Foods highest in Vitamin A
Vitamin A supports vision, immune function and skin — as retinol from animal foods and beta-carotene from colourful plants.
Below are the whole foods with the most vitamin a per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What vitamin a does
Vitamin A supports vision, immune function and skin — as retinol from animal foods and beta-carotene from colourful plants.
Shortfalls are more common where fruit and vegetable intake is low.
How much you need
The Daily Value used on food labels is 900 mcg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in vitamin a (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Fish oil, cod liver | 30,000 mcg | 3333% |
| Veal, variety meats and by-products, liver, cooked, braised | 21,145 mcg | 2349% |
| Duck, domesticated, liver, raw | 11,984 mcg | 1332% |
| Turkey, all classes, liver, cooked, simmered | 10,751 mcg | 1195% |
| Beef, variety meats and by-products, liver, cooked, braised | 9,442 mcg | 1049% |
| Goose, liver, raw | 9,309 mcg | 1034% |
| Liver sausage, liverwurst, pork | 8,308 mcg | 923% |
| Lamb, variety meats and by-products, liver, cooked, pan-fried | 7,782 mcg | 865% |
| Pork, fresh, variety meats and by-products, liver, raw | 6,502 mcg | 722% |
| Liver cheese, pork | 5,252 mcg | 584% |
| Oscar Mayer, Braunschweiger Liver Sausage (sliced) | 4,723 mcg | 525% |
| Turkey, whole, giblets, cooked, simmered | 4,619 mcg | 513% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track vitamin a free
Healthy Squirrel is a free food tracker that fills in Vitamin A — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your vitamin a for the day.
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