Nutrient guide
Foods high in vitamin A
Liver, orange vegetables such as sweet potato, pumpkin and carrots, and dark leafy greens are the richest sources of vitamin A. Here are 15 common foods ranked by vitamin A per serving.
What is vitamin A?
Vitamin A helps the eyes see in low light and is involved in the immune system, cell growth and the normal work of the heart, lungs and other organs.
Food provides it in two forms: preformed vitamin A (retinol) in liver, dairy, eggs and fish, and carotenoids such as beta-carotene in orange and dark green vegetables and fruit, which the body turns into vitamin A. Reference values use retinol activity equivalents (RAE) to count both.
How much vitamin A do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 700 mcg | 900 mcg |
| 31–50 years | 700 mcg | 900 mcg |
| 51 years and older | 700 mcg | 900 mcg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Vitamin A in common foods
| Food | Serving | Per serving (mcg) | Per 100 g (mcg) |
|---|---|---|---|
| Beef liver (braised) | 3 oz (85 g) | 8,026 | 9,442 |
| Baked sweet potato | 1 piece (114 g) | 1,096 | 961 |
| Canned pumpkin | ½ cup (123 g) | 953 | 778 |
| Butternut squash (baked) | ½ cup (103 g) | 572 | 558 |
| Carrot (raw) | 1 piece (61 g) | 509 | 835 |
| Spinach (cooked) | ½ cup (90 g) | 472 | 524 |
| Cantaloupe | 1 cup (160 g) | 270 | 169 |
| Chocolate milk (reduced fat) | 1 cup (250 g) | 160 | 64 |
| Clams (cooked) | 3 oz (85 g) | 145 | 171 |
| Milk (2% fat, vitamin D added) | 1 cup (244 g) | 134 | 55 |
| Part-skim ricotta | ½ cup (124 g) | 133 | 107 |
| Heavy cream | 2 tbsp (30 g) | 123 | 411 |
| Salted butter | 1 tbsp (14 g) | 97 | 684 |
| Cheddar cheese | 1 oz (28 g) | 96 | 337 |
| Mango | 1 cup (165 g) | 89 | 54 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Values are micrograms of retinol activity equivalents (RAE), the unit of the reference values.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 168626, 168483, 168450, 169296, 170393, 168463, 169092, 170880, 171975, 171267, 171248, 170859, 173410, 173414, 169910.
How to see your own vitamin A intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Vitamin A is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much vitamin A do adults need per day?
U.S. reference values for adults are 700 mcg a day for women and 900 mcg for men.
Which foods are highest in vitamin A?
Among the foods in the table, beef liver (8,026 mcg), baked sweet potato (1,096 mcg), and canned pumpkin (953 mcg) have the most per serving. Per 100 g, the most concentrated are beef liver (9,442 mcg), baked sweet potato (961 mcg), and carrot (835 mcg).
How can I track my vitamin A intake?
Log your meals in Track Macro. The free All nutrients view shows vitamin A against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.