Vitamin A is a fat-soluble nutrient essential for vision, immune function, and skin health. It exists in two forms in food: preformed retinol from animal sources and provitamin A carotenoids (like beta-carotene) from plant sources, which the body converts into active vitamin A.
This list ranks common whole foods by their vitamin A content per 100 grams of edible portion, expressed in micrograms of retinol activity equivalents (RAE), drawn from the USDA FoodData Central database. Organ meats dominate the top of the list - a single serving of beef liver provides enough vitamin A for the better part of a week. The strongest plant sources, led by sweet potato and carrots, supply provitamin A carotenoids rather than preformed retinol.
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Vitamin A (mcg RAE/100g)
Vitamin A (mcg RAE/100g)
Beef Liver (cooked, braised)
9442 mcg RAE
Lamb Liver (cooked, pan-fried)
7782 mcg RAE
Pork Liver (cooked, braised)
5405 mcg RAE
Chicken Liver (cooked, pan-fried)
4296 mcg RAE
Sweet Potato (baked in skin)
961 mcg RAE
Carrots (cooked, boiled)
852 mcg RAE
Pumpkin (canned)
778 mcg RAE
Dandelion Greens (cooked, boiled)
727 mcg RAE
Collard Greens (frozen, cooked, boiled)
575 mcg RAE
Butternut Squash (cooked, baked)
558 mcg RAE
The ranking
1
Beef Liver (cooked, braised)
Beef liver is the most concentrated common source of vitamin A, delivering about 9,442 mcg RAE per 100 g - roughly 10 times the daily value in a single 3-ounce serving. It also contains abundant iron, copper, and B vitamins. Because the liver stores vitamin A, a modest serving covers several days' worth of requirement.
type: Organ meatsource_form: Preformed retinolserving_equivalence: ~85 g serving (3 oz) = ~8,026 mcg RAE (892% DV)common_use: Braised, pan-fried, in pates and stews
2
Lamb Liver (cooked, pan-fried)
Lamb liver is nearly as rich as beef liver, with about 7,782 mcg RAE per 100 g. Its milder flavor makes it a common choice in Mediterranean and Middle Eastern cooking, often quickly pan-fried with onions. Like all liver, it also supplies high levels of iron, zinc, and B12.
type: Organ meatsource_form: Preformed retinolserving_equivalence: ~85 g serving (3 oz) = ~6,615 mcg RAE (735% DV)common_use: Pan-fried, grilled, in kebabs and stews
3
Pork Liver (cooked, braised)
Pork liver provides about 5,405 mcg RAE per 100 g, placing it third among common organ meats. It is widely used in German, Eastern European, and Southeast Asian cooking. Pork liver is also an outstanding source of iron, copper, and vitamin B12.
type: Organ meatsource_form: Preformed retinolserving_equivalence: ~85 g serving (3 oz) = ~4,594 mcg RAE (510% DV)common_use: Braised, sauteed, in liver dumplings and stews
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4
Chicken Liver (cooked, pan-fried)
Chicken liver contains about 4,296 mcg RAE per 100 g - less than beef or lamb liver but still more than 10 times the concentration of carrots. Its creamy texture and mild taste make it a popular introduction to organ meats, and it is a staple in dishes like chicken liver pate and pan-fried livers with onions.
type: Organ meatsource_form: Preformed retinolserving_equivalence: ~85 g serving (3 oz) = ~3,652 mcg RAE (406% DV)common_use: Pan-fried, in pate, sauteed with onions
5
Sweet Potato (baked in skin)
Sweet potato is the standout plant source of vitamin A, with about 961 mcg RAE per 100 g baked with the skin on. Its orange flesh is rich in beta-carotene, a provitamin A carotenoid the body converts to retinol as needed. Baked sweet potato is also high in fiber, potassium, and vitamin C.
type: Root vegetablesource_form: Provitamin A (beta-carotene)serving_equivalence: 1 medium baked sweet potato (~114 g) = ~1,096 mcg RAE (122% DV)common_use: Baked, roasted, mashed, in soups
6
Carrots (cooked, boiled)
Cooked carrots provide about 852 mcg RAE per 100 g. Boiling softens the plant cell walls, which can make the beta-carotene slightly more absorbable than from raw carrots. Carrots are among the most widely eaten vegetables in the world, and their vitamin A content is the reason they are classically associated with eye health.
type: Root vegetablesource_form: Provitamin A (beta-carotene)serving_equivalence: 1 cup sliced cooked carrots (~156 g) = ~1,329 mcg RAE (148% DV)common_use: Boiled, roasted, steamed, in soups and stews
7
Pumpkin (canned)
Canned pumpkin (unsweetened puree) contains about 778 mcg RAE per 100 g, making it one of the richest squash-family sources. Because it is already cooked and pureed, its beta-carotene is readily absorbable. Canned pumpkin is a convenient pantry staple for soups, curries, and baking.
type: Squashsource_form: Provitamin A (beta-carotene)serving_equivalence: 1/2 cup canned pumpkin (~123 g) = ~957 mcg RAE (106% DV)common_use: Soups, curries, pies, baked goods
8
Dandelion Greens (cooked, boiled)
Cooked dandelion greens deliver about 727 mcg RAE per 100 g, more than most cultivated greens. The culinary leaves of the dandelion plant are a traditional spring green in Europe and parts of the US. They are also rich in vitamin K, iron, and calcium, though their bitter flavor is an acquired taste.
type: Leafy greensource_form: Provitamin A (beta-carotene)serving_equivalence: 1 cup cooked dandelion greens (~105 g) = ~763 mcg RAE (85% DV)common_use: Boiled or sauteed, in salads and soups
9
Collard Greens (frozen, cooked, boiled)
Cooked collard greens provide about 575 mcg RAE per 100 g, placing this Southern US staple among the top leafy greens for vitamin A. Collards also supply vitamin K, folate, and glucosinolates. Slow-cooked collards are a classic side dish, often paired with smoked meat for flavor.
type: Leafy greensource_form: Provitamin A (beta-carotene)serving_equivalence: 1 cup chopped cooked collards (~170 g) = ~978 mcg RAE (109% DV)common_use: Boiled or braised, in soups and sauteed sides
10
Butternut Squash (cooked, baked)
Baked butternut squash contains about 558 mcg RAE per 100 g, with its deep orange flesh signaling its beta-carotene richness. It rounds out the top 10 as the second squash-family entry. Butternut squash is also a good source of fiber, potassium, and vitamin C, and its naturally sweet, nutty flavor works in both savory and sweet dishes.
type: Squashsource_form: Provitamin A (beta-carotene)serving_equivalence: 1 cup cubed baked butternut squash (~205 g) = ~1,144 mcg RAE (127% DV)common_use: Roasted, mashed, in soups and curries
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Full comparison
#
Name
type
source_form
serving_equivalence
common_use
1
Beef Liver (cooked, braised)
Organ meat
Preformed retinol
~85 g serving (3 oz) = ~8,026 mcg RAE (892% DV)
Braised, pan-fried, in pates and stews
2
Lamb Liver (cooked, pan-fried)
Organ meat
Preformed retinol
~85 g serving (3 oz) = ~6,615 mcg RAE (735% DV)
Pan-fried, grilled, in kebabs and stews
3
Pork Liver (cooked, braised)
Organ meat
Preformed retinol
~85 g serving (3 oz) = ~4,594 mcg RAE (510% DV)
Braised, sauteed, in liver dumplings and stews
4
Chicken Liver (cooked, pan-fried)
Organ meat
Preformed retinol
~85 g serving (3 oz) = ~3,652 mcg RAE (406% DV)
Pan-fried, in pate, sauteed with onions
5
Sweet Potato (baked in skin)
Root vegetable
Provitamin A (beta-carotene)
1 medium baked sweet potato (~114 g) = ~1,096 mcg RAE (122% DV)
Baked, roasted, mashed, in soups
6
Carrots (cooked, boiled)
Root vegetable
Provitamin A (beta-carotene)
1 cup sliced cooked carrots (~156 g) = ~1,329 mcg RAE (148% DV)
Boiled, roasted, steamed, in soups and stews
7
Pumpkin (canned)
Squash
Provitamin A (beta-carotene)
1/2 cup canned pumpkin (~123 g) = ~957 mcg RAE (106% DV)
Soups, curries, pies, baked goods
8
Dandelion Greens (cooked, boiled)
Leafy green
Provitamin A (beta-carotene)
1 cup cooked dandelion greens (~105 g) = ~763 mcg RAE (85% DV)
Boiled or sauteed, in salads and soups
9
Collard Greens (frozen, cooked, boiled)
Leafy green
Provitamin A (beta-carotene)
1 cup chopped cooked collards (~170 g) = ~978 mcg RAE (109% DV)
Boiled or braised, in soups and sauteed sides
10
Butternut Squash (cooked, baked)
Squash
Provitamin A (beta-carotene)
1 cup cubed baked butternut squash (~205 g) = ~1,144 mcg RAE (127% DV)
Roasted, mashed, in soups and curries
How we ranked this
Foods are ranked by vitamin A content in micrograms of retinol activity equivalents (RAE) per 100 grams of edible portion, in descending order (rank 1 = highest concentration). Values are drawn from the USDA FoodData Central database, which aggregates analytical data from the food industry, academic research, and government laboratories. Only common whole foods are included - concentrated oils used as supplements (e.g., cod liver oil), fortified products, dried or dehydrated foods, and processed organ-meat products (liver sausage, pate) are excluded. Food preparation follows how each item is typically consumed (e.g., liver braised or pan-fried, sweet potato baked, carrots boiled). Because vitamin A content varies by animal diet, plant variety, growing conditions, and cooking method, the USDA figures represent standardized composite averages; retinol from animal foods is absorbed more efficiently than provitamin A carotenoids from plants.
FAQ
What food has the most vitamin A per 100 g?
Among common whole foods, beef liver (cooked, braised) has the highest concentration at roughly 9,442 mcg RAE per 100 g, followed by lamb liver (7,782 mcg) and pork liver (5,405 mcg). Concentrated cod liver oil is higher still, but it is used as a supplement rather than a food and is excluded from this ranking.
What is the difference between retinol and beta-carotene?
Vitamin A in animal foods (liver, eggs, dairy) is preformed retinol, which the body can use directly. Plant foods contain provitamin A carotenoids such as beta-carotene, which the body must convert into retinol. The RAE (retinol activity equivalent) unit accounts for this difference: 1 mcg of retinol equals the activity of 12 mcg of dietary beta-carotene.
How much vitamin A should I consume per day?
The recommended dietary allowance (RDA) is 900 mcg RAE per day for adult men and 700 mcg RAE for adult women. The daily value used on US nutrition labels is 900 mcg RAE. Because the body stores vitamin A in the liver, occasional high intakes from food are generally well tolerated, but consistently consuming very large amounts of preformed vitamin A (mainly from supplements) can cause toxicity.
Is it true that carrots help you see in the dark?
Partly. Vitamin A is a component of rhodopsin, the light-detecting pigment in the retina, and severe deficiency causes night blindness. Carrots are rich in beta-carotene, so they contribute to maintaining normal vision, but eating extra carrots does not improve night vision beyond what adequate vitamin A status provides.