Foods highest in vitamin A
Vitamin A is involved in vision, especially in low light, and in keeping skin and mucous membranes healthy. In plants it comes as beta-carotene, the orange pigment of carrots and sweet potatoes.
The food highest in vitamin A on Micela is Carrot: 835 µg per 100 g.
FDA Daily Value: 900 µg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in vitamin A per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🥕 Carrot | 835 µg | 93 % | 1,069 µg (1 cup, chopped) |
| 2 | 🍠 Sweet potato | 709 µg | 79 % | 922 µg (1 sweet potato (5 in)) |
| 3 | 🧈 Butter | 684 µg | 76 % | 97.1 µg (1 tbsp) |
| 4 | 🥬 Lettuce | 436 µg | 48 % | 205 µg (1 cup, shredded) |
| 5 | 🎃 Squash | 426 µg | 47 % | 494 µg (1 cup, cubes) |
| 6 | 🥧 Pumpkin pie | 426 µg | 47 % | 660 µg (1 slice (1/8 pie)) |
| 7 | 🍠 Candied sweet potatoes | 349 µg | 39 % | 366 µg (1 piece) |
| 8 | 🌿 Basil | 264 µg | 29 % | 6.6 µg (5 leaves) |
| 9 | 🥗 Salad | 241 µg | 27 % | 543 µg (1 plate) |
| 10 | 🎃 Candied pumpkin | 226 µg | 25 % | 432 µg (1 serving) |
| 11 | 🧀 Cheese | 224 µg | 25 % | 273 µg (1 cup, crumbled) |
| 12 | 🍳 Fried egg | 219 µg | 24 % | 101 µg (1 large egg) |
| 13 | 🐟 Ceviche | 217 µg | 24 % | 541 µg (1 plate) |
| 14 | 🥐 Croissant | 206 µg | 23 % | 86.5 µg (1 small croissant) |
| 15 | 🫔 Enchiladas | 205 µg | 23 % | 527 µg (2 enchiladas) |
| 16 | 🍈 Melon | 169 µg | 19 % | 270 µg (1 cup, cubes) |
| 17 | 🍳 Scrambled eggs | 161 µg | 18 % | 196 µg (2 eggs) |
| 18 | 🥚 Egg | 160 µg | 18 % | 80 µg (1 large egg) |
| 19 | 🧀 Quesadilla | 155 µg | 17 % | 301 µg (1 large quesadilla) |
| 20 | 🫕 Fondue | 138 µg | 15 % | 280 µg (1 serving with bread) |
Per serving: the 10 that give the most vitamin A in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🥕 Carrot | 1 cup, chopped (128 g) | 1,069 µg |
| 2 | 🍠 Sweet potato | 1 sweet potato (5 in) (130 g) | 922 µg |
| 3 | 🥧 Pumpkin pie | 1 slice (1/8 pie) (155 g) | 660 µg |
| 4 | 🥗 Salad | 1 plate (225 g) | 543 µg |
| 5 | 🐟 Ceviche | 1 plate (249 g) | 541 µg |
| 6 | 🫔 Enchiladas | 2 enchiladas (257 g) | 527 µg |
| 7 | 🎃 Squash | 1 cup, cubes (116 g) | 494 µg |
| 8 | 🎃 Candied pumpkin | 1 serving (191 g) | 432 µg |
| 9 | 🍠 Candied sweet potatoes | 1 piece (105 g) | 366 µg |
| 10 | 🧀 Quesadilla | 1 large quesadilla (194 g) | 301 µg |
Highest in vitamin A in each family
- 🍎 Fruits: Melon, 169 µg per 100 g
- 🥦 Vegetables: Carrot, 835 µg per 100 g
- 🌾 Grains, breads & pasta: Croissant, 206 µg per 100 g
- 🫘 Legumes: Pea, 38 µg per 100 g
- 🥩 Meat & eggs: Egg, 160 µg per 100 g
- 🐟 Fish & seafood: Octopus, 90 µg per 100 g
- 🧀 Dairy: Butter, 684 µg per 100 g
- 🥜 Nuts, seeds & oils: Olive, 20 µg per 100 g
- 🌶️ Spices & herbs: Basil, 264 µg per 100 g
- ☕ Drinks: Juice, 10 µg per 100 g
- 🍰 Sweets & desserts: Ice cream, 118 µg per 100 g
- 🍽️ World dishes: Pumpkin pie, 426 µg per 100 g
Ranking among the 174 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most vitamin A?
Among 174 common foods, carrot: 835 µg per 100 g, followed by sweet potato (709 µg) and butter (684 µg).
Which food gives the most vitamin A per serving?
Carrot: 1,069 µg in 1 cup, chopped (128 g).
How much vitamin A do you need per day?
The FDA Daily Value is 900 µg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)