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200 Vegetables Highest in Vitamin A

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3000IU Vitamin A = 100% DV
  1. Boiled Sweet Potatoes
    51627.2IU (1721% DV) in 1 cup, mashed
  2. Canned Pumpkin
    38129.4IU (1271% DV) in 1 cup
  3. Cooked Carrots
    26571.5IU (886% DV) in 1 cup slices
  4. Cooked Butternut Squash
    22867.8IU (762% DV) in 1 cup, cubes
  5. Mashed Sweet Potatoes
    22182.5IU (739% DV) in 1 cup
  6. Cooked Sweet Potatoes
    21908.5IU (730% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  7. Sweet Potatoes
    18868.7IU (629% DV) in 1 cup, cubes
  8. Cooked Spinach
    18865.8IU (629% DV) in 1 cup
  9. Cooked Kale
    17707.3IU (590% DV) in 1 cup, chopped
  10. Cooked Mustard Greens
    17318IU (577% DV) in 1 cup, chopped
  11. Butternut Squash
    14882IU (496% DV) in 1 cup, cubes
  12. Mustard Spinach
    14850IU (495% DV) in 1 cup, chopped
  13. Cooked Mustard Spinach
    14760IU (492% DV) in 1 cup, chopped
  14. Cooked Collards
    14440IU (481% DV) in 1 cup, chopped
  15. Cooked Pumpkin
    14099.8IU (470% DV) in 1 cup, mashed
  16. Cooked Hubbard Squash
    13745.3IU (458% DV) in 1 cup, cubes
  17. Carrots
    12028.3IU (401% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  18. Baby Carrots
    11721.5IU (391% DV) in 1 NLEA serving
  19. Cooked Beet Greens
    11021.8IU (367% DV) in 1 cup (1 Inch pieces)
  20. Cooked Turnip Greens
    10980IU (366% DV) in 1 cup, chopped
  21. Cooked Swiss Chard
    10717IU (357% DV) in 1 cup, chopped
  22. Cooked Winter Squash
    10707.2IU (357% DV) in 1 cup, cubes
  23. Sun-dried Hot Chile Peppers
    9800.6IU (327% DV) in 1 cup
  24. Vinespinach
    8000IU (267% DV) in 100 grams
  25. Pak-choi (Bok Choy) (Cooked)
    7223.3IU (241% DV) in 1 cup, shredded
  26. Cooked Dandelion Greens
    7178.9IU (239% DV) in 1 cup, chopped
  27. Cooked New Zealand Spinach
    6519.6IU (217% DV) in 1 cup, chopped
  28. Turnip Greens
    6372.9IU (212% DV) in 1 cup, chopped
  29. Cooked Garden Cress
    6276.2IU (209% DV) in 1 cup
  30. Dandelion Greens
    5588.6IU (186% DV) in 1 cup, chopped
  31. Cooked Swamp Cabbage
    5096IU (170% DV) in 1 cup, chopped
  32. Parsley
    5054.4IU (168% DV) in 1 cup chopped
  33. Jute Potherb (Molokhiya) (Cooked)
    4511IU (150% DV) in 1 cup
  34. Romain Lettuce
    4093.7IU (136% DV) in 1 cup shredded
  35. Cooked Red Bell Peppers
    3970.4IU (132% DV) in 1 cup, strips
  36. Cooked Broccoli Raab
    3853.1IU (128% DV) in 1 NLEA serving
  37. Sweet Red Bell Peppers
    3725.9IU (124% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  38. Fiddlehead Ferns
    3617IU (121% DV) in 100 grams
  39. Swamp Cabbage
    3528IU (118% DV) in 1 cup, chopped
  40. Dried Ancho Peppers
    3474.5IU (116% DV) in 1 pepper
  41. Garden Cress
    3458.5IU (115% DV) in 1 cup
  42. Bok Choy
    3127.6IU (104% DV) in 1 cup, shredded
  43. Cooked Escarole
    2832IU (94% DV) in 1 cup
  44. Spinach
    2813.1IU (94% DV) in 1 cup
  45. Green Leaf Lettuce
    2665.8IU (89% DV) in 1 cup shredded
  46. Cooked Scotch Kale
    2592.2IU (86% DV) in 1 cup, chopped
  47. Cooked Chrysanthemum
    2572IU (86% DV) in 1 cup (1 Inch pieces)
  48. Tahitian Taro
    2556.3IU (85% DV) in 1 cup slices
  49. Dried Pasilla Peppers
    2503.2IU (83% DV) in 1 pepper
  50. New Zealand Spinach
    2464IU (82% DV) in 1 cup, chopped
  51. Cooked Tahitian Taro
    2416.7IU (81% DV) in 1 cup slices
  52. Broccoli (Cooked)
    2414.9IU (80% DV) in 1 cup chopped
  53. Beet Greens (Raw)
    2403.9IU (80% DV) in 1 cup
  54. Cooked Pumpkin Flowers
    2323.6IU (77% DV) in 1 cup
  55. Swiss Chard
    2201.8IU (73% DV) in 1 cup
  56. Cooked Purslane
    2129.8IU (71% DV) in 1 cup
  57. Red Leaf Lettuce
    2097.8IU (70% DV) in 1 cup shredded
  58. Cooked Podded Peas
    2097.6IU (70% DV) in 1 cup
  59. Scotch Kale
    2077IU (69% DV) in 1 cup, chopped
  60. Cooked Cookneck Summer Squash
    2010.6IU (67% DV) in 1 cup, sliced
  61. Cooked Zucchini
    2010.6IU (67% DV) in 1 cup, sliced
  62. Cooked Acorn Squash
    2001.7IU (67% DV) in 1 cup, mashed
  63. Canned Asparagus
    1989.2IU (66% DV) in 1 cup
  64. Butterhead Lettuce
    1821.6IU (61% DV) in 1 cup, shredded or chopped
  65. Asparagus (Cooked)
    1810.8IU (60% DV) in 1 cup
  66. Collards
    1806.8IU (60% DV) in 1 cup, chopped
  67. Chinese Broccoli
    1720IU (57% DV) in 100 grams
  68. Mustard Greens
    1693.4IU (56% DV) in 1 cup, chopped
  69. Chicory Greens
    1657.9IU (55% DV) in 1 cup, chopped
  70. Cooked Snow Peas
    1648IU (55% DV) in 1 cup
  71. Kale
    1598.4IU (53% DV) in 1 cup 1 Inch pieces, loosely packed
  72. Hubbard Squash
    1585.7IU (53% DV) in 1 cup, cubes
  73. Winter Squash
    1585.7IU (53% DV) in 1 cup, cubes
  74. Leeks
    1483.6IU (49% DV) in 1 cup
  75. Cooked Chinese Broccoli
    1441.4IU (48% DV) in 1 cup
  76. Laver Seaweed
    1352.5IU (45% DV) in 10 sheets
  77. Cooked Savoy Cabbage
    1289.1IU (43% DV) in 1 cup, shredded
  78. Cooked Green Peas
    1281.6IU (43% DV) in 1 cup
  79. Green Peas (Cooked)
    1281.6IU (43% DV) in 1 cup
  80. Canned Tomato Puree
    1275IU (43% DV) in 1 cup
  81. Tomatoes
    1241.2IU (41% DV) in 1 cup cherry tomatoes
  82. Brussels Sprouts (Cooked)
    1209IU (40% DV) in 1 cup
  83. Cooked Tomatoes
    1173.6IU (39% DV) in 1 cup
  84. Pumpkin Leaves (Cooked)
    1136IU (38% DV) in 1 cup
  85. Peas
    1109.3IU (37% DV) in 1 cup
  86. Watercress
    1084.9IU (36% DV) in 1 cup, chopped
  87. Endive
    1083.5IU (36% DV) in 1 cup
  88. Broccoli Raab (Rapini)
    1048.8IU (35% DV) in 1 cup chopped
  89. Asparagus
    1013IU (34% DV) in 1 cup
  90. Cooked Leeks
    1006.9IU (34% DV) in 1 leek
  91. Canned Tomato Paste
    1006.5IU (34% DV) in 1/4 cup
  92. Red Cabbage
    993.2IU (33% DV) in 1 cup, chopped
  93. Serrano Peppers
    983.9IU (33% DV) in 1 cup, chopped
  94. Chrysanthemum Leaves
    953.7IU (32% DV) in 1 cup, chopped
  95. Baked Acorn Squash
    877.4IU (29% DV) in 1 cup, cubes
  96. Fennel
    837.8IU (28% DV) in 1 cup, sliced
  97. Cooked Green Snap Beans
    791.3IU (26% DV) in 1 cup
  98. Green Tomatoes
    789.7IU (26% DV) in 1 medium
  99. Cooked Celery
    781.5IU (26% DV) in 1 cup, diced
  100. Pumpkin Leaves
    757.4IU (25% DV) in 1 cup
  101. Okra
    716IU (24% DV) in 1 cup
  102. Savoy Cabbage
    700IU (23% DV) in 1 cup, shredded
  103. Green Snap Beans (Raw)
    690IU (23% DV) in 1 cup 1/2 Inch pieces
  104. Snow Peas
    684.8IU (23% DV) in 1 cup, whole
  105. Stewed Tomatoes
    672.7IU (22% DV) in 1 cup
  106. Brussels Sprouts (Raw)
    663.5IU (22% DV) in 1 cup
  107. Cooked Nopales
    660.1IU (22% DV) in 1 cup
  108. Pumpkin Flowers
    642.5IU (21% DV) in 1 cup
  109. Cooked Green Bell Peppers
    631.8IU (21% DV) in 1 cup, chopped or strips
  110. Chrysanthemum
    580IU (19% DV) in 1 cup (1 Inch pieces)
  111. Purslane
    567.6IU (19% DV) in 1 cup
  112. Broccoli
    566.9IU (19% DV) in 1 cup chopped
  113. Cooked Green Beans (Previously Frozen)
    565.7IU (19% DV) in 1 cup
  114. Succotash
    564.5IU (19% DV) in 1 cup
  115. Green Bell Peppers
    551.3IU (18% DV) in 1 cup, chopped
  116. Hot Green Chili Peppers
    530.6IU (18% DV) in 1 pepper
  117. Cooked Lima Beans
    515.1IU (17% DV) in 1 cup
  118. Acorn Squash
    513.8IU (17% DV) in 1 cup, cubes
  119. Cooked Malabar Spinach
    509.5IU (17% DV) in 1 cup
  120. Arugula
    474.6IU (16% DV) in 1 cup
  121. Cooked Okra
    452.8IU (15% DV) in 1 cup slices
  122. Bitter Melon
    438IU (15% DV) in 1 cup (1/2 Inch pieces)
  123. Red Chili Peppers
    428.4IU (14% DV) in 1 pepper
  124. Banana Peppers
    421.6IU (14% DV) in 1 cup
  125. Nopales
    393IU (13% DV) in 1 cup, sliced
  126. Cooked Summer Squash
    381.6IU (13% DV) in 1 cup, sliced
  127. Canned Lima Beans
    372IU (12% DV) in 1 cup
  128. Sweet Yellow Peppers
    372IU (12% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  129. Iceberg Lettuce
    361.4IU (12% DV) in 1 cup shredded
  130. Canned Pimentos
    318.6IU (11% DV) in 1 tbsp
  131. Sauteed Green Bell Peppers
    314IU (10% DV) in 1 cup chopped
  132. Sour Pickled Cucumber
    296.1IU (10% DV) in 1 cup
  133. Celery
    287.4IU (10% DV) in 1 stalk, large (11 Inch-12 Inch long)
  134. Cooked Napa Cabbage
    286.7IU (10% DV) in 1 cup
  135. Scallop Squash
    282.1IU (9% DV) in 1 cup slices
  136. Cooked Okra (Previously Frozen)
    280.6IU (9% DV) in 1/2 cup slices
  137. Celtuce
    280IU (9% DV) in 1 leaf
  138. Low Sodium Sour Pickles
    273.1IU (9% DV) in 1 cup, chopped or diced
  139. Yellow Corn Sweet
    271.2IU (9% DV) in 1 cup
  140. Cilantro
    269.9IU (9% DV) in 1/4 cup
  141. Sweet Pickled Cucumbers
    267.4IU (9% DV) in 1 large Gherkin (3 Inch long)
  142. Freeze-Dried Parsley
    253IU (8% DV) in 1 tbsp
  143. Zucchini
    248IU (8% DV) in 1 cup, chopped
  144. Cooked Yellow Sweet Corn
    234.1IU (8% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  145. Summer Squash
    226IU (8% DV) in 1 cup, sliced
  146. Hungarian Peppers
    220.3IU (7% DV) in 1 pepper
  147. Cooked Scallop Squash
    204IU (7% DV) in 1 cup, mashed
  148. Pea Sprouts
    199.2IU (7% DV) in 1 cup
  149. Crookneck Summer Squash
    190.5IU (6% DV) in 1 cup sliced
  150. Sweet Pickled Relish
    182.7IU (6% DV) in 1 tbsp
  151. Green Chili Peppers
    175.1IU (6% DV) in 1 cup
  152. Cooked Spaghetti Squash
    170.5IU (6% DV) in 1 cup
  153. Cooked Yam
    165.9IU (6% DV) in 1 cup, cubes
  154. Jalapeno Peppers
    150.9IU (5% DV) in 1 pepper
  155. Sping Onions
    149.6IU (5% DV) in 1 medium (4-1/8 Inch long)
  156. Radish Sprouts
    148.6IU (5% DV) in 1 cup
  157. Bitter Melon (Cooked)
    140.1IU (5% DV) in 1 cup (1/2 Inch pieces)
  158. Kimchi
    139.5IU (5% DV) in 1 cup
  159. Dried Chives
    136.6IU (5% DV) in 1 tbsp
  160. Chives
    130.6IU (4% DV) in 1 tbsp chopped
  161. Cooked Green Cauliflower
    129.6IU (4% DV) in 1/5 head
  162. Spaghetti Squash
    121.2IU (4% DV) in 1 cup, cubes
  163. Cooked Cabbage
    120IU (4% DV) in 1 cup
  164. Pickled Beets
    111.2IU (4% DV) in 1 cup slices
  165. Cooked Taro
    110.9IU (4% DV) in 1 cup, sliced
  166. Cucumber
    109.2IU (4% DV) in 1 cup
  167. Yellow Snap Beans
    108IU (4% DV) in 1 cup 1/2 Inch pieces
  168. Cooked Yellow Snap Beans
    101.3IU (3% DV) in 1 cup
  169. Green Cauliflower
    99.2IU (3% DV) in 1 cup
  170. Ketchup
    89.6IU (3% DV) in 1 tbsp
  171. Low Sodium Ketchup
    89.6IU (3% DV) in 1 tbsp
  172. Cabbage
    87.2IU (3% DV) in 1 cup, chopped
  173. Taro
    79IU (3% DV) in 1 cup, sliced
  174. Low Sodium Sweet Pickles
    67IU (2% DV) in 1 slice
  175. Cooked Beets
    59.5IU (2% DV) in 1 cup
  176. Cooked Kohlrabi
    57.8IU (2% DV) in 1 cup slices
  177. Spirulina
    56IU (2% DV) in 100 grams
  178. Alfalfa Sprouts
    51.2IU (2% DV) in 1 cup
  179. Cooked Red Cabbage
    49.5IU (2% DV) in 1 cup
  180. Kohlrabi
    48.6IU (2% DV) in 1 cup
  181. Beets (Raw)
    44.9IU (1% DV) in 1 cup
  182. Dill Pickles
    43.8IU (1% DV) in 1 spear, small
  183. Reduced Sodium Dill Pickles
    43.8IU (1% DV) in 1 spear, small
  184. Oyster Mushrooms
    41.3IU (1% DV) in 1 cup sliced
  185. Cooked Lentil Sprouts
    41IU (1% DV) in 100 grams
  186. Dried Spirulina Seaweed
    39.9IU (1% DV) in 1 tablespoon
  187. Tomatillos
    38.8IU (1% DV) in 1 medium
  188. Cooked Soybean Sprouts
    37.6IU (1% DV) in 1 cup
  189. Cooked Eggplant
    36.6IU (1% DV) in 1 cup (1 Inch cubes)
  190. Wakame
    36IU (1% DV) in 2 tbsp (1/8 cup)
  191. Lentil Sprouts
    34.7IU (1% DV) in 1 cup
  192. Bamboo Shoots
    30.2IU (1% DV) in 1 cup (1/2 Inch slices)
  193. Cassava
    26.8IU (1% DV) in 1 cup
  194. Sauerkraut
    25.6IU (1% DV) in 1 cup
  195. Hot Dog Relish
    25.1IU (1% DV) in 1 tbsp
  196. Arrowroot
    22.8IU (1% DV) in 1 cup, sliced
  197. Mung Bean Sprouts
    21.8IU (1% DV) in 1 cup
  198. Eggplant
    18.9IU (1% DV) in 1 cup, cubes
  199. Cooked Artichokes (Globe Or French)
    18.5IU (1% DV) in 1 cup
  200. Sun-dried Tomatoes
    17.5IU (1% DV) in 1 piece

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