Nutrition Guide: Vitamin A
Whole foods with the highest amounts of vitamin A…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Sweet Potato
Amount: 1 cup (200 g)
Vit A: 1922
Carrots
Amount: 1 cup (122 g)
Vit A: 1019
Spinach
Amount: 1 cup (30g)
Vit A: 943
Kale
Amount: 1 cup (130 g)
Vit A: 885
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit A: 865.9
Collard Greens
Amount: 1 cup cooked (190 g)
Vit A: 722
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit A: 549
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit A: 536
Winter Squash
Amount: 1 cup cooked (205 g)
Vit A: 535.4
Romaine Lettuce
Amount: 2 cups (94 g)
Vit A: 409
Bok Choy
Amount: 1 cup cooked (170 g)
Vit A: 361
Cantaloupe
Amount: 1 cup (160 g)
Vit A: 271
Bell Peppers
Amount: 1 cup (92 g)
Vit A: 144
Papaya
Amount: 1 medium (276 g)
Vit A: 131.1
Parsley
Amount: .5 cup (30.4 g)
Vit A: 128
Broccoli
Amount: 1 cup (156 g)
Vit A: 121
Arugula
Amount: .5 cup (10 g)
Vit A: 119
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit A: 102.06
Asparagus
Amount: 1 cup (180g)
Vit A: 91
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit A: 81.1
Tomatoes
Amount: 1 cup (180 g)
Vit A: 74.97
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit A: 74.5
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit A: 67.17
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit A: 63.86
Mangos
Amount: 1 cup (165 g)
Vit A: 63
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit A: 60.5
Grapefruit
Amount: .5 medium (128 g)
Vit A: 59.3
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit A: 57.8
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit A: 56.12
Basil
Amount: .5 cup (21 g)
Vit A: 55.9
Green Peas
Amount: 1 cup (138 g)
Vit A: 55.2
Green Beans
Amount: 1 cup (125 g)
Vit A: 43.8
Watermelon
Amount: 1 cup (152 g)
Vit A: 43.24
Leeks
Amount: 1 cup cooked (104 g)
Vit A: 42.2
Apricots
Amount: 1 whole (35 g)
Vit A: 33.7
Olives, Black
Amount: 1 cup (134 g)
Vit A: 27.1
Cilantro
Amount: .5 cup (8 g)
Vit A: 26.99
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit A: 24.95
Celery
Amount: 1 cup raw (101 g)
Vit A: 22.67
Summer Squash
Amount: 1 cup cooked (180 g)
Vit A: 19.1
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit A: 17.12
Oranges
Amount: 1 medium (131 g)
Vit A: 14.7
Plums & Prunes
Amount: 1 fresh (66 g)
Vit A: 11.4
Avocados
Amount: 1 cup, sliced (146g)
Vit A: 11
Corn, Yellow
Amount: 1 cooked (77 g)
Vit A: 10.1
Tofu
Amount: 4 oz (113 g)
Vit A: 9.4
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit A: 6.8
Fennel
Amount: 1 cup raw (87 g)
Vit A: 5.83
Cucumber
Amount: 1 cup raw (104 g)
Vit A: 5.46
Grapes
Amount: 1 cup (151 g)
Vit A: 4.98
Apple
Amount: 1 Medium (182 g)
Vit A: 4.9
Pineapple
Amount: 1 cup (165 g)
Vit A: 4.8
Blueberries
Amount: 1 cup (148 g)
Vit A: 4
Bananas
Amount: 1 medium (118 g)
Vit A: 3.78
Figs
Amount: 1 medium fresh (50 g)
Vit A: 3.55
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit A: 3.4
Cranberries
Amount: 1 cup fresh (100 g)
Vit A: 3
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit A: 3
Cabbage
Amount: 1 cup (150 g)
Vit A: 2.5
Scallops
Amount: 4 oz (113 g) steamed
Vit A: 2.27
Pears
Amount: 1 medium (178 g)
Vit A: 2.22
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit A: 2.2
Raspberries
Amount: 1 cup fresh (123 g)
Vit A: 2.03
Eggplant
Amount: 1 cup cooked (99 g)
Vit A: 1.8
Sunflower Seeds
Amount: .25 cup (35 g)
Vit A: 0.88
Strawberries
Amount: 1 cup (144 g)
Vit A: 0.86
Potatoes
Amount: 1 cup baked (173 g)
Vit A: 0.86
Soybeans
Amount: 1 cup cooked (172 g)
Vit A: 0.8
Lentils
Amount: 1 cup cooked (198 g)
Vit A: 0.79
Miso
Amount: 1 tbs (17 g)
Vit A: 0.75
Cauliflower
Amount: 1 cup (124 g)
Vit A: 0.74
Split Peas
Amount: 1 cup cooked (196 g)
Vit A: 0.69
Barley
Amount: .33 cup dry (61.3 g)
Vit A: 0.67
Black Beans
Amount: 1 cup cooked
Vit A: 0.52
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit A: 0.31
Walnuts
Amount: .25 cup (30 g)
Vit A: 0.3
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit A: 0.26
Millet
Amount: 1 cup cooked (174 g)
Vit A: 0.26
Onions
Amount: 1 cup cooked (210 g)
Vit A: 0.21
Lemons & Limes
Amount: .25 cup (61 g)
Vit A: 0.18
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit A: 0.16
Almonds
Amount: .25 cup (23 g)
Vit A: 0.01
Beets
Amount: 1 cup (170g)
Vit A: 0
Quinoa
Amount: 1 cup cooked
Vit A: 0
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit A: 0
Cashews
Amount: .25 cup (40 g)
Vit A: 0
Brown Rice
Amount: 1 cup cooked (195 g)
Vit A: 0
Tempeh
Amount: 4 oz (113 g)
Vit A: 0
Edamame
Amount: 1 cup (155 g)
Vit A: 0
Kidney Beans
Amount: 1 cup (177 g)
Vit A: 0
Oats
Amount: .25 cup uncooked (39 g)
Vit A: 0
Pinto Beans
Amount: 1 cup (171 g)
Vit A: 0
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit A: 0
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit A: 0
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit A: 0
Peanuts
Amount: .25 cup (36.5 g)
Vit A: 0
Lima Beans
Amount: 1 cup (188 g) cooked
Vit A: 0
Navy Beans
Amount: 1 cup cooked (182 g)
Vit A: 0
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit A: 0
Buckwheat
Amount: 1 cup cooked (168 g)
Vit A: 0
Chia Seeds
Amount: 2 tbs (28 g)
Vit A: