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200 Vegetables 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. Butternut Squash
    14882IU (298% DV) in 1 cup, cubes
  10. Mustard Spinach
    14850IU (297% DV) in 1 cup, chopped
  11. Cooked Mustard Spinach
    14760IU (295% DV) in 1 cup, chopped
  12. Cooked Collards
    14440IU (289% DV) in 1 cup, chopped
  13. Cooked Pumpkin
    14099.8IU (282% DV) in 1 cup, mashed
  14. Cooked Hubbard Squash
    13745.3IU (275% DV) in 1 cup, cubes
  15. Cooked Carrots
    13285.7IU (266% DV) in 1/2 cup slices
  16. Carrots
    12028.3IU (241% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  17. Baby Carrots
    11721.5IU (234% DV) in 1 NLEA serving
  18. Cooked Beet Greens
    11021.8IU (220% DV) in 1 cup (1 Inch pieces)
  19. Cooked Turnip Greens
    10980IU (220% DV) in 1 cup, chopped
  20. Cooked Swiss Chard
    10717IU (214% DV) in 1 cup, chopped
  21. Cooked Winter Squash
    10707.2IU (214% DV) in 1 cup, cubes
  22. Sun-dried Hot Chile Peppers
    9800.6IU (196% DV) in 1 cup
  23. Vinespinach
    8000IU (160% DV) in 100 grams
  24. Pak-Choi (Bok Choy) (Cooked)
    7223.3IU (144% DV) in 1 cup, shredded
  25. Cooked Dandelion Greens
    7178.9IU (144% DV) in 1 cup, chopped
  26. Cooked New Zealand Spinach
    6519.6IU (130% DV) in 1 cup, chopped
  27. Turnip Greens
    6372.9IU (127% DV) in 1 cup, chopped
  28. Cooked Garden Cress
    6276.2IU (126% DV) in 1 cup
  29. Dandelion Greens
    5588.6IU (112% DV) in 1 cup, chopped
  30. Cooked Swamp Cabbage
    5096IU (102% DV) in 1 cup, chopped
  31. Parsley
    5054.4IU (101% DV) in 1 cup chopped
  32. Jute Potherb (Molokhiya) (Cooked)
    4511IU (90% DV) in 1 cup
  33. Romain Lettuce
    4093.7IU (82% DV) in 1 cup shredded
  34. Cooked Red Bell Peppers
    3970.4IU (79% DV) in 1 cup, strips
  35. Cooked Broccoli Raab
    3853.1IU (77% DV) in 1 NLEA serving
  36. Sweet Red Bell Peppers
    3725.9IU (75% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  37. Fiddlehead Ferns
    3617IU (72% DV) in 100 grams
  38. Swamp Cabbage
    3528IU (71% DV) in 1 cup, chopped
  39. Dried Ancho Peppers
    3474.5IU (69% DV) in 1 pepper
  40. Garden Cress
    3458.5IU (69% DV) in 1 cup
  41. Bok Choy
    3127.6IU (63% DV) in 1 cup, shredded
  42. Cooked Escarole
    2832IU (57% DV) in 1 cup
  43. Spinach
    2813.1IU (56% DV) in 1 cup
  44. Green Leaf Lettuce
    2665.8IU (53% DV) in 1 cup shredded
  45. Cooked Scotch Kale
    2592.2IU (52% DV) in 1 cup, chopped
  46. Cooked Chrysanthemum
    2572IU (51% DV) in 1 cup (1 Inch pieces)
  47. Dried Pasilla Peppers
    2503.2IU (50% DV) in 1 pepper
  48. New Zealand Spinach
    2464IU (49% DV) in 1 cup, chopped
  49. Broccoli (Cooked)
    2414.9IU (48% DV) in 1 cup chopped
  50. Beet Greens (Raw)
    2403.9IU (48% DV) in 1 cup
  51. Cooked Pumpkin Flowers
    2323.6IU (46% DV) in 1 cup
  52. Swiss Chard
    2201.8IU (44% DV) in 1 cup
  53. Cooked Purslane
    2129.8IU (43% DV) in 1 cup
  54. Red Leaf Lettuce
    2097.8IU (42% DV) in 1 cup shredded
  55. Cooked Podded Peas
    2097.6IU (42% DV) in 1 cup
  56. Scotch Kale
    2077IU (42% DV) in 1 cup, chopped
  57. Cooked Cookneck Summer Squash
    2010.6IU (40% DV) in 1 cup, sliced
  58. Cooked Zucchini
    2010.6IU (40% DV) in 1 cup, sliced
  59. Cooked Acorn Squash
    2001.7IU (40% DV) in 1 cup, mashed
  60. Canned Asparagus
    1989.2IU (40% DV) in 1 cup
  61. Butterhead Lettuce
    1821.6IU (36% DV) in 1 cup, shredded or chopped
  62. Asparagus (Cooked)
    1810.8IU (36% DV) in 1 cup
  63. Collards
    1806.8IU (36% DV) in 1 cup, chopped
  64. Chinese Broccoli
    1720IU (34% DV) in 100 grams
  65. Mustard Greens
    1693.4IU (34% DV) in 1 cup, chopped
  66. Chicory Greens
    1657.9IU (33% DV) in 1 cup, chopped
  67. Cooked Snow Peas
    1648IU (33% DV) in 1 cup
  68. Kale
    1598.4IU (32% DV) in 1 cup 1 Inch pieces, loosely packed
  69. Hubbard Squash
    1585.7IU (32% DV) in 1 cup, cubes
  70. Winter Squash
    1585.7IU (32% DV) in 1 cup, cubes
  71. Leeks
    1483.6IU (30% DV) in 1 cup
  72. Cooked Chinese Broccoli
    1441.4IU (29% DV) in 1 cup
  73. Laver Seaweed
    1352.5IU (27% DV) in 10 sheets
  74. Cooked Savoy Cabbage
    1289.1IU (26% DV) in 1 cup, shredded
  75. Cooked Green Peas
    1281.6IU (26% DV) in 1 cup
  76. Canned Tomato Puree
    1275IU (26% DV) in 1 cup
  77. Tomatoes
    1241.2IU (25% DV) in 1 cup cherry tomatoes
  78. Brussels Sprouts (Cooked)
    1209IU (24% DV) in 1 cup
  79. Cooked Tomatoes
    1173.6IU (23% DV) in 1 cup
  80. Pumpkin Leaves (Cooked)
    1136IU (23% DV) in 1 cup
  81. Peas
    1109.3IU (22% DV) in 1 cup
  82. Watercress
    1084.9IU (22% DV) in 1 cup, chopped
  83. Endive
    1083.5IU (22% DV) in 1 cup
  84. Broccoli Raab (Rapini)
    1048.8IU (21% DV) in 1 cup chopped
  85. Asparagus
    1013IU (20% DV) in 1 cup
  86. Cooked Leeks
    1006.9IU (20% DV) in 1 leek
  87. Canned Tomato Paste
    1006.5IU (20% DV) in 1/4 cup
  88. Red Cabbage
    993.2IU (20% DV) in 1 cup, chopped
  89. Serrano Peppers
    983.9IU (20% DV) in 1 cup, chopped
  90. Chrysanthemum Leaves
    953.7IU (19% DV) in 1 cup, chopped
  91. Baked Acorn Squash
    877.4IU (18% DV) in 1 cup, cubes
  92. Fennel
    837.8IU (17% DV) in 1 cup, sliced
  93. Cooked Green Snap Beans
    791.3IU (16% DV) in 1 cup
  94. Green Tomatoes
    789.7IU (16% DV) in 1 medium
  95. Cooked Celery
    781.5IU (16% DV) in 1 cup, diced
  96. Pumpkin Leaves
    757.4IU (15% DV) in 1 cup
  97. Okra
    716IU (14% DV) in 1 cup
  98. Savoy Cabbage
    700IU (14% DV) in 1 cup, shredded
  99. Green Snap Beans (Raw)
    690IU (14% DV) in 1 cup 1/2 Inch pieces
  100. Snow Peas
    684.8IU (14% DV) in 1 cup, whole
  101. Stewed Tomatoes
    672.7IU (13% DV) in 1 cup
  102. Brussels Sprouts (Raw)
    663.5IU (13% DV) in 1 cup
  103. Cooked Nopales
    660.1IU (13% DV) in 1 cup
  104. Pumpkin Flowers
    642.5IU (13% DV) in 1 cup
  105. Cooked Green Bell Peppers
    631.8IU (13% DV) in 1 cup, chopped or strips
  106. Chrysanthemum
    580IU (12% DV) in 1 cup (1 Inch pieces)
  107. Purslane
    567.6IU (11% DV) in 1 cup
  108. Broccoli
    566.9IU (11% DV) in 1 cup chopped
  109. Succotash
    564.5IU (11% DV) in 1 cup
  110. Green Bell Peppers
    551.3IU (11% DV) in 1 cup, chopped
  111. Hot Green Chili Peppers
    530.6IU (11% DV) in 1 pepper
  112. Cooked Lima Beans
    515.1IU (10% DV) in 1 cup
  113. Acorn Squash
    513.8IU (10% DV) in 1 cup, cubes
  114. Cooked Malabar Spinach
    509.5IU (10% DV) in 1 cup
  115. Cooked Okra
    452.8IU (9% DV) in 1 cup slices
  116. Bitter Melon
    438IU (9% DV) in 1 cup (1/2 Inch pieces)
  117. Red Chili Peppers
    428.4IU (9% DV) in 1 pepper
  118. Banana Peppers
    421.6IU (8% DV) in 1 cup
  119. Nopales
    393IU (8% DV) in 1 cup, sliced
  120. Cooked Summer Squash
    381.6IU (8% DV) in 1 cup, sliced
  121. Canned Lima Beans
    372IU (7% DV) in 1 cup
  122. Sweet Yellow Peppers
    372IU (7% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  123. Iceberg Lettuce
    361.4IU (7% DV) in 1 cup shredded
  124. Canned Pimentos
    318.6IU (6% DV) in 1 tbsp
  125. Cucumber
    316.1IU (6% DV) in 1 cucumber (8-1/4 Inch)
  126. Sour Pickled Cucumber
    296.1IU (6% DV) in 1 cup
  127. Celery
    287.4IU (6% DV) in 1 stalk, large (11 Inch-12 Inch long)
  128. Cooked Napa Cabbage
    286.7IU (6% DV) in 1 cup
  129. Scallop Squash
    282.1IU (6% DV) in 1 cup slices
  130. Celtuce
    280IU (6% DV) in 1 leaf
  131. Low Sodium Sour Pickles
    273.1IU (5% DV) in 1 cup, chopped or diced
  132. Yellow Corn Sweet
    271.2IU (5% DV) in 1 cup
  133. Cilantro
    269.9IU (5% DV) in 1/4 cup
  134. Sweet Pickled Cucumbers
    267.4IU (5% DV) in 1 large Gherkin (3 Inch long)
  135. Zucchini
    248IU (5% DV) in 1 cup, chopped
  136. Arugula
    237.3IU (5% DV) in 1/2 cup
  137. Cooked Yellow Sweet Corn
    234.1IU (5% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  138. Summer Squash
    226IU (5% DV) in 1 cup, sliced
  139. Hungarian Peppers
    220.3IU (4% DV) in 1 pepper
  140. Yam
    207IU (4% DV) in 1 cup, cubes
  141. Cooked Scallop Squash
    204IU (4% DV) in 1 cup, mashed
  142. Pea Sprouts
    199.2IU (4% DV) in 1 cup
  143. Crookneck Summer Squash
    190.5IU (4% DV) in 1 cup sliced
  144. Sweet Pickled Relish
    182.7IU (4% DV) in 1 tbsp
  145. Green Chili Peppers
    175.1IU (4% DV) in 1 cup
  146. Cooked Spaghetti Squash
    170.5IU (3% DV) in 1 cup
  147. Cooked Yam
    165.9IU (3% DV) in 1 cup, cubes
  148. Poi
    158.4IU (3% DV) in 1 cup
  149. Jalapeno Peppers
    150.9IU (3% DV) in 1 pepper
  150. Sping Onions
    149.6IU (3% DV) in 1 medium (4-1/8 Inch long)
  151. Radish Sprouts
    148.6IU (3% DV) in 1 cup
  152. Bitter Melon (Cooked)
    140.1IU (3% DV) in 1 cup (1/2 Inch pieces)
  153. Kimchi
    139.5IU (3% DV) in 1 cup
  154. Chives
    130.6IU (3% DV) in 1 tbsp chopped
  155. Cooked Green Cauliflower
    129.6IU (3% DV) in 1/5 head
  156. Spaghetti Squash
    121.2IU (2% DV) in 1 cup, cubes
  157. Cooked Cabbage
    120IU (2% DV) in 1 cup
  158. Pickled Beets
    111.2IU (2% DV) in 1 cup slices
  159. Cooked Taro
    110.9IU (2% DV) in 1 cup, sliced
  160. Yellow Snap Beans
    108IU (2% DV) in 1 cup 1/2 Inch pieces
  161. Cooked Yellow Snap Beans
    101.3IU (2% DV) in 1 cup
  162. Green Cauliflower
    99.2IU (2% DV) in 1 cup
  163. Ketchup
    89.6IU (2% DV) in 1 tbsp
  164. Low Sodium Ketchup
    89.6IU (2% DV) in 1 tbsp
  165. Cabbage
    87.2IU (2% DV) in 1 cup, chopped
  166. Taro
    79IU (2% DV) in 1 cup, sliced
  167. Oyster Mushrooms
    71IU (1% DV) in 1 large
  168. Low Sodium Sweet Pickles
    67IU (1% DV) in 1 slice
  169. Cooked Beets
    59.5IU (1% DV) in 1 cup
  170. Cooked Kohlrabi
    57.8IU (1% DV) in 1 cup slices
  171. Spirulina
    56IU (1% DV) in 100 grams
  172. Alfalfa Sprouts
    51.2IU (1% DV) in 1 cup
  173. Cooked Red Cabbage
    49.5IU (1% DV) in 1 cup
  174. Kohlrabi
    48.6IU (1% DV) in 1 cup
  175. Beets (Raw)
    44.9IU (1% DV) in 1 cup
  176. Dill Pickles
    43.8IU (1% DV) in 1 spear, small
  177. Reduced Sodium Dill Pickles
    43.8IU (1% DV) in 1 spear, small
  178. Cooked Lentil Sprouts
    41IU (1% DV) in 100 grams
  179. Dried Spirulina Seaweed
    39.9IU (1% DV) in 1 tablespoon
  180. Tomatillos
    38.8IU (1% DV) in 1 medium
  181. Cooked Soybean Sprouts
    37.6IU (1% DV) in 1 cup
  182. Cooked Eggplant
    36.6IU (1% DV) in 1 cup (1 Inch cubes)
  183. Wakame
    36IU (1% DV) in 2 tbsp (1/8 cup)
  184. Lentil Sprouts
    34.7IU (1% DV) in 1 cup
  185. Bamboo Shoots
    30.2IU (1% DV) in 1 cup (1/2 Inch slices)
  186. Jerusalem-artichokes raw
    30IU (1% DV) in 1 cup slices
  187. Baked Red Potatoes
    29.9IU (1% DV) in 1 potato large (3 Inch to 4-1/4 Inch dia.
  188. Cassava
    26.8IU (1% DV) in 1 cup
  189. Sauerkraut
    25.6IU (1% DV) in 1 cup
  190. Hot Dog Relish
    25.1IU (1% DV) in 1 tbsp
  191. Arrowroot
    22.8IU in 1 cup, sliced
  192. Eggplant
    18.9IU in 1 cup, cubes
  193. Cooked Artichokes (Globe or French)
    18.5IU in 1 cup
  194. Sun-Dried Tomatoes
    17.5IU in 1 piece
  195. Baked Potatoes (With Skin)
    17.3IU in 1 potato medium
  196. Bamboo Shoots (Canned)
    17IU in 1 cup (1/8 Inch slices)
  197. Stirfried Soybean Sprouts
    17IU in 100 grams
  198. Artichokes (Globe or French)
    16.6IU in 1 artichoke, medium
  199. Witloof Chicory
    15.4IU in 1 head
  200. Cooked Cauliflower
    14.9IU in 1 cup