For a comprehensive guide about Vitamin A please read our article Vitamin A Guide: Benefits, Deficiency Symptoms, Overdose & more.
| Animal Foods | |
|---|---|
| cod liver oil | 100000 |
| turkey liver simmered | 75333 |
| duck liver | 39907 |
| veal liver braised | 39056 |
| beef liver braised | 31714 |
| beef liver fried | 26088 |
| lamb liver braised | 24945 |
| pork liver raw | 21650 |
| pork liver braised | 17997 |
| chicken liver cooked | 13328 |
| chicken giblets simmered | 5869 |
| tuna cooked in dry heat | 2520 |
| egg yolk raw | 1442 |
| caviar | 905 |
| sturgeon cooked in dry heat | 875 |
| parmesan | 865 |
| cheese edam | 825 |
| oysters | 570 |
| clams | 570 |
| mussels | 570 |
| eggs raw | 540 |
| eggs hard-boiled | 520 |
| shrimps boiled | 301 |
| mackerel cooked in dry heat | 180 |
| milk whole 3.25% | 162 |
| swordfish cooked in dry heat | 129 |
| herring cooked in dry heat | 120 |
| trout cooked in dry heat | 115 |
| sardines in oil | 108 |
| milk reduced fat 2% | 100 |
| yogurt plain whole milk | 99 |
| salmon smoked | 87 |
| tuna canned in oil | 77 |
| chicken meat stewed | 50 |
| anchovies | 50 |
| cod cooked in dry heat | 47 |
| salmon cooked in dry heat | 44 |
| fish fingers breaded | 38 |
| bacon pan-fried | 37 |
| squid fried | 35 |
| calamari | 35 |
| whey dried | 30 |
| crab cooked in moist heat | 29 |
| bacon raw | 27 |
| milk nonfat | 15 |
| pork shoulder lean and fat roasted | 8 |
| salami turkey | 8 |
| pork shoulder lean roasted | 7 |
| pork tenderloin lean broiled | 7 |
| pork chops lean braised | 6 |
| lobster cooked in moist heat | 4 |
| beef meat lean roasted | 0 |
| beef shoulder grilled | 0 |
| veal meat lean cooked | 0 |
| beef meat lean broiled | 0 |
| turkey breast roasted | 0 |
| chicken breast baked | 0 |
| turkey roasted | 0 |
| pork chops lean broiled | 0 |
| veal meat cooked | 0 |
| Plant Foods | |
|---|---|
| chives freeze dried | 68300 |
| carrot boiled | 17033 |
| carrot raw | 16706 |
| kale raw | 15376 |
| kale boiled | 13621 |
| butternut squash baked | 11155 |
| butternut squash raw | 10630 |
| spinach boiled | 10481 |
| dandelion greens raw | 10161 |
| spinach raw | 9377 |
| parsley raw | 8424 |
| dill weed fresh | 7718 |
| lettuce raw | 7405 |
| cress raw | 6917 |
| dandelion greens boiled | 6837 |
| savory | 5130 |
| thyme raw | 4751 |
| cress boiled | 4649 |
| cabbage chinese raw | 4468 |
| chives raw | 4353 |
| cabbage chinese boiled | 4249 |
| peppermint raw | 4248 |
| apricots dried | 3604 |
| peppers sweet red | 3131 |
| rosemary fresh | 2924 |
| peaches dried | 2163 |
| apricots raw | 1926 |
| broccoli cooked | 1548 |
| grapefruit red | 1150 |
| zucchini boiled | 1117 |
| cabbage red raw | 1116 |
| asparagus cooked | 1006 |
| onion spring | 997 |
| papaya | 950 |
| tomatoes sun-dried | 874 |
| tomatoes raw | 833 |
| peas boiled | 801 |
| plums dried | 781 |
| brussels sprouts boiled | 775 |
| acerola | 767 |
| peas raw | 765 |
| asparagus raw | 756 |
| brussels sprouts raw | 754 |
| beans snap green boiled | 700 |
| beans snap green raw | 690 |
| guava | 624 |
| broccoli row | 623 |
| spirulina dried | 570 |
| watermelon red | 569 |
| tomatoes cooked | 489 |
| peppers sweet green boiled | 468 |
| pistachio nuts raw | 415 |
| olives pickled | 403 |
| peppers sweet green raw | 370 |
| plums | 345 |
| nectarines | 332 |
| peaches | 326 |
| pistachio nuts roasted salt added | 259 |
| black currant | 230 |
| oranges | 228 |
| blackberries | 214 |
| zucchini raw | 200 |
| peppers sweet yellow | 200 |
| orange juice raw | 200 |
| chocolate milk | 195 |
| cucumber pickles | 191 |
| peas sprouted | 166 |
| avocado | 146 |
| figs raw | 142 |
If dietary sources are insufficient then we recommend this Vitamin A Supplement from Amazon.
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