Foods high in vitamin A

Per 100 g, the foods highest in vitamin A on our list are beef liver (7744 µg), corn flakes (981 µg) and sweet potato (961 µg). Vitamin A supports vision and the immune system. Orange vegetables and leafy greens supply it as beta-carotene.

Vegan only Under 150 kcal per 100 g32 foods

Vitamin A in each food. Select a column heading to sort. Daily value: 900 µg.
Food
Beef liver	7744 µg	6582 µg (3 oz cooked)	4425 µg	85
Corn flakes	981 µg	275 µg (1 cup)	255 µg	70
Sweet potato	961 µg	1096 µg (1 medium, baked)	1068 µg	88
Carrots	835 µg	509 µg (1 medium carrot)	2037 µg	90
Butter	684 µg	97 µg (1 tbsp)	95 µg	4
Butternut squash	532 µg	745 µg (1 cup cubes)	1182 µg	95
Spinach	469 µg	141 µg (1 cup raw)	2039 µg	100
Romaine lettuce	436 µg	205 µg (1 cup shredded)	2565 µg	96
Pumpkin	426 µg	494 µg (1 cup cubes)	1638 µg	95
Parsley	421 µg	34 µg (2 tbsp chopped)	1169 µg	99
Cheddar cheese	337 µg	94 µg (1 slice)	84 µg	15
Cream cheese	308 µg	89 µg (2 tbsp)	88 µg	8
Swiss chard	306 µg	110 µg (1 cup)	1611 µg	100
Collard greens	251 µg	90 µg (1 cup chopped)	784 µg	99
Kale	241 µg	51 µg (1 cup chopped)	689 µg	98
Bok choy	223 µg	156 µg (1 cup shredded)	1715 µg	98
Parmesan cheese	207 µg	21 µg (2 tbsp grated)	53 µg	26
Croissant	206 µg	117 µg (1 medium croissant)	51 µg	12
Mozzarella	179 µg	50 µg (1 oz)	60 µg	16
Kefir	171 µg	416 µg (1 cup)	398 µg	76
Cantaloupe	169 µg	270 µg (1 cup cubes)	497 µg	92
Eggs	160 µg	80 µg (1 large egg)	112 µg	40
Red bell pepper	157 µg	187 µg (1 medium pepper)	604 µg	97
Feta cheese	125 µg	35 µg (1 oz)	47 µg	9
Arugula	119 µg	24 µg (1 cup)	476 µg	97
Vanilla ice cream	118 µg	78 µg (1/2 cup)	57 µg	8
Trout	100 µg	71 µg (1 fillet)	60 µg	59
Apricot	96 µg	67 µg (2 apricots)	200 µg	78
Mussels	91 µg	77 µg (3 oz cooked)	53 µg	64
Persimmon	81 µg	136 µg (1 fruit)	116 µg	62
Skim milk	61 µg	149 µg (1 cup)	179 µg	74
Milk	46 µg	112 µg (1 cup)	75 µg	31

Source: USDA FoodData Central. Last updated October 8, 2026.