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200 Foods Highest in Vitamin A

Ranked by a common serving size.
5000IU 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 (763% DV) in 1 cup
  2. Cooked Butternut Squash
    22867.8IU (457% DV) in 1 cup, cubes
  3. Mashed Sweet Potatoes
    22182.5IU (444% DV) in 1 cup
  4. Cooked Sweet Potatoes
    21908.5IU (438% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  5. Sweet Potatoes
    18868.7IU (377% DV) in 1 cup, cubes
  6. Cooked Spinach
    18865.8IU (377% DV) in 1 cup
  7. Cooked Kale
    17707.3IU (354% DV) in 1 cup, chopped
  8. Cooked Mustard Greens
    17318IU (346% DV) in 1 cup, chopped
  9. Low-Moisture Dried Apricots
    15076.1IU (302% DV) in 1 cup
  10. Butternut Squash
    14882IU (298% DV) in 1 cup, cubes
  11. Mustard Spinach
    14850IU (297% DV) in 1 cup, chopped
  12. Cooked Mustard Spinach
    14760IU (295% DV) in 1 cup, chopped
  13. Cooked Collards
    14440IU (289% DV) in 1 cup, chopped
  14. Cooked Pumpkin
    14099.8IU (282% DV) in 1 cup, mashed
  15. Cooked Hubbard Squash
    13745.3IU (275% DV) in 1 cup, cubes
  16. Cooked Carrots
    13285.7IU (266% DV) in 1/2 cup slices
  17. Carrots
    12028.3IU (241% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  18. Baby Carrots
    11721.5IU (234% DV) in 1 NLEA serving
  19. Cooked Beet Greens
    11021.8IU (220% DV) in 1 cup (1 Inch pieces)
  20. Cooked Turnip Greens
    10980IU (220% DV) in 1 cup, chopped
  21. Cooked Swiss Chard
    10717IU (214% DV) in 1 cup, chopped
  22. Cooked Winter Squash
    10707.2IU (214% DV) in 1 cup, cubes
  23. Sun-dried Hot Chile Peppers
    9800.6IU (196% DV) in 1 cup
  24. Vinespinach
    8000IU (160% DV) in 100 grams
  25. Goji berries dried
    7510.2IU (150% DV) in 5 tbsp
  26. Liverwurst spread
    7499.8IU (150% DV) in 1/4 cup
  27. Pak-Choi (Bok Choy) (Cooked)
    7223.3IU (144% DV) in 1 cup, shredded
  28. Cooked Dandelion Greens
    7178.9IU (144% DV) in 1 cup, chopped
  29. Cooked New Zealand Spinach
    6519.6IU (130% DV) in 1 cup, chopped
  30. Turnip Greens
    6372.9IU (127% DV) in 1 cup, chopped
  31. Cooked Garden Cress
    6276.2IU (126% DV) in 1 cup
  32. Cooked Eel
    6021.3IU (120% DV) in 1 fillet
  33. Cantaloupe Melons
    5986.1IU (120% DV) in 1 cup, balls
  34. Dandelion Greens
    5588.6IU (112% DV) in 1 cup, chopped
  35. Cooked Swamp Cabbage
    5096IU (102% DV) in 1 cup, chopped
  36. Parsley
    5054.4IU (101% DV) in 1 cup chopped
  37. Jute Potherb (Molokhiya) (Cooked)
    4511IU (90% DV) in 1 cup
  38. Cod Liver Oil
    4500IU (90% DV) in 1 tsp
  39. Bluefin Tuna (Cooked)
    4284IU (86% DV) in 6oz fillet
  40. Canned Minestrone
    4279.2IU (86% DV) in 1 cup
  41. Romain Lettuce
    4093.7IU (82% DV) in 1 cup shredded
  42. Braunschweiger Pork Liver Sausage
    3990.5IU (80% DV) in 1 oz
  43. Cooked Red Bell Peppers
    3970.4IU (79% DV) in 1 cup, strips
  44. Cooked Broccoli Raab
    3853.1IU (77% DV) in 1 NLEA serving
  45. Sweet Red Bell Peppers
    3725.9IU (75% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  46. Fiddlehead Ferns
    3617IU (72% DV) in 100 grams
  47. Swamp Cabbage
    3528IU (71% DV) in 1 cup, chopped
  48. Dried Ancho Peppers
    3474.5IU (69% DV) in 1 pepper
  49. Garden Cress
    3458.5IU (69% DV) in 1 cup
  50. Paprika
    3349.3IU (67% DV) in 1 tbsp
  51. Manhattan Clam Chowder
    3216IU (64% DV) in 1 cup (8 fl oz)
  52. Bok Choy
    3127.6IU (63% DV) in 1 cup, shredded
  53. Melon Balls
    3069IU (61% DV) in 1 cup, unthawed
  54. Passion Fruit (Granadilla)
    3001.9IU (60% DV) in 1 cup
  55. Apricots
    2985.3IU (60% DV) in 1 cup, halves
  56. Cooked Escarole
    2832IU (57% DV) in 1 cup
  57. Spinach
    2813.1IU (56% DV) in 1 cup
  58. Fuyu Persimmon
    2733.4IU (55% DV) in 1 fruit (2-1/2 Inch dia)
  59. Green Leaf Lettuce
    2665.8IU (53% DV) in 1 cup shredded
  60. Pink Grapefruit
    2645IU (53% DV) in 1 cup sections, with juice
  61. Pitanga
    2595IU (52% DV) in 1 cup
  62. Cooked Scotch Kale
    2592.2IU (52% DV) in 1 cup, chopped
  63. Cooked Chrysanthemum
    2572IU (51% DV) in 1 cup (1 Inch pieces)
  64. Dried Pasilla Peppers
    2503.2IU (50% DV) in 1 pepper
  65. New Zealand Spinach
    2464IU (49% DV) in 1 cup, chopped
  66. Broccoli (Cooked)
    2414.9IU (48% DV) in 1 cup chopped
  67. Beet Greens (Raw)
    2403.9IU (48% DV) in 1 cup
  68. Minestrone
    2337.7IU (47% DV) in 1 cup (8 fl oz)
  69. Yellow Passion Fruit Juice
    2329.2IU (47% DV) in 1 cup
  70. Prunes (Low-Moisture)
    2325.8IU (47% DV) in 1 cup
  71. Cooked Pumpkin Flowers
    2323.6IU (46% DV) in 1 cup
  72. Loquats
    2276.7IU (46% DV) in 1 cup, cubed
  73. Fried Yellow Plantains
    2227.4IU (45% DV) in 1 cup
  74. Swiss Chard
    2201.8IU (44% DV) in 1 cup
  75. Grapefruit
    2132.1IU (43% DV) in 1 cup sections, with juice
  76. Cooked Purslane
    2129.8IU (43% DV) in 1 cup
  77. Red Leaf Lettuce
    2097.8IU (42% DV) in 1 cup shredded
  78. Cooked Podded Peas
    2097.6IU (42% DV) in 1 cup
  79. Scotch Kale
    2077IU (42% DV) in 1 cup, chopped
  80. Cooked Cookneck Summer Squash
    2010.6IU (40% DV) in 1 cup, sliced
  81. Cooked Zucchini
    2010.6IU (40% DV) in 1 cup, sliced
  82. Cooked Acorn Squash
    2001.7IU (40% DV) in 1 cup, mashed
  83. Canned Asparagus
    1989.2IU (40% DV) in 1 cup
  84. Sour Red Cherries
    1988.7IU (40% DV) in 1 cup, without pits
  85. Mammy Apple
    1945.8IU (39% DV) in 1 fruit without refuse
  86. Bluefin Tuna (Raw)
    1855.6IU (37% DV) in 3 oz
  87. Butterhead Lettuce
    1821.6IU (36% DV) in 1 cup, shredded or chopped
  88. Asparagus (Cooked)
    1810.8IU (36% DV) in 1 cup
  89. Collards
    1806.8IU (36% DV) in 1 cup, chopped
  90. Mangos
    1785.3IU (36% DV) in 1 cup pieces
  91. Purple Passion Fruit Juice
    1771IU (35% DV) in 1 cup
  92. Chinese Broccoli
    1720IU (34% DV) in 100 grams
  93. Mustard Greens
    1693.4IU (34% DV) in 1 cup, chopped
  94. Plantains
    1668IU (33% DV) in 1 cup, sliced
  95. Chicory Greens
    1657.9IU (33% DV) in 1 cup, chopped
  96. Cooked Snow Peas
    1648IU (33% DV) in 1 cup
  97. Dried Peaches (Low-Moisture)
    1643.7IU (33% DV) in 1 cup
  98. Low Sodium Minestrone
    1629.3IU (33% DV) in 1 cup
  99. Kale
    1598.4IU (32% DV) in 1 cup 1 Inch pieces, loosely packed
  100. Hubbard Squash
    1585.7IU (32% DV) in 1 cup, cubes
  101. Winter Squash
    1585.7IU (32% DV) in 1 cup, cubes
  102. Leeks
    1483.6IU (30% DV) in 1 cup
  103. Cooked Chinese Broccoli
    1441.4IU (29% DV) in 1 cup
  104. Papaya
    1377.5IU (28% DV) in 1 cup 1 Inch pieces
  105. Laver Seaweed
    1352.5IU (27% DV) in 10 sheets
  106. Sour Red Cherries (Frozen)
    1348.5IU (27% DV) in 1 cup, unthawed
  107. Dried Sweetened Mango
    1343IU (27% DV) in 100 grams
  108. Tangerines
    1328IU (27% DV) in 1 cup, sections
  109. Cooked Blackeyed Peas
    1305.2IU (26% DV) in 1 cup
  110. Cooked Savoy Cabbage
    1289.1IU (26% DV) in 1 cup, shredded
  111. Cooked Green Peas
    1281.6IU (26% DV) in 1 cup
  112. Canned Tomato Puree
    1275IU (26% DV) in 1 cup
  113. Milk and Soy Chocolate Drink
    1249IU (25% DV) in 8 fl oz
  114. Tomatoes
    1241.2IU (25% DV) in 1 cup cherry tomatoes
  115. Light Whipping Cream
    1215.6IU (24% DV) in 1 cup, whipped
  116. Brussels Sprouts (Cooked)
    1209IU (24% DV) in 1 cup
  117. Cooked Tomatoes
    1173.6IU (23% DV) in 1 cup
  118. Oheloberries
    1162IU (23% DV) in 1 cup
  119. Pumpkin Leaves (Cooked)
    1136IU (23% DV) in 1 cup
  120. Peas
    1109.3IU (22% DV) in 1 cup
  121. Pink Grapefruit Juice
    1086.8IU (22% DV) in 1 cup
  122. Watercress
    1084.9IU (22% DV) in 1 cup, chopped
  123. Endive
    1083.5IU (22% DV) in 1 cup
  124. Cooked Clams
    1083IU (22% DV) in 20 small
  125. Grapefruit Juice
    1056IU (21% DV) in 8 fl oz
  126. Broccoli Raab (Rapini)
    1048.8IU (21% DV) in 1 cup chopped
  127. Guavas
    1029.6IU (21% DV) in 1 cup
  128. Dried Apricots
    1023.5IU (20% DV) in 1 oz handful
  129. Asparagus
    1013IU (20% DV) in 1 cup
  130. Groundcherries
    1008IU (20% DV) in 1 cup
  131. Cooked Leeks
    1006.9IU (20% DV) in 1 leek
  132. Canned Tomato Paste
    1006.5IU (20% DV) in 1/4 cup
  133. Unsweetened Soymilk
    1001.2IU (20% DV) in 16oz glass
  134. Skim Milk
    999.6IU (20% DV) in 16oz glass
  135. Red Cabbage
    993.2IU (20% DV) in 1 cup, chopped
  136. Serrano Peppers
    983.9IU (20% DV) in 1 cup, chopped
  137. Queso Fresco
    983.3IU (20% DV) in 1 cup, crumbled
  138. Pesto
    972.7IU (19% DV) in 1/4 cup
  139. Low-Fat Milk 1%
    956.5IU (19% DV) in 16oz glass
  140. Chrysanthemum Leaves
    953.7IU (19% DV) in 1 cup, chopped
  141. Low-Fat Milk 2%
    927.2IU (19% DV) in 16oz glass
  142. Baked Acorn Squash
    877.4IU (18% DV) in 1 cup, cubes
  143. Watermelon
    876.3IU (18% DV) in 1 cup, balls
  144. Rowal
    873.2IU (17% DV) in 1 cup
  145. Elderberries
    870IU (17% DV) in 1 cup
  146. Monterey Cheese
    869IU (17% DV) in 1 cup, shredded
  147. Canned Chili with Beans
    862.7IU (17% DV) in 1 cup
  148. Fennel
    837.8IU (17% DV) in 1 cup, sliced
  149. Canned Eastern Oysters
    816IU (16% DV) in 1 can (12 oz), oysters and liquid
  150. Pasta Sauce
    814.4IU (16% DV) in 1 serving 1/2 cup
  151. Dulce de Leche
    811.7IU (16% DV) in 1 cup
  152. Chili Powder
    800.6IU (16% DV) in 1 tsp
  153. Smoked Sturgeon
    793.1IU (16% DV) in 3 oz
  154. Cooked Green Snap Beans
    791.3IU (16% DV) in 1 cup
  155. Whole Milk
    790.6IU (16% DV) in 16oz glass
  156. Green Tomatoes
    789.7IU (16% DV) in 1 medium
  157. Cooked Celery
    781.5IU (16% DV) in 1 cup, diced
  158. Pumpkin Leaves
    757.4IU (15% DV) in 1 cup
  159. Cayenne Pepper
    749IU (15% DV) in 1 tsp
  160. Cooked Sturgeon
    743.8IU (15% DV) in 3 oz
  161. Prune Puree
    720IU (14% DV) in 2 tbsp
  162. Okra
    716IU (14% DV) in 1 cup
  163. Cooked King Mackerel
    713.2IU (14% DV) in 3 oz
  164. Savoy Cabbage
    700IU (14% DV) in 1 cup, shredded
  165. Green Snap Beans (Raw)
    690IU (14% DV) in 1 cup 1/2 Inch pieces
  166. Snow Peas
    684.8IU (14% DV) in 1 cup, whole
  167. High Fat Milk (3.7% Fat)
    673.4IU (13% DV) in 16oz glass
  168. Stewed Tomatoes
    672.7IU (13% DV) in 1 cup
  169. Brussels Sprouts (Raw)
    663.5IU (13% DV) in 1 cup
  170. Cooked Nopales
    660.1IU (13% DV) in 1 cup
  171. Queso Blanco
    654.9IU (13% DV) in 1 cup, crumbled
  172. Pumpkin Flowers
    642.5IU (13% DV) in 1 cup
  173. Cooked Green Bell Peppers
    631.8IU (13% DV) in 1 cup, chopped or strips
  174. Tangerine Juice
    624.9IU (12% DV) in 1 cup
  175. Lowfat Greek Yogurt
    618IU (12% DV) in 1 container (7 oz)
  176. Dried Peaches
    614.3IU (12% DV) in 1 oz (about 2 halves)
  177. California Grapefruit
    595.7IU (12% DV) in 1 cup sections, with juice
  178. Florida Grapefruit
    595.7IU (12% DV) in 1 cup sections, with juice
  179. Chrysanthemum
    580IU (12% DV) in 1 cup (1 Inch pieces)
  180. Cooked Cuttlefish
    573.8IU (11% DV) in 3 oz
  181. Fortified Chocolate Soymilk
    571.1IU (11% DV) in 1 cup
  182. Plums
    569.3IU (11% DV) in 1 cup, sliced
  183. Purslane
    567.6IU (11% DV) in 1 cup
  184. Lowfat Chocolate Milk
    567.5IU (11% DV) in 1 cup
  185. Broccoli
    566.9IU (11% DV) in 1 cup chopped
  186. Succotash
    564.5IU (11% DV) in 1 cup
  187. Cream of Chicken Soup
    561.2IU (11% DV) in 1 cup
  188. Ricotta Cheese
    551.8IU (11% DV) in 1/2 cup
  189. Green Bell Peppers
    551.3IU (11% DV) in 1 cup, chopped
  190. Salsa
    550IU (11% DV) in 100 grams
  191. Black Bean Soup
    548.3IU (11% DV) in 1 cup
  192. Hot Green Chili Peppers
    530.6IU (11% DV) in 1 pepper
  193. Vegetable Broth
    526IU (11% DV) in 1 cup
  194. Eggnog
    523.2IU (10% DV) in 1 cup
  195. Cooked Lima Beans
    515.1IU (10% DV) in 1 cup
  196. Acorn Squash
    513.8IU (10% DV) in 1 cup, cubes
  197. Cooked Malabar Spinach
    509.5IU (10% DV) in 1 cup
  198. Soft Serve Chocolate Ice Cream
    506.5IU (10% DV) in 1/2 cup
  199. Soymilk
    503IU (10% DV) in 1 cup
  200. Yellow Peaches
    502IU (10% DV) in 1 cup slices