16 Foods Compared by Vitamin A Content
Last updated: Oct 29, 2026
This page compares vitamin A amounts reported in selected USDA FoodData Central food records. Each table identifies the food preparation and the quantity used for the calculation.
The selection is not an exhaustive ranking of all foods. The order reflects the selected records and displayed quantities; a greater amount of one nutrient does not establish that a food is healthier overall.
Values are retinol activity equivalents (RAE), which count both preformed vitamin A from animal foods and the provitamin A carotenoids in plant foods. Liver contains preformed vitamin A; for adults, the US tolerable upper intake level for preformed vitamin A is 3,000 µg per day.
Portion amounts and reference percentages are calculations made by this site from the displayed inputs. They are not USDA dietary recommendations, personal intake targets, supplement-dose advice or medical guidance. See About the data and reference values for limitations.
How do these foods compare to each other?
The amount in 100 g of each food, as a percentage of the US reference intake.
Percentages use US reference intakes for male, ages 19–30. They are general reference values, not individual targets. Data and reference sources.
Selected foods compared by vitamin A content
Nutrient values are rounded to the nearest whole unit. See the linked USDA records for precise values.
16. Mango, raw
| Vitamin A per 100 g | Vitamin A per 1 cup, pieces (165 g) | Vitamin A per 200 kcal |
|---|---|---|
| 54 µg | 89 µg | 180 µg |
15. Red bell pepper, raw
| Vitamin A per 100 g | Vitamin A per 1 cup, chopped (149 g) | Vitamin A per 200 kcal |
|---|---|---|
| 157 µg | 234 µg | 1,208 µg |
14. Cantaloupe, raw
| Vitamin A per 100 g | Vitamin A per 1 cup, cubes (160 g) | Vitamin A per 200 kcal |
|---|---|---|
| 169 µg | 270 µg | 994 µg |
13. Dried apricots
| Vitamin A per 100 g | Vitamin A per 10 halves (35 g) | Vitamin A per 200 kcal |
|---|---|---|
| 180 µg | 63 µg | 149 µg |
12. Kale, raw
| Vitamin A per 100 g | Vitamin A per 1 cup (21 g) | Vitamin A per 200 kcal |
|---|---|---|
| 241 µg | 51 µg | 1,377 µg |
11. Cheddar cheese
| Vitamin A per 100 g | Vitamin A per 1 slice (28 g) | Vitamin A per 200 kcal |
|---|---|---|
| 263 µg | 74 µg | 128 µg |
10. Collard greens, boiled
| Vitamin A per 100 g | Vitamin A per 1 cup, chopped (190 g) | Vitamin A per 200 kcal |
|---|---|---|
| 380 µg | 722 µg | 2,303 µg |
9. Egg yolk, raw
| Vitamin A per 100 g | Vitamin A per 1 large yolk (17 g) | Vitamin A per 200 kcal |
|---|---|---|
| 381 µg | 65 µg | 237 µg |
8. Romaine lettuce, raw
| Vitamin A per 100 g | Vitamin A per 1 cup, shredded (47 g) | Vitamin A per 200 kcal |
|---|---|---|
| 436 µg | 205 µg | 5,129 µg |
7. Spinach, raw
| Vitamin A per 100 g | Vitamin A per 1 cup (30 g) | Vitamin A per 200 kcal |
|---|---|---|
| 469 µg | 141 µg | 4,078 µg |
6. Butternut squash, baked
| Vitamin A per 100 g | Vitamin A per 1 cup, cubes (205 g) | Vitamin A per 200 kcal |
|---|---|---|
| 558 µg | 1,144 µg | 2,790 µg |
5. Butter, unsalted
| Vitamin A per 100 g | Vitamin A per 1 tbsp (14.2 g) | Vitamin A per 200 kcal |
|---|---|---|
| 684 µg | 97 µg | 191 µg |
4. Pumpkin, canned
| Vitamin A per 100 g | Vitamin A per 1 cup (245 g) | Vitamin A per 200 kcal |
|---|---|---|
| 778 µg | 1,906 µg | 4,577 µg |
3. Carrots, raw
| Vitamin A per 100 g | Vitamin A per 1 small carrot (50 g) | Vitamin A per 200 kcal |
|---|---|---|
| 835 µg | 418 µg | 4,073 µg |
2. Sweet potato, baked in skin
| Vitamin A per 100 g | Vitamin A per 1 medium (114 g) | Vitamin A per 200 kcal |
|---|---|---|
| 961 µg | 1,096 µg | 2,136 µg |
1. Beef liver, braised
| Vitamin A per 100 g | Vitamin A per 3 oz (85 g) | Vitamin A per 200 kcal |
|---|---|---|
| 9,442 µg | 8,026 µg | 9,887 µg |
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