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200 Vegetables 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. Pak-choi (bok Choy) (cooked)
    7223.3IU (241% DV) in 1 cup, shredded
  25. Cooked Dandelion Greens
    7178.9IU (239% DV) in 1 cup, chopped
  26. Cooked New Zealand Spinach
    6519.6IU (217% DV) in 1 cup, chopped
  27. Turnip Greens
    6372.9IU (212% DV) in 1 cup, chopped
  28. Cooked Garden Cress
    6276.2IU (209% DV) in 1 cup
  29. Dandelion Greens
    5588.6IU (186% DV) in 1 cup, chopped
  30. Cooked Swamp Cabbage
    5096IU (170% DV) in 1 cup, chopped
  31. Parsley
    5054.4IU (168% DV) in 1 cup chopped
  32. Jute Potherb (molokhiya) (cooked)
    4511IU (150% DV) in 1 cup
  33. Romain Lettuce
    4093.7IU (136% DV) in 1 cup shredded
  34. Cooked Red Bell Peppers
    3970.4IU (132% DV) in 1 cup, strips
  35. Cooked Broccoli Raab
    3853.1IU (128% DV) in 1 NLEA serving
  36. Sweet Red Bell Peppers
    3725.9IU (124% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  37. Fiddlehead Ferns
    3617IU (121% DV) in 100 grams
  38. Swamp Cabbage
    3528IU (118% DV) in 1 cup, chopped
  39. Dried Ancho Peppers
    3474.5IU (116% DV) in 1 pepper
  40. Garden Cress
    3458.5IU (115% DV) in 1 cup
  41. Bok Choy
    3127.6IU (104% DV) in 1 cup, shredded
  42. Cooked Escarole
    2832IU (94% DV) in 1 cup
  43. Spinach
    2813.1IU (94% DV) in 1 cup
  44. Green Leaf Lettuce
    2665.8IU (89% DV) in 1 cup shredded
  45. Cooked Scotch Kale
    2592.2IU (86% DV) in 1 cup, chopped
  46. Cooked Chrysanthemum
    2572IU (86% DV) in 1 cup (1 Inch pieces)
  47. Dried Pasilla Peppers
    2503.2IU (83% DV) in 1 pepper
  48. New Zealand Spinach
    2464IU (82% DV) in 1 cup, chopped
  49. Broccoli (cooked)
    2414.9IU (80% DV) in 1 cup chopped
  50. Beet Greens (raw)
    2403.9IU (80% DV) in 1 cup
  51. Cooked Pumpkin Flowers
    2323.6IU (77% DV) in 1 cup
  52. Swiss Chard
    2201.8IU (73% DV) in 1 cup
  53. Cooked Purslane
    2129.8IU (71% DV) in 1 cup
  54. Red Leaf Lettuce
    2097.8IU (70% DV) in 1 cup shredded
  55. Cooked Podded Peas
    2097.6IU (70% DV) in 1 cup
  56. Scotch Kale
    2077IU (69% DV) in 1 cup, chopped
  57. Cooked Cookneck Summer Squash
    2010.6IU (67% DV) in 1 cup, sliced
  58. Cooked Zucchini
    2010.6IU (67% DV) in 1 cup, sliced
  59. Cooked Acorn Squash
    2001.7IU (67% DV) in 1 cup, mashed
  60. Canned Asparagus
    1989.2IU (66% DV) in 1 cup
  61. Butterhead Lettuce
    1821.6IU (61% DV) in 1 cup, shredded or chopped
  62. Asparagus (cooked)
    1810.8IU (60% DV) in 1 cup
  63. Collards
    1806.8IU (60% DV) in 1 cup, chopped
  64. Chinese Broccoli
    1720IU (57% DV) in 100 grams
  65. Mustard Greens
    1693.4IU (56% DV) in 1 cup, chopped
  66. Chicory Greens
    1657.9IU (55% DV) in 1 cup, chopped
  67. Cooked Snow Peas
    1648IU (55% DV) in 1 cup
  68. Kale
    1598.4IU (53% DV) in 1 cup 1 Inch pieces, loosely packed
  69. Hubbard Squash
    1585.7IU (53% DV) in 1 cup, cubes
  70. Winter Squash
    1585.7IU (53% DV) in 1 cup, cubes
  71. Leeks
    1483.6IU (49% DV) in 1 cup
  72. Cooked Chinese Broccoli
    1441.4IU (48% DV) in 1 cup
  73. Laver Seaweed
    1352.5IU (45% DV) in 10 sheets
  74. Cooked Savoy Cabbage
    1289.1IU (43% DV) in 1 cup, shredded
  75. Cooked Green Peas
    1281.6IU (43% DV) in 1 cup
  76. Canned Tomato Puree
    1275IU (43% DV) in 1 cup
  77. Tomatoes
    1241.2IU (41% DV) in 1 cup cherry tomatoes
  78. Brussels Sprouts (cooked)
    1209IU (40% DV) in 1 cup
  79. Cooked Tomatoes
    1173.6IU (39% DV) in 1 cup
  80. Pumpkin Leaves (cooked)
    1136IU (38% DV) in 1 cup
  81. Peas
    1109.3IU (37% DV) in 1 cup
  82. Watercress
    1084.9IU (36% DV) in 1 cup, chopped
  83. Endive
    1083.5IU (36% DV) in 1 cup
  84. Broccoli Raab (rapini)
    1048.8IU (35% DV) in 1 cup chopped
  85. Asparagus
    1013IU (34% DV) in 1 cup
  86. Cooked Leeks
    1006.9IU (34% DV) in 1 leek
  87. Canned Tomato Paste
    1006.5IU (34% DV) in 1/4 cup
  88. Red Cabbage
    993.2IU (33% DV) in 1 cup, chopped
  89. Serrano Peppers
    983.9IU (33% DV) in 1 cup, chopped
  90. Chrysanthemum Leaves
    953.7IU (32% DV) in 1 cup, chopped
  91. Baked Acorn Squash
    877.4IU (29% DV) in 1 cup, cubes
  92. Fennel
    837.8IU (28% DV) in 1 cup, sliced
  93. Cooked Green Snap Beans
    791.3IU (26% DV) in 1 cup
  94. Green Tomatoes
    789.7IU (26% DV) in 1 medium
  95. Cooked Celery
    781.5IU (26% DV) in 1 cup, diced
  96. Pumpkin Leaves
    757.4IU (25% DV) in 1 cup
  97. Okra
    716IU (24% DV) in 1 cup
  98. Savoy Cabbage
    700IU (23% DV) in 1 cup, shredded
  99. Green Snap Beans (raw)
    690IU (23% DV) in 1 cup 1/2 Inch pieces
  100. Snow Peas
    684.8IU (23% DV) in 1 cup, whole
  101. Stewed Tomatoes
    672.7IU (22% DV) in 1 cup
  102. Brussels Sprouts (raw)
    663.5IU (22% DV) in 1 cup
  103. Cooked Nopales
    660.1IU (22% DV) in 1 cup
  104. Pumpkin Flowers
    642.5IU (21% DV) in 1 cup
  105. Cooked Green Bell Peppers
    631.8IU (21% DV) in 1 cup, chopped or strips
  106. Chrysanthemum
    580IU (19% DV) in 1 cup (1 Inch pieces)
  107. Purslane
    567.6IU (19% DV) in 1 cup
  108. Broccoli
    566.9IU (19% DV) in 1 cup chopped
  109. Succotash
    564.5IU (19% DV) in 1 cup
  110. Green Bell Peppers
    551.3IU (18% DV) in 1 cup, chopped
  111. Hot Green Chili Peppers
    530.6IU (18% DV) in 1 pepper
  112. Cooked Lima Beans
    515.1IU (17% DV) in 1 cup
  113. Acorn Squash
    513.8IU (17% DV) in 1 cup, cubes
  114. Cooked Malabar Spinach
    509.5IU (17% DV) in 1 cup
  115. Arugula
    474.6IU (16% DV) in 1 cup
  116. Cooked Okra
    452.8IU (15% DV) in 1 cup slices
  117. Bitter Melon
    438IU (15% DV) in 1 cup (1/2 Inch pieces)
  118. Red Chili Peppers
    428.4IU (14% DV) in 1 pepper
  119. Banana Peppers
    421.6IU (14% DV) in 1 cup
  120. Nopales
    393IU (13% DV) in 1 cup, sliced
  121. Cooked Summer Squash
    381.6IU (13% DV) in 1 cup, sliced
  122. Canned Lima Beans
    372IU (12% DV) in 1 cup
  123. Sweet Yellow Peppers
    372IU (12% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  124. Iceberg Lettuce
    361.4IU (12% DV) in 1 cup shredded
  125. Canned Pimentos
    318.6IU (11% DV) in 1 tbsp
  126. Sour Pickled Cucumber
    296.1IU (10% DV) in 1 cup
  127. Celery
    287.4IU (10% DV) in 1 stalk, large (11 Inch-12 Inch long)
  128. Cooked Napa Cabbage
    286.7IU (10% DV) in 1 cup
  129. Scallop Squash
    282.1IU (9% DV) in 1 cup slices
  130. Celtuce
    280IU (9% DV) in 1 leaf
  131. Low Sodium Sour Pickles
    273.1IU (9% DV) in 1 cup, chopped or diced
  132. Yellow Corn Sweet
    271.2IU (9% DV) in 1 cup
  133. Cilantro
    269.9IU (9% DV) in 1/4 cup
  134. Sweet Pickled Cucumbers
    267.4IU (9% DV) in 1 large Gherkin (3 Inch long)
  135. Zucchini
    248IU (8% DV) in 1 cup, chopped
  136. Cooked Yellow Sweet Corn
    234.1IU (8% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  137. Summer Squash
    226IU (8% DV) in 1 cup, sliced
  138. Hungarian Peppers
    220.3IU (7% DV) in 1 pepper
  139. Cooked Scallop Squash
    204IU (7% DV) in 1 cup, mashed
  140. Pea Sprouts
    199.2IU (7% DV) in 1 cup
  141. Crookneck Summer Squash
    190.5IU (6% DV) in 1 cup sliced
  142. Sweet Pickled Relish
    182.7IU (6% DV) in 1 tbsp
  143. Green Chili Peppers
    175.1IU (6% DV) in 1 cup
  144. Cooked Spaghetti Squash
    170.5IU (6% DV) in 1 cup
  145. Cooked Yam
    165.9IU (6% DV) in 1 cup, cubes
  146. Poi
    158.4IU (5% DV) in 1 cup
  147. Jalapeno Peppers
    150.9IU (5% DV) in 1 pepper
  148. Sping Onions
    149.6IU (5% DV) in 1 medium (4-1/8 Inch long)
  149. Radish Sprouts
    148.6IU (5% DV) in 1 cup
  150. Bitter Melon (cooked)
    140.1IU (5% DV) in 1 cup (1/2 Inch pieces)
  151. Kimchi
    139.5IU (5% DV) in 1 cup
  152. Chives
    130.6IU (4% DV) in 1 tbsp chopped
  153. Cooked Green Cauliflower
    129.6IU (4% DV) in 1/5 head
  154. Spaghetti Squash
    121.2IU (4% DV) in 1 cup, cubes
  155. Cooked Cabbage
    120IU (4% DV) in 1 cup
  156. Pickled Beets
    111.2IU (4% DV) in 1 cup slices
  157. Cooked Taro
    110.9IU (4% DV) in 1 cup, sliced
  158. Cucumber
    109.2IU (4% DV) in 1 cup
  159. Yellow Snap Beans
    108IU (4% DV) in 1 cup 1/2 Inch pieces
  160. Cooked Yellow Snap Beans
    101.3IU (3% DV) in 1 cup
  161. Green Cauliflower
    99.2IU (3% DV) in 1 cup
  162. Ketchup
    89.6IU (3% DV) in 1 tbsp
  163. Low Sodium Ketchup
    89.6IU (3% DV) in 1 tbsp
  164. Cabbage
    87.2IU (3% DV) in 1 cup, chopped
  165. Taro
    79IU (3% DV) in 1 cup, sliced
  166. Low Sodium Sweet Pickles
    67IU (2% DV) in 1 slice
  167. Cooked Beets
    59.5IU (2% DV) in 1 cup
  168. Cooked Kohlrabi
    57.8IU (2% DV) in 1 cup slices
  169. Spirulina
    56IU (2% DV) in 100 grams
  170. Alfalfa Sprouts
    51.2IU (2% DV) in 1 cup
  171. Cooked Red Cabbage
    49.5IU (2% DV) in 1 cup
  172. Kohlrabi
    48.6IU (2% DV) in 1 cup
  173. Beets (raw)
    44.9IU (1% DV) in 1 cup
  174. Dill Pickles
    43.8IU (1% DV) in 1 spear, small
  175. Reduced Sodium Dill Pickles
    43.8IU (1% DV) in 1 spear, small
  176. Oyster Mushrooms
    41.3IU (1% DV) in 1 cup sliced
  177. Cooked Lentil Sprouts
    41IU (1% DV) in 100 grams
  178. Dried Spirulina Seaweed
    39.9IU (1% DV) in 1 tablespoon
  179. Tomatillos
    38.8IU (1% DV) in 1 medium
  180. Cooked Soybean Sprouts
    37.6IU (1% DV) in 1 cup
  181. Cooked Eggplant
    36.6IU (1% DV) in 1 cup (1 Inch cubes)
  182. Wakame
    36IU (1% DV) in 2 tbsp (1/8 cup)
  183. Lentil Sprouts
    34.7IU (1% DV) in 1 cup
  184. Bamboo Shoots
    30.2IU (1% DV) in 1 cup (1/2 Inch slices)
  185. Jerusalem-artichokes Raw
    30IU (1% DV) in 1 cup slices
  186. Cassava
    26.8IU (1% DV) in 1 cup
  187. Sauerkraut
    25.6IU (1% DV) in 1 cup
  188. Hot Dog Relish
    25.1IU (1% DV) in 1 tbsp
  189. Arrowroot
    22.8IU (1% DV) in 1 cup, sliced
  190. Eggplant
    18.9IU (1% DV) in 1 cup, cubes
  191. Cooked Artichokes (globe Or French)
    18.5IU (1% DV) in 1 cup
  192. Sun-dried Tomatoes
    17.5IU (1% DV) in 1 piece
  193. Baked Red Potatoes
    17.3IU (1% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  194. Baked Potatoes (with Skin)
    17.3IU (1% DV) in 1 potato medium
  195. Bamboo Shoots (canned)
    17IU (1% DV) in 1 cup (1/8 Inch slices)
  196. Stirfried Soybean Sprouts
    17IU (1% DV) in 100 grams
  197. Artichokes (globe Or French)
    16.6IU (1% DV) in 1 artichoke, medium
  198. Witloof Chicory
    15.4IU (1% DV) in 1 head
  199. Cooked Cauliflower
    14.9IU in 1 cup
  200. Irishmoss Seaweed
    11.8IU in 2 tbsp (1/8 cup)

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