Foods highest in Vitamin A
Vitamin A supports vision, immune function and skin, as retinol from animal foods and beta-carotene from colorful plants.
Below are the whole foods with the most vitamin a in a typical serving, 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 colorful 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
| Food | Serving | Amount | % Daily Value |
|---|---|---|---|
| Veal, variety meats and by-products, liver, cooked, braised | 3 oz (85 g) | 17,973 mcg | 1997% |
| Duck, domesticated, liver, raw | 4 oz raw (113 g) | 13,542 mcg | 1505% |
| Goose, liver, raw | 4 oz raw (113 g) | 10,519 mcg | 1169% |
| Turkey, all classes, liver, cooked, simmered | 3 oz (85 g) | 9,138 mcg | 1015% |
| Lamb, variety meats and by-products, liver, raw | 4 oz raw (113 g) | 8,352 mcg | 928% |
| Beef, variety meats and by-products, liver, cooked, braised | 3 oz (85 g) | 8,026 mcg | 892% |
| Pork, fresh, variety meats and by-products, liver, raw | 4 oz raw (113 g) | 7,347 mcg | 816% |
| Liver sausage, liverwurst, pork | 3 oz (85 g) | 7,062 mcg | 785% |
| Chicken, capons, giblets, raw | 4 oz raw (113 g) | 4,943 mcg | 549% |
| Liver cheese, pork | 3 oz (85 g) | 4,464 mcg | 496% |
| Turkey, whole, giblets, raw | 4 oz raw (113 g) | 4,451 mcg | 495% |
| Fish oil, cod liver | 1 tbsp (14 g) | 4,200 mcg | 467% |
Per typical serving, using the reference amounts food labels are built on (3 oz of meat or fish, 1 tbsp of oil, 1 oz of nuts or cheese, 1 cup of milk), or the everyday size for whole fruit and vegetables. Whole foods from USDA FoodData Central, highest first. In the app, every amount scales to the serving you actually log.
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Open Healthy Squirrel and log a food to see your vitamin a for the day.
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