Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount; also calories in the standard amount. (All are >- 20% of RDA for adult men, which is 900 mg/day RAE.)
| Food, Standard Amount | Vitamin A (μg RAE) |
Calories |
| Organ meats (liver, giblets), various, cooked, 3 oza |
1490-9126 |
134-235 |
| Carrot juice, ¾ cup |
1692 |
71 |
| Sweetpotato with peel, baked, 1 medium |
1096 |
103 |
| Pumpkin, canned, ½ cup |
953 |
42 |
| Carrots, cooked from fresh, ½ cup |
671 |
27 |
| Spinach, cooked from frozen, ½ cup |
573 |
30 |
| Collards, cooked from frozen, ½ cup |
489 |
31 |
| Kale, cooked from frozen, ½ cup |
478 |
20 |
| Mixed vegetables, canned, ½ cup |
474 |
40 |
| Turnip greens, cooked from frozen, ½ cup |
441 |
24 |
| Instant cooked cereals, fortified, prepared, 1 packet |
285-376 |
75-97 |
| Various ready-to-eat cereals, with added vit. A, ~1 oz |
180-376 |
100-117 |
| Carrot, raw, 1 small |
301 |
20 |
| Beet greens, cooked, ½ cup |
276 |
19 |
| Winter squash, cooked, ½ cup |
268 |
38 |
| Dandelion greens, cooked, ½ cup |
260 |
18 |
| Cantaloupe, raw, ¼ medium melon |
233 |
46 |
| Mustard greens, cooked, ½ cup |
221 |
11 |
| Pickled herring, 3 oz |
219 |
222 |
| Red sweet pepper, cooked, ½ cup |
186 |
19 |
| Chinese cabbage, cooked, ½ cup |
180 |
10 |