Vitamin A Rich Foods Chart
Vitamin A as retinol activity equivalents (RAE) per 100 g and per 100 kcal, ranked. Fortified cereals, carrots, squash and leafy greens lead; butter and cheese carry preformed retinol. Beta-carotene is already converted to RAE here.
Upper limit for adults: 3,000 mcg/day of preformed vitamin A (retinol, from animal foods and supplements); it does not apply to beta-carotene from plants (National Academies, via NIH ODS).
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Cheerios (plain) | 990.0 mcg | 266.1 mcg | 110% DV |
| Corn flakes | 981.0 mcg | 255.5 mcg | 109% DV |
| Carrot (raw) | 835.0 mcg | 2036.6 mcg | 93% DV |
| Butter | 684.0 mcg | 95.4 mcg | 76% DV |
| Butternut squash (cooked) | 558.0 mcg | 1395.0 mcg | 62% DV |
| Spinach (raw) | 469.0 mcg | 2039.1 mcg | 52% DV |
| Frosted Flakes | 454.0 mcg | 116.7 mcg | 50% DV |
| Romaine lettuce | 436.0 mcg | 2564.7 mcg | 48% DV |
| Protein bar | 391.0 mcg | 94.9 mcg | 43% DV |
| Waffles | 381.0 mcg | 133.7 mcg | 42% DV |
| Collard greens (cooked) | 380.0 mcg | 1151.5 mcg | 42% DV |
| Cheddar cheese | 316.0 mcg | 77.5 mcg | 35% DV |
| Cream cheese | 308.0 mcg | 88.0 mcg | 34% DV |
| Swiss chard (raw) | 306.0 mcg | 1610.5 mcg | 34% DV |
| Swiss cheese | 292.0 mcg | 74.3 mcg | 32% DV |
| Pumpkin (cooked) | 288.0 mcg | 1440.0 mcg | 32% DV |
| Goat cheese (soft) | 288.0 mcg | 109.1 mcg | 32% DV |
| Gruyère | 271.0 mcg | 65.6 mcg | 30% DV |
| Colby | 264.0 mcg | 67.0 mcg | 29% DV |
| Kale (raw) | 241.0 mcg | 688.6 mcg | 27% DV |
| Provolone | 236.0 mcg | 67.2 mcg | 26% DV |
| Cantaloupe | 232.0 mcg | 682.4 mcg | 26% DV |
| Chives (raw) | 218.0 mcg | 726.7 mcg | 24% DV |
| Parmesan (hard) | 207.0 mcg | 52.8 mcg | 23% DV |
| Croissant (butter) | 206.0 mcg | 50.7 mcg | 23% DV |
| Blue cheese | 198.0 mcg | 56.1 mcg | 22% DV |
| Grilled cheese sandwich | 189.0 mcg | 55.1 mcg | 21% DV |
| Brie | 174.0 mcg | 52.1 mcg | 19% DV |
| Kefir (plain, low-fat) | 171.0 mcg | 397.7 mcg | 19% DV |
| Clams (cooked) | 171.0 mcg | 115.5 mcg | 19% DV |
Common questions
How much vitamin A do I need per day?
The FDA daily value is 900 mcg RAE. The adult RDA is 900 mcg RAE for men and 700 mcg RAE for women (770 mcg in pregnancy, 1,300 mcg while breastfeeding, ages 19–50; NIH ODS).
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (900 mcg for this nutrient, 21 CFR 101.9).