Foods high in vitamin A
This list shows the 40 foods with the highest vitamin A content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by vitamin A per 100 g
| # | Food | vitamin A | % NRV | kcal |
|---|---|---|---|---|
| 1 | Carrot | 1,890 µg | 236 % | 40 |
| 2 | Carrot stewed | 1,772 µg | 222 % | 42 |
| 3 | Dandelion raw | 1,317 µg | 165 % | 34 |
| 4 | Sweet potato | 1,061 µg | 133 % | 124 |
| 5 | Eel raw | 980 µg | 123 % | 288 |
| 6 | Curly kale raw | 958 µg | 120 % | 53 |
| 7 | Rendered butter | 884 µg | 111 % | 897 |
| 8 | Parsley leaf raw | 881 µg | 110 % | 33 |
| 9 | Cultured butter | 862 µg | 108 % | 747 |
| 10 | Rose hip raw | 843 µg | 105 % | 111 |
| 11 | Spinach stewed | 804 µg | 100 % | 22 |
| 12 | Spinach deep-frozen | 780 µg | 98 % | 20 |
| 13 | Spinach | 741 µg | 93 % | 18 |
| 14 | New Zealand spinach raw | 741 µg | 93 % | 15 |
| 15 | Mirepoix raw | 715 µg | 89 % | 33 |
| 16 | Chicken egg yolk, raw | 685 µg | 86 % | 345 |
| 17 | Witloof chicory raw | 627 µg | 78 % | 20 |
| 18 | Witloof chicory stewed | 600 µg | 75 % | 21 |
| 19 | Duck egg raw | 544 µg | 68 % | 182 |
| 20 | Corn salad (lamb's lettuce) | 534 µg | 67 % | 18 |
| 21 | Duck egg boiled | 533 µg | 67 % | 182 |
| 22 | Basil raw | 531 µg | 66 % | 23 |
| 23 | Stalk celery boiled | 505 µg | 63 % | 17 |
| 24 | Stalk celery raw | 483 µg | 60 % | 17 |
| 25 | Chard/leaf beet, raw | 483 µg | 60 % | 17 |
| 26 | Chard/leaf beet, boiled | 483 µg | 60 % | 16 |
| 27 | Sweet pepper red, boiled | 471 µg | 59 % | 24 |
| 28 | Bell pepper | 466 µg | 58 % | 36 |
| 29 | Turnip tops/greens, raw | 464 µg | 58 % | 18 |
| 30 | Rocket (arugula) | 464 µg | 58 % | 21 |
| 31 | Chard/leaf beet, stewed | 463 µg | 58 % | 18 |
| 32 | Sugar loaf chicory raw | 458 µg | 57 % | 13 |
| 33 | Endive/escarole, raw | 458 µg | 57 % | 13 |
| 34 | Garden cress raw | 453 µg | 57 % | 31 |
| 35 | Sweet pepper red, grilled | 451 µg | 56 % | 39 |
| 36 | Mascarpone min. 80 % fat in dry matter | 415 µg | 52 % | 395 |
| 37 | Stalk celery stewed | 392 µg | 49 % | 16 |
| 38 | Butterhead lettuce raw | 365 µg | 46 % | 18 |
| 39 | Butter half fat | 361 µg | 45 % | 377 |
| 40 | Tilsit cheese | 360 µg | 45 % | 359 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most vitamin A?
According to the BLS 4.0, Carrot leads with 1,890 µg per 100 grams, followed by Carrot stewed (1,772 µg) and Dandelion raw (1,317 µg).
How much vitamin A per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 800 µg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in protein
- Foods high in fiber
- Foods high in vitamin D
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin E
- Foods high in vitamin K
- Foods high in folate
- Foods high in calcium
- Foods high in iron
- Foods high in magnesium
- Foods high in potassium
- Foods high in zinc
- Foods high in iodine
- Healthy foods
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