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200 Foods Highest in Vitamin A

Ranked by a serving size.
3000IU Vitamin A = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Canned Pumpkin
    38129.4IU (1271% DV) in 1 cup
  2. Cooked Carrots
    26571.5IU (886% DV) in 1 cup slices
  3. Cooked Butternut Squash
    22867.8IU (762% DV) in 1 cup, cubes
  4. Mashed Sweet Potatoes
    22182.5IU (739% DV) in 1 cup
  5. Cooked Sweet Potatoes
    21908.5IU (730% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  6. Sweet Potatoes
    18868.7IU (629% DV) in 1 cup, cubes
  7. Cooked Spinach
    18865.8IU (629% DV) in 1 cup
  8. Cooked Kale
    17707.3IU (590% DV) in 1 cup, chopped
  9. Cooked Mustard Greens
    17318IU (577% DV) in 1 cup, chopped
  10. Butternut Squash
    14882IU (496% DV) in 1 cup, cubes
  11. Mustard Spinach
    14850IU (495% DV) in 1 cup, chopped
  12. Cooked Mustard Spinach
    14760IU (492% DV) in 1 cup, chopped
  13. Cooked Collards
    14440IU (481% DV) in 1 cup, chopped
  14. Cooked Pumpkin
    14099.8IU (470% DV) in 1 cup, mashed
  15. Cooked Hubbard Squash
    13745.3IU (458% DV) in 1 cup, cubes
  16. Carrots
    12028.3IU (401% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  17. Baby Carrots
    11721.5IU (391% DV) in 1 NLEA serving
  18. Cooked Beet Greens
    11021.8IU (367% DV) in 1 cup (1 Inch pieces)
  19. Cooked Turnip Greens
    10980IU (366% DV) in 1 cup, chopped
  20. Cooked Swiss Chard
    10717IU (357% DV) in 1 cup, chopped
  21. Cooked Winter Squash
    10707.2IU (357% DV) in 1 cup, cubes
  22. Sun-dried Hot Chile Peppers
    9800.6IU (327% DV) in 1 cup
  23. Vinespinach
    8000IU (267% DV) in 100 grams
  24. Goji Berries Dried
    7510.2IU (250% DV) in 5 tbsp
  25. Liverwurst Spread
    7499.8IU (250% DV) in 1/4 cup
  26. Pak-choi (bok Choy) (cooked)
    7223.3IU (241% DV) in 1 cup, shredded
  27. Cooked Dandelion Greens
    7178.9IU (239% DV) in 1 cup, chopped
  28. Cooked New Zealand Spinach
    6519.6IU (217% DV) in 1 cup, chopped
  29. Turnip Greens
    6372.9IU (212% DV) in 1 cup, chopped
  30. Cooked Garden Cress
    6276.2IU (209% DV) in 1 cup
  31. Cooked Eel
    6021.3IU (201% DV) in 1 fillet
  32. Cantaloupe Melons
    5986.1IU (200% DV) in 1 cup, balls
  33. Dandelion Greens
    5588.6IU (186% DV) in 1 cup, chopped
  34. Cooked Swamp Cabbage
    5096IU (170% DV) in 1 cup, chopped
  35. Parsley
    5054.4IU (168% DV) in 1 cup chopped
  36. Jute Potherb (molokhiya) (cooked)
    4511IU (150% DV) in 1 cup
  37. Cod Liver Oil
    4500IU (150% DV) in 1 tsp
  38. Bluefin Tuna (cooked)
    4284IU (143% DV) in 6oz fillet
  39. Canned Minestrone
    4279.2IU (143% DV) in 1 cup
  40. Romain Lettuce
    4093.7IU (136% DV) in 1 cup shredded
  41. Braunschweiger Pork Liver Sausage
    3990.5IU (133% DV) in 1 oz
  42. Cooked Red Bell Peppers
    3970.4IU (132% DV) in 1 cup, strips
  43. Cooked Broccoli Raab
    3853.1IU (128% DV) in 1 NLEA serving
  44. Sweet Red Bell Peppers
    3725.9IU (124% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  45. Fiddlehead Ferns
    3617IU (121% DV) in 100 grams
  46. Low-moisture Dried Apricots
    3547.3IU (118% DV) in 1oz
  47. Swamp Cabbage
    3528IU (118% DV) in 1 cup, chopped
  48. Dried Ancho Peppers
    3474.5IU (116% DV) in 1 pepper
  49. Garden Cress
    3458.5IU (115% DV) in 1 cup
  50. Vegetable Soup
    3424.6IU (114% DV) in 1 cup
  51. Paprika
    3349.3IU (112% DV) in 1 tbsp
  52. Manhattan Clam Chowder
    3216IU (107% DV) in 1 cup (8 fl oz)
  53. Bok Choy
    3127.6IU (104% DV) in 1 cup, shredded
  54. Melon Balls
    3069IU (102% DV) in 1 cup, unthawed
  55. Passion Fruit (granadilla)
    3001.9IU (100% DV) in 1 cup
  56. Apricots
    2985.3IU (100% DV) in 1 cup, halves
  57. Cooked Escarole
    2832IU (94% DV) in 1 cup
  58. Spinach
    2813.1IU (94% DV) in 1 cup
  59. Fuyu Persimmon
    2733.4IU (91% DV) in 1 fruit (2-1/2 Inch dia)
  60. Green Leaf Lettuce
    2665.8IU (89% DV) in 1 cup shredded
  61. Pink Grapefruit
    2645IU (88% DV) in 1 cup sections, with juice
  62. Pitanga
    2595IU (87% DV) in 1 cup
  63. Cooked Scotch Kale
    2592.2IU (86% DV) in 1 cup, chopped
  64. Cooked Chrysanthemum
    2572IU (86% DV) in 1 cup (1 Inch pieces)
  65. Dried Pasilla Peppers
    2503.2IU (83% DV) in 1 pepper
  66. New Zealand Spinach
    2464IU (82% DV) in 1 cup, chopped
  67. Broccoli (cooked)
    2414.9IU (80% DV) in 1 cup chopped
  68. Beet Greens (raw)
    2403.9IU (80% DV) in 1 cup
  69. Minestrone
    2337.7IU (78% DV) in 1 cup (8 fl oz)
  70. Yellow Passion Fruit Juice
    2329.2IU (78% DV) in 1 cup
  71. Cooked Pumpkin Flowers
    2323.6IU (77% DV) in 1 cup
  72. Loquats
    2276.7IU (76% DV) in 1 cup, cubed
  73. Fried Yellow Plantains
    2227.4IU (74% DV) in 1 cup
  74. Swiss Chard
    2201.8IU (73% DV) in 1 cup
  75. Grapefruit
    2132.1IU (71% DV) in 1 cup sections, with juice
  76. Cooked Purslane
    2129.8IU (71% DV) in 1 cup
  77. Red Leaf Lettuce
    2097.8IU (70% DV) in 1 cup shredded
  78. Cooked Podded Peas
    2097.6IU (70% DV) in 1 cup
  79. Scotch Kale
    2077IU (69% DV) in 1 cup, chopped
  80. Cooked Cookneck Summer Squash
    2010.6IU (67% DV) in 1 cup, sliced
  81. Cooked Zucchini
    2010.6IU (67% DV) in 1 cup, sliced
  82. Cooked Acorn Squash
    2001.7IU (67% DV) in 1 cup, mashed
  83. Canned Asparagus
    1989.2IU (66% DV) in 1 cup
  84. Sour Red Cherries
    1988.7IU (66% DV) in 1 cup, without pits
  85. Mammy Apple
    1945.8IU (65% DV) in 1 fruit without refuse
  86. Bluefin Tuna (raw)
    1855.6IU (62% DV) in 3 oz
  87. Butterhead Lettuce
    1821.6IU (61% DV) in 1 cup, shredded or chopped
  88. Asparagus (cooked)
    1810.8IU (60% DV) in 1 cup
  89. Collards
    1806.8IU (60% DV) in 1 cup, chopped
  90. Mangos
    1785.3IU (60% DV) in 1 cup pieces
  91. Purple Passion Fruit Juice
    1771IU (59% DV) in 1 cup
  92. Fortified Silken Tofu
    1740.8IU (58% DV) in 1/5 package
  93. Chinese Broccoli
    1720IU (57% DV) in 100 grams
  94. Mustard Greens
    1693.4IU (56% DV) in 1 cup, chopped
  95. Plantains
    1668IU (56% DV) in 1 cup, sliced
  96. Chicory Greens
    1657.9IU (55% DV) in 1 cup, chopped
  97. Cooked Snow Peas
    1648IU (55% DV) in 1 cup
  98. Low Sodium Minestrone
    1629.3IU (54% DV) in 1 cup
  99. Kale
    1598.4IU (53% DV) in 1 cup 1 Inch pieces, loosely packed
  100. Hubbard Squash
    1585.7IU (53% DV) in 1 cup, cubes
  101. Winter Squash
    1585.7IU (53% DV) in 1 cup, cubes
  102. Leeks
    1483.6IU (49% DV) in 1 cup
  103. Cooked Chinese Broccoli
    1441.4IU (48% DV) in 1 cup
  104. Papaya
    1377.5IU (46% DV) in 1 cup 1 Inch pieces
  105. Laver Seaweed
    1352.5IU (45% DV) in 10 sheets
  106. Sour Red Cherries (frozen)
    1348.5IU (45% DV) in 1 cup, unthawed
  107. Tangerines
    1328IU (44% DV) in 1 cup, sections
  108. Cooked Blackeyed Peas
    1305.2IU (44% DV) in 1 cup
  109. Cooked Savoy Cabbage
    1289.1IU (43% DV) in 1 cup, shredded
  110. Cooked Green Peas
    1281.6IU (43% DV) in 1 cup
  111. Canned Tomato Puree
    1275IU (43% DV) in 1 cup
  112. Milk And Soy Chocolate Drink
    1249IU (42% DV) in 8 fl oz
  113. Tomatoes
    1241.2IU (41% DV) in 1 cup cherry tomatoes
  114. Light Whipping Cream
    1215.6IU (41% DV) in 1 cup, whipped
  115. Brussels Sprouts (cooked)
    1209IU (40% DV) in 1 cup
  116. Cooked Tomatoes
    1173.6IU (39% DV) in 1 cup
  117. Oheloberries
    1162IU (39% DV) in 1 cup
  118. Pumpkin Leaves (cooked)
    1136IU (38% DV) in 1 cup
  119. Peas
    1109.3IU (37% DV) in 1 cup
  120. Pink Grapefruit Juice
    1086.8IU (36% DV) in 1 cup
  121. Watercress
    1084.9IU (36% DV) in 1 cup, chopped
  122. Endive
    1083.5IU (36% DV) in 1 cup
  123. Cooked Clams
    1083IU (36% DV) in 20 small
  124. Grapefruit Juice
    1056IU (35% DV) in 8 fl oz
  125. Broccoli Raab (rapini)
    1048.8IU (35% DV) in 1 cup chopped
  126. Guavas
    1029.6IU (34% DV) in 1 cup
  127. Dried Apricots
    1023.5IU (34% DV) in 1 oz handful
  128. Asparagus
    1013IU (34% DV) in 1 cup
  129. Groundcherries
    1008IU (34% DV) in 1 cup
  130. Cooked Leeks
    1006.9IU (34% DV) in 1 leek
  131. Canned Tomato Paste
    1006.5IU (34% DV) in 1/4 cup
  132. Soymilk
    1006IU (34% DV) in 16oz glass
  133. Unsweetened Soymilk
    1001.2IU (33% DV) in 16oz glass
  134. Skim Milk
    999.6IU (33% DV) in 16oz glass
  135. Red Cabbage
    993.2IU (33% DV) in 1 cup, chopped
  136. Serrano Peppers
    983.9IU (33% DV) in 1 cup, chopped
  137. Pesto
    972.7IU (32% DV) in 1/4 cup
  138. Low-fat Milk 1%
    956.5IU (32% DV) in 16oz glass
  139. Chrysanthemum Leaves
    953.7IU (32% DV) in 1 cup, chopped
  140. Low-fat Milk 2%
    927.2IU (31% DV) in 16oz glass
  141. Baked Acorn Squash
    877.4IU (29% DV) in 1 cup, cubes
  142. Watermelon
    876.3IU (29% DV) in 1 cup, balls
  143. Rowal
    873.2IU (29% DV) in 1 cup
  144. Elderberries
    870IU (29% DV) in 1 cup
  145. Canned Chili With Beans
    862.7IU (29% DV) in 1 cup
  146. Fennel
    837.8IU (28% DV) in 1 cup, sliced
  147. Canned Eastern Oysters
    816IU (27% DV) in 1 can (12 oz), oysters and liquid
  148. Pasta Sauce
    814.4IU (27% DV) in 1 serving 1/2 cup
  149. Dulce De Leche
    811.7IU (27% DV) in 1 cup
  150. Chili Powder
    800.6IU (27% DV) in 1 tsp
  151. Smoked Sturgeon
    793.1IU (26% DV) in 3 oz
  152. Cooked Green Snap Beans
    791.3IU (26% DV) in 1 cup
  153. Whole Milk
    790.6IU (26% DV) in 16oz glass
  154. Green Tomatoes
    789.7IU (26% DV) in 1 medium
  155. Cooked Celery
    781.5IU (26% DV) in 1 cup, diced
  156. Pumpkin Leaves
    757.4IU (25% DV) in 1 cup
  157. Cayenne Pepper
    749IU (25% DV) in 1 tsp
  158. Cooked Sturgeon
    743.8IU (25% DV) in 3 oz
  159. Prune Puree
    720IU (24% DV) in 2 tbsp
  160. Okra
    716IU (24% DV) in 1 cup
  161. Cooked King Mackerel
    713.2IU (24% DV) in 3 oz
  162. Savoy Cabbage
    700IU (23% DV) in 1 cup, shredded
  163. Green Snap Beans (raw)
    690IU (23% DV) in 1 cup 1/2 Inch pieces
  164. Snow Peas
    684.8IU (23% DV) in 1 cup, whole
  165. High Fat Milk (3.7% Fat)
    673.4IU (22% DV) in 16oz glass
  166. Stewed Tomatoes
    672.7IU (22% DV) in 1 cup
  167. Brussels Sprouts (raw)
    663.5IU (22% DV) in 1 cup
  168. Cooked Nopales
    660.1IU (22% DV) in 1 cup
  169. Pumpkin Flowers
    642.5IU (21% DV) in 1 cup
  170. Cooked Green Bell Peppers
    631.8IU (21% DV) in 1 cup, chopped or strips
  171. Tangerine Juice
    624.9IU (21% DV) in 1 cup
  172. Lowfat Greek Yogurt
    618IU (21% DV) in 1 container (7 oz)
  173. Dried Peaches
    614.3IU (20% DV) in 1 oz (about 2 halves)
  174. California Grapefruit
    595.7IU (20% DV) in 1 cup sections, with juice
  175. Florida Grapefruit
    595.7IU (20% DV) in 1 cup sections, with juice
  176. Chrysanthemum
    580IU (19% DV) in 1 cup (1 Inch pieces)
  177. Cooked Cuttlefish
    573.8IU (19% DV) in 3 oz
  178. Fortified Chocolate Soymilk
    571.1IU (19% DV) in 1 cup
  179. Plums
    569.3IU (19% DV) in 1 cup, sliced
  180. Purslane
    567.6IU (19% DV) in 1 cup
  181. Lowfat Chocolate Milk
    567.5IU (19% DV) in 1 cup
  182. Broccoli
    566.9IU (19% DV) in 1 cup chopped
  183. Succotash
    564.5IU (19% DV) in 1 cup
  184. Cream Of Chicken Soup
    561.2IU (19% DV) in 1 cup
  185. Ricotta Cheese
    551.8IU (18% DV) in 1/2 cup
  186. Green Bell Peppers
    551.3IU (18% DV) in 1 cup, chopped
  187. Salsa
    550IU (18% DV) in 100 grams
  188. Black Bean Soup
    548.3IU (18% DV) in 1 cup
  189. Hot Green Chili Peppers
    530.6IU (18% DV) in 1 pepper
  190. Vegetable Broth
    526IU (18% DV) in 1 cup
  191. Eggnog
    523.2IU (17% DV) in 1 cup
  192. Cooked Lima Beans
    515.1IU (17% DV) in 1 cup
  193. Acorn Squash
    513.8IU (17% DV) in 1 cup, cubes
  194. Cooked Malabar Spinach
    509.5IU (17% DV) in 1 cup
  195. Soft Serve Chocolate Ice Cream
    506.5IU (17% DV) in 1/2 cup
  196. Yellow Peaches
    502IU (17% DV) in 1 cup slices
  197. Silk (soymilk)
    500.6IU (17% DV) in 1 cup
  198. Nonfat Vanilla Yogurt
    499.8IU (17% DV) in 1 cup (8 fl oz)
  199. Sweetened Vanilla Almond Milk
    499.2IU (17% DV) in 8 fl oz
  200. Chocolate Almond Milk
    499.2IU (17% DV) in 8 fl oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.