Foods high in Vitamin A

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much vitamin a they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 900 mcg.

Foods high in Vitamin A
Food	Typical portion	In that portion	Per 100 kcal
Beef, New Zealand, imported, variety meats and by-products, liver, raw	100 g	28319 mcg (3147% DV)	21292 mcg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled	100 g	21014 mcg (2335% DV)	14009 mcg
Lamb, New Zealand, imported, liver, cooked, soaked and fried	100 g	19872 mcg (2208% DV)	11829 mcg
Lamb, New Zealand, imported, liver, raw	100 g	15434 mcg (1715% DV)	11349 mcg
Veal, variety meats and by-products, liver, cooked, braised	1 slice (80 g)	16916 mcg (1880% DV)	11013 mcg
Veal, variety meats and by-products, liver, cooked, pan-fried	1 slice (67 g)	13450 mcg (1494% DV)	10401 mcg
Duck, domesticated, liver, raw	1 liver (44 g)	5273 mcg (586% DV)	8812 mcg
Veal, variety meats and by-products, liver, raw	100 g	11707 mcg (1301% DV)	8362 mcg
Goose, liver, raw	1 liver (94 g)	8750 mcg (972% DV)	6999 mcg
Turkey, all classes, liver, raw	1 raw, liver (78 g)	6285 mcg (698% DV)	6295 mcg
Turkey, all classes, liver, cooked, simmered	1 liver, cooked (53 g)	5698 mcg (633% DV)	5688 mcg
Beef, variety meats and by-products, liver, cooked, braised	1 slice (68 g)	6421 mcg (713% DV)	4943 mcg
Pork, fresh, variety meats and by-products, liver, raw	100 g	6502 mcg (722% DV)	4852 mcg
Beef, variety meats and by-products, liver, cooked, pan-fried	1 slice (81 g)	6273 mcg (697% DV)	4425 mcg
Beef, variety meats and by-products, liver, raw	100 g	4968 mcg (552% DV)	3680 mcg
Chicken, capons, giblets, raw	1 giblets (115 g)	5030 mcg (559% DV)	3365 mcg
Fish oil, cod liver	1 cup (218 g)	65400 mcg (7267% DV)	3326 mcg
Pork, fresh, variety meats and by-products, liver, cooked, braised	100 g	5405 mcg (601% DV)	3276 mcg
Peppers, hot chili, red, canned, excluding seeds, solids and liquids	1 pepper (73 g)	434 mcg (48% DV)	2833 mcg
Carrots, canned, regular pack, solids and liquids	½ cup, slices (123 g)	754 mcg (84% DV)	2665 mcg
Lettuce, cos or romaine, raw	1 label serving (85 g)	371 mcg (41% DV)	2565 mcg
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	1 cup, chopped (180 g)	738 mcg (82% DV)	2563 mcg
Lettuce, green leaf, raw	1 cup, shredded (36 g)	133 mcg (15% DV)	2467 mcg
Margarine-like, vegetable oil spread, fat-free, tub	1 cup (233 g)	2314 mcg (257% DV)	2257 mcg
Margarine-like, vegetable oil spread, fat free, liquid, with salt	1 tbsp (15 g)	123 mcg (14% DV)	1905 mcg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	1 envelope (20 g)	537 mcg (60% DV)	750 mcg
Melons, cantaloupe, raw	1 wedge, large (1/8 of large melon) (102 g)	237 mcg (26% DV)	682 mcg
Fish, eel, mixed species, raw	1 fillet (204 g)	2128 mcg (236% DV)	567 mcg
Fish, eel, mixed species, cooked, dry heat	1 fillet (159 g)	1808 mcg (201% DV)	482 mcg
Margarine-like, vegetable oil spread, 20% fat, with salt	1 cup (240 g)	1966 mcg (218% DV)	468 mcg
Fish, tuna, fresh, bluefin, raw	100 g	655 mcg (73% DV)	455 mcg
Margarine-like spread, SMART BALANCE Light Buttery Spread	1 tbsp (14 g)	201 mcg (22% DV)	425 mcg
Apricots, canned, water pack, without skin, solids and liquids	1 cup, whole, without pits (227 g)	207 mcg (23% DV)	414 mcg
Fish, tuna, fresh, bluefin, cooked, dry heat	100 g	757 mcg (84% DV)	411 mcg
Kefir, lowfat, plain, LIFEWAY	1 cup (243 g)	416 mcg (46% DV)	398 mcg
Milk, fluid, nonfat, calcium fortified (fat free or skim)	1 cup (247 g)	338 mcg (38% DV)	391 mcg
Apricots, canned, water pack, with skin, solids and liquids	1 cup, halves (243 g)	238 mcg (26% DV)	363 mcg
Kefir, lowfat, strawberry, LIFEWAY	1 cup (247 g)	440 mcg (49% DV)	287 mcg
Melon balls, frozen	1 cup, unthawed (173 g)	154 mcg (17% DV)	270 mcg
Protein supplement, milk based, Muscle Milk Light, powder	2 scoop (50 g)	525 mcg (58% DV)	265 mcg
Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E	1 cup (249 g)	284 mcg (32% DV)	233 mcg
Vitasoy USA Nasoya, Lite Silken Tofu	¼ package (91 g)	87.4 mcg (10% DV)	223 mcg
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	1 cup (243 g)	148 mcg (16% DV)	218 mcg
Fish, mackerel, king, raw	½ fillet (198 g)	432 mcg (48% DV)	208 mcg
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	1 cup (243 g)	148 mcg (16% DV)	203 mcg
Peanut butter, smooth, vitamin and mineral fortified	1 cup (258 g)	3024 mcg (336% DV)	198 mcg
Peanut butter, chunky, vitamin and mineral fortified	1 cup (258 g)	3024 mcg (336% DV)	198 mcg
Pork, fresh, variety meats and by-products, kidneys, raw	1 kidney (233 g)	137 mcg (15% DV)	59 mcg
Pork, fresh, variety meats and by-products, kidneys, cooked, braised	1 cup (140 g)	109 mcg (12% DV)	51.7 mcg
Nuts, ginkgo nuts, dried	100 g	55 mcg (6% DV)	15.8 mcg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.