruit High in Vitamin A (%DV per fruit): Papaya, small (30%). Click to see complete nutrition facts.






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Click each heading for more info...

Top 10 High Vitamin A Foods by Nutrient Density (Vitamin A per Gram)
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Other Vitamin A Rich Foods
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▼ Health Benefits of Vitamin A
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▼ High Risk Groups for a Vitamin A Deficiency
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▼ Recipes High in Vitamin A
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▼ Warnings
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▼ Comments
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▼ References
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Author Info


Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King's College, London. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition. Read more...