25 High Vitamin A Foods (Non-Vegetarian, Vegetarian And Vegan)

High Vitamin A Foods

Vitamin A or ‘Retinol’ is an extremely crucial micronutrient for various physiological processes in the body and to live a healthy life. A regular intake of 700-900 mcg vitamin A is advised for regular consumption to adults. Here are the “25 HIGH VITAMIN A FOODS” which will help you to complete your daily vitamin A adequacy. Top 26 High Vitamin C Foods

To know in detail about vitamin A and its toxicity, deficiency and much more, refer:- 7 Health Benefits of Vitamin A (Evidence-Based).

25 High Vitamin A Foods

Vitamin A foods

A) High Vitamin A Foods for Non-Vegetarian

1. Cod Liver Oil

Cod liver oil is derived from cod fish and it is enormously rich in vitamin A. It also has immense amounts of vitamin D and omega-3 fatty acid. It helps to strengthen the bones and promotes eye health.

1 tbsp of cod liver oil contains 13,600 IU (4,080 mcg) vitamin A and 1 tsp of cod liver oil contains 4,500 IU (1,350 mcg) vitamin A.

2. Beef Liver

Animal liver are also found to have high levels of vitamin A in it and beef liver provides extreme amounts of retinol.

100 gm of beef liver has 17,997 IU (5,400 mcg) vitamin A.

3. Bluefin Tuna

Fishes provide pretty decent amounts of vitamin A and Tuna fish is one of them. Though tuna (100 gm) has 60-65 IU (18-20 mcg) vitamin A in it, but the bluefin tuna provides much higher.

100 gm of bluefin tuna contains approximately 2,523 IU (757 mcg) vitamin A.

4. King Mackerel

Mackerel is filled with 157 IU (47 mcg) retinol but the king mackerel provides a significantly higher amount of it.

727 IU (218 mcg) vitamin A is present in 100 gm of king mackerel.

5. Salmon

Salmon not only provides high amounts of vitamin A but also it is a great source of lean protein, calcium, magnesium and other micronutrients.

100 gm of salmon has 50-200 IU (15-60 mcg) vitamin A in it depending upon its variety. 

6. Eggs and Egg Yolk

High protein foods

Eggs are not only a great source of vitamin A but also protein and various other vitamins like vitamin D, vitamin B1, vitamin B6, vitamin B9, vitamin B12, etc.

1 large egg (50 gm) contains 260 IU (78 mcg) vitamin A and 1 large egg yolk (17 gm) has 245 IU (74 mcg) retinol in it.

7. Milk and Dairy Products

Milk and its dairy products can be consumed by both, non-vegetarians and vegetarians. They provide ample vitamin A and also helps to strengthen the bones due to its high amounts of calcium. Here are some examples of dairy products which provide retinol:

(i) Whole Milk (250 ml) provides 80 IU (24 mcg) retinol. 

(ii) Goat Cheese (100 gm) has 1,464 IU (440 mcg) vitamin A in it.

(iii) 100 gm of butter is filled with 2,499 IU (750 mcg) vitamin A. 

B) High Vitamin A Foods for Vegetarian and Vegan

(i) High Vitamin A Vegetables

8. Carrot

Carrots help to promote eye health and reduce cholesterol levels. It is loaded with vitamin A, fiber, biotin,etc.

100 gm of carrot contains 16,706 IU (5,012 mcg) vitamin A.

9. Sweet Potato

Sweet potato has a low glycemic index and helps to regulate the blood sugar levels. It is immensely rich in vitamin A, vitamin B5, vitamin B6 and various other micronutrients.

Sweet potato (100 gm) has 14,187 IU (4,526 mcg) vitamin A.

10. Butternut Squash

Butternut Squash aids weight loss and mental decline. Besides retinol, it is loaded with vitamin C, folate, magnesium, manganese, etc.

100 gm of butternut squash contains 10,630 IU (3,189 mcg) vitamin A. 

11. Green Leafy Vegetables

Green leafy vegetables are massively rich in antioxidants, anti-inflammatory properties and fiber. Here are some of the examples of green leafy vegetables with their retinol value:

(i) Spinach (100 gm) has 9,377 IU (2,813 mcg) vitamin A. 

(ii) 100 gm of Kale has 513 IU (154 mcg) retinol. 

12. Peas

Peas are not only an excellent source of retinol but also vitamin C, fiber, protein, vitamin K, etc. 

Peas (100 gm) contains 765 IU (230 mcg) vitamin A.

13. Brussels Sprout

Brussels sprout helps to maintain healthy sugar levels and it is rich in vitamin A, vitamin k, fiber, etc.

754 IU (226 mcg) vitamin A is present in 100 gm brussels sprouts. 

14. Bell Pepper

Bell pepper, also known as ‘Capsicum’ is highly rich in vitamin A, vitamin C, folate, magnesium, etc.

(i) Green Bell Pepper has 270-460 IU (81-138 mcg) vitamin A in it.

(ii) Red Bell Pepper contains 2,760-3,131 IU (828-940 mcg) vitamin A.

(iii) Yellow Bell Pepper is filled with 200 IU (60 mcg) retinol.

15. Broccoli

Broccoli helps to improve lipid profile and eye health. It is extremely rich in vitamin A and other micronutrients as well like folate, potassium, manganese, etc.

Broccoli (100 gm) has 623 IU (187 mcg) vitamin A.

16. Tomato

Tomato has massive amounts of vitamin A, water, vitamin C and other vitamins and minerals present in it.

100 gm of tomatoes have 480 IU (144 mcg) vitamin A in it.

(ii) High Vitamin A Fruits

17. Pumpkin

Pumpkin provides high amounts of copper, potassium, iron and vitamin C with vitamin A as well.

Pumpkin (100 gm) provides 8,513 IU (2,554 mcg) vitamin A. 8 Evidence-Based Benefits of Pumpkin Seeds

18. Papaya

Papaya helps to strengthen the digestive system and it possesses antioxidants and anti-inflammatory properties. Besides vitamin A, folate, potassium and other minerals and vitamins are also present in it. 

An estimated level of 500-660 IU (150-200 mcg) vitamin A is found in 100 gm papaya. 

19. Muskmelon

Cantaloupe/Muskmelon is packed not only with high amounts of retinol but also water, calcium, magnesium, folic acid, niacin, etc.

100 gm of muskmelon has 3,382 IU (1,015 mcg) vitamin A.

20. Apricot

Apricot boosts skin health, eye health and gut health. Besides retinol, it also provides a decent amount of potassium, vitamin E, fiber, etc.

Apricot (100 gm) has 1,926 IU (578 mcg) vitamin A in it.

21. Grapefruit

Grapefruit strengthens the gut and heart. Moreover, it reduces the chances of kidney stones.

Grapefruit is filled with 1,150 IU (345 mcg) vitamin A.

22. Mango

Mango is one of the healthiest and delicious ways to complete your daily retinol requirement. It promotes digestive health, eye health and heart health. It is filled with other micronutrients as well like riboflavin, vitamin B6, thiamine, etc.

Mango (100 gm) contains 1,082 IU (325 mcg) vitamin A.

23. Tangerine

Benefits of vitamin C

Tangerine has not only high amounts of vitamin A but also vitamin C because of which it helps to boost immunity and skin health. 

100 gm of tangerine provides 681 IU (204 mcg) vitamin A.

24. Guava

Guava is packed with massive amounts of manganese, magnesium and other vitamins and minerals. It helps to keep your eye and heart healthy and work as a strong anti-stress agent as well.

Guava (100 gm) has 624 IU (187 mcg) vitamin A in it.

25. Watermelon

Watermelon is made up of 92% water which hydrates the body massively. It is filled with various vitamins and minerals like phosphorus, potassium, etc. It helps to relieve muscle soreness and reduces the risk of heart diseases.

Watermelon (100 gm) has 570 IU (171 mcg) retinol in it.


Incorporating these “25 HIGH VITAMIN A FOODS” will easily help you to meet your daily adequate vitamin A intake. But do ensure their limit while consumption because excessive vitamin A intake can cause ‘Vitamin A toxicity/Hypervitaminosis A’. To know about vitamin A benefits, deficiency, consumption limit and much more, visit 36 High Vitamin E Foods: Vitamin E Rich Fruits, Nuts, Oil And More

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