Top 10 Foods High in Vitamin A

Written by Daisy Whitbread, MScN

Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health.

A deficiency of 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, winter squashes, dark leafy greens, cantaloupe, tuna, lettuce, bell peppers, broccoli, and grapefruit. The current daily value for Vitamin A is 5000 international units (IU).

Below is a list high vitamin A foods, click here for over 200 foods high in vitamin A, sortable by common serving size, 200 calorie serving size, or 100 gram serving size.


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Foods High In Vitamin A

Sweet Potato1 Sweet Potato
  • 769% DV (38436IU) Vitamin A per cup baked
  • 854% DV (42707IU) Vitamin A per 200 calorie serving
  • 384% DV (19218IU) Vitamin A per 100 grams
A medium-sized baked sweet potato provides 438% DV of vitamin A.

Carrots2 Carrots
  • 531% DV (26571IU) Vitamin A per cup cooked
  • 1947% DV (97332IU) Vitamin A per 200 calorie serving
  • 341% DV (17033IU) Vitamin A per 100 grams
A medium sized carrot provides 157% DV of vitamin A.

Half a Butternut Squash3 Butternut Squash
  • 457% DV (22868IU) Vitamin A per cup cooked
  • 1116% DV (55775IU) Vitamin A per 200 calorie serving
  • 223% DV (11155IU) Vitamin A per 100 grams

Other Squash High in Vitamin A (%DV per cup)

Pumpkin (282% DV), Hubbard Squash (275%), Average Winter Squash (214%), and Acorn Squash (40%).
See the full list of vegetables high in vitamin A.

A Bowl of Spinach4 Spinach
  • 377% DV (18866IU) Vitamin A per cup cooked
  • 1823% DV (91139IU) Vitamin A per 200 calorie serving
  • 210% DV (10481IU) Vitamin A per 100 grams

Other Dark Leafy Greens High in vitamin A (%DV per cup cooked)

Kale (354% DV), Mustard Greens (346%), Turnip Greens (220%), Swiss Chard (214%), Bok Choy (144%), and Turnip Greens (125%).

A cantaloupe with a cantaloupe wedge5 Cantaloupe
  • 120% DV (5986IU) Vitamin A per cup
  • 398% DV (19894IU) Vitamin A per 200 calorie serving
  • 68% DV (3382IU) Vitamin A per 100 grams

Other Fruits High in Vitamin A (%DV per cup)

Passion Fruit (60% DV), Apricots (60%), Mangoes (36%), Papayas (28%), Guavas (21%), and Watermelon (18%).
See the full list of fruits high in vitamin A.

Tuna Fillet6 Tuna
  • 86% DV (4284IU) Vitamin A in a 6oz fillet
  • 55% DV (2739IU) Vitamin A per 200 calorie serving
  • 50% DV (2520IU) Vitamin A per 100 grams

Other Fish and Seafood High in Vitamin A

120%DV in a 5.5 oz fillet of eel
90% DV in 1 tsp of cod liver oil.
22% DV in 20 small clams.
14% DV in 3oz of cooked mackerel.
See the complete list of fish high in vitamin A.

Lettuce7 Lettuce
  • 82% DV (4094IU) Vitamin A per cup
  • 2049% DV (102471IU) Vitamin A per 200 calorie serving
  • 174% DV (8710IU) Vitamin A per 100 grams
Sweet Bell Peppers8 Red Bell Peppers
  • 79% DV (3970IU) Vitamin A per cup cooked
  • 420% DV (21007IU) Vitamin A per 200 calorie serving
  • 59% DV (2941IU) Vitamin A per 100 grams
Cooked Green Bell Peppers provide 13% DV of Vitamin A per cup cooked.

Broccoli Stalk9 Broccoli
  • 48% DV (2415IU) Vitamin A per cup cooked
  • 177% DV (8846IU) Vitamin A per 200 calorie serving
  • 31% DV (1548IU) Vitamin A per 100 grams
Sliced Grapefruit10 Grapefruit
  • 43% DV (2132IU) Vitamin A per cup
  • 116% DV (5794IU) Vitamin A per 200 calorie serving
  • 19% DV (927IU) Vitamin A per 100 grams

See All 200 Foods High in Vitamin A

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Health Benefits of Vitamin A

High Risk Groups for a Vitamin A Deficiency

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office Of Dietary Supplements Fact Sheet: Vitamin A
  3. Semba RD. The role of vitamin A and related retinoids in immune function. Nutr Rev 1998;56:S38-48.
  4. Ross DA. Vitamin A and public health: Challenges for the next decade. Proc Nutr Soc 1998;57:159-65.
  5. Harbige LS. Nutrition and immunity with emphasis on infection and autoimmune disease. Nutr Health 1996;10:285-312.
  6. de Pee S, West CE. Dietary carotenoids and their role in combating vitamin A deficiency: A review of the literature. Eur J Clin Nutr 1996;50 Suppl 3:S38-53.
  7. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy Press, Washington, DC, 2001.
  8. Ross AC. Vitamin A and retinoids. In: Modern Nutrition in Health and Disease. 9th Edition (edited by Shils ME, Olson J, Shike M, Ross AC). Lippincott Williams and Wilkins, New York, 1999, pp. 305-27.
  9. Ross AC, Stephensen CB. Vitamin A and retinoids in antiviral responses. FASEB J 1996;10:979-85.
  10. Fontham ETH. Protective dietary factors and lung cancer. Int J Epidemiol 1990;19:S32-S42.
  11. Albanes D, Heinonen OP, Taylor PR, Virtamo J, Edwards BK, Rautalahti M, Hartman AM, Palmgren J, Freedman LS, Haapakoski J, Barrett MJ, Pietinen P, Malila N, Tala E, Lippo K, Salomaa ER, Tangrea JA, Teppo L, Askin FB, Taskinen E, Erozan Y, Greenwald P, Huttunen JK. Alpha-tocopherol and beta-carotene supplement and lung cancer incidence in the alpha-tocopherol, beta-carotene cancer prevention study: Effects of base-line characteristics and study compliance. J Natl Cancer Inst 1996;88:1560-70.
  12. Redlich CA, Blaner WS, Van Bennekum AM, Chung JS, Clever SL, Holm CT, Cullen MR. Effect of supplementation with beta-carotene and vitamin A on lung nutrient levels. Cancer Epidemiol Biomarkers Prev 1998;7:211-14.
  13. Pryor WA, Stahl W, Rock CL. Beta carotene: from biochemistry to clinical trials. Nutr Rev 2000;58:39-53.