NutriBasesNutrition Intelligence

Nutrients

Vitamin A

Important for vision and immunity (as RAE). The Daily Value is 900 mcg.

Richest source in our database: Fish Oil, Cod Liver (30,000 mcg per 100 g).

Daily Value (DV) 900 mcg
Unit mcg per 100 g
Guidance Getting enough of this nutrient is generally important.

Understanding vitamin a

What it does

Vitamin A is essential for normal vision, especially in dim light, and it supports the immune system, cell growth and reproduction. It comes in two dietary forms: preformed vitamin A from animal foods and provitamin A carotenoids, such as beta-carotene, from colorful plants. The body converts carotenoids into active vitamin A as it needs them.

When intake falls short

Vitamin A deficiency is rare in the United States but is a leading cause of preventable childhood blindness in parts of the world. An early sign is difficulty seeing in low light. People with fat-malabsorption conditions are among those at higher risk, since vitamin A needs fat to be absorbed.

Absorption & pairing

As a fat-soluble vitamin, vitamin A and the carotenoids are absorbed much better with some fat, so adding a little oil to carrots or spinach helps. The body tightly controls how much beta-carotene it converts, which makes plant sources very safe.

Food-first strategy

Reach the 900 mcg RAE Daily Value with a mix of orange and dark-green produce, such as sweet potato, carrots, pumpkin, spinach and kale, plus animal sources like eggs, dairy and liver. A single cooked sweet potato or a serving of carrots can exceed a full day's target. A drizzle of oil boosts what you absorb.

Beta-carotene, the plant form of vitamin A, gives carrots and sweet potatoes their orange color. The body converts plant carotenoids into vitamin A only as it needs them. Too much preformed vitamin A from supplements or liver can be harmful, but beta-carotene from food is not.

Foods highest in vitamin a

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Fish Oil, Cod Liver30,000 mcg3333%
  2. Beef, New Zealand28,319 mcg3147%
  3. Veal, Liver21,145 mcg2349%
  4. Beef, New Zealand21,014 mcg2335%
  5. Veal, Liver20,074 mcg2230%
  6. Lamb, New Zealand19,872 mcg2208%
  7. Lamb, New Zealand15,434 mcg1715%
  8. Duck, Domesticated11,984 mcg1332%
  9. Veal, Liver11,707 mcg1301%
  10. Turkey, All Classes10,751 mcg1195%
  11. Beef, Liver9,442 mcg1049%
  12. Goose, Liver9,309 mcg1034%

See also

Foods highest in vitamin a Meat & Poultry Highest in Vitamin A Fish & Seafood Highest in Vitamin A Eggs & Dairy Highest in Vitamin A All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.