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Certain vegetables and fruits, as well as animal products, are good sources of vitamin A. This includes kale, spinach, mango, and guava, as well as beef, chicken, fish, cheese, and eggs.

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Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function, and reproductive health.

Getting adequate amounts from your diet should prevent the symptoms of vitamin A deficiency. While most people in developed countries get enough vitamin A from their diet, this deficiency is a leading cause of blindness in developing countries.

The recommended dietary allowance (RDA) is 900 micrograms (mcg) for males assigned at birth (MAABs), 700 mcg for females assigned at birth (FAABs), and 300–500 mcg for children and adolescents.

The RDA provides enough vitamin A for the vast majority of people. In fact, a daily value (DV) of 900 mcg is used as a reference on nutrition labels in the United States and Canada.

This article lists 20 animal and plant foods rich in sources of vitamin A (retinol), including preformed vitamin A and provitamin A carotenoids, such as beta-carotene, which convert to retinol in the body.

What animal foods are high in vitamin A?

Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese, and butter.

Here are some of the best sources of vitamin A1.

1. Beef liver, cooked

3.5 ounces (oz), or 100 grams (g), contains 7,740 mcg of retinol, or 860% of the DV.

2. Lamb liver, cooked

3.5 oz (100 g) contains 7,780 mcg of retinol, or 864% of the DV.

3. Liver sausage (liverwurst)

3.5 oz (100 g) contains 8,310 mcg of retinol, or 923% of the DV.

4. Cod liver oil

1 tablespoon (tbsp), or 14 g, contains 4,080 mcg of retinol, or 453% of the DV.

5. King mackerel, cooked

3.5 oz (100 g) contains 252 mcg of retinol, or 28% of the DV.

6. Salmon, cooked

3.5 oz (100 g) contains 69 mcg of retinol, or 8% of the DV.

7. Bluefin tuna, cooked

3.5 oz (100 g) contains 757 mcg of retinol, or 84% of the DV.

8. Goose live pate, canned

1 tbsp (13 g) contains 130 mcg of retinol, or 14% of the DV.

9. Goat cheese

1 oz (28 g) contains 82 mcg of retinol, or 9% of the DV.

10. Butter

1 tbsp (14 g) contains 97 mcg of retinol, or 11% of the DV.

11. Limburger cheese

1 oz (28 g) contains 96 mcg of retinol, or 11% of the DV.

12. Cheddar cheese

1 oz (28 g) contains 74 mcg of retinol, or 8% of the DV.

13. Camembert cheese

1 oz (28 g) contains 68 mcg of retinol, or 8% of the DV.

14. Roquefort cheese

1 oz (28 g) contains 83 mcg of retinol, or 9% of the DV.

15. Eggs

One large (50 g) hard-boiled egg contains 75 mcg of retinol or 8% of the DV.

16. Trout, cooked

3.5 oz (100 g) contains 100 mcg of retinol, or 11% of the DV.

17. Clams, canned

3.5 oz (100 g) contains 101 mcg of retinol, or 11% of the DV.

18. Cream cheese

1 oz (28 g) contains 87 mcg of retinol, or 10% of the DV.

19. Oysters, canned

3.5 oz (100 g) contains 98 mcg of retinol, or 11% of the DV.

20. Whole milk

1 cup (237 milliliters) contains 78 mcg of retinol, or 9% of the DV.

What vegetables have vitamin A?

Your body can produce vitamin A from carotenoids found in plants.

These carotenoids include beta-carotene and alpha-carotene, collectively known as provitamin A.

However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A.

Depending on your genetics, the following vegetables might provide considerably less vitamin A than indicated.

1. Sweet potato, baked

1 cup (200 g) contains 1,920 mcg retinol activity equivalents (RAE), or 213% of the DV.

2. Butternut squash, baked

1 cup (205 g) contains 1,140 mcg RAE, or 127% of the DV.

3. Kale, cooked

1 cup (118 g) contains 172 mcg RAE, or 19% of the DV.

4. Collard greens, cooked

1 cup (190 g) contains 722 mcg RAE, or 80% of the DV.

5. Turnip greens, cooked

1 cup (144 g) contains 549 mcg RAE, or 61% of the DV.

6. Carrots, cooked

1 cup (155 g) contains 1,280 mcg RAE, or 142% of the DV.

7. Sweet red pepper, raw

1 large (164 g) sweet red pepper contains 257 mcg RAE, or 29% of the DV.

8. Swiss chard, cooked

1 cup (175 g) contains 536 mcg RAE, or 60% of the DV.

9. Spinach, cooked

1 cup (180 g) contains 943 mcg RAE, or 105% of the DV.

10. Romaine lettuce, raw

1 cup (47 g) contains 205 mcg RAE, or 23% of the DV.

What fruits have vitamin A?

Provitamin A is generally more abundant in vegetables than fruits.

However, a few types of fruit provide good amounts, as shown below.

1. Mango

1 cup (165 g) contains 89 mcg RAE, or 10% of the DV.

2. Cantaloupe

1 cup (160 g) contains 270 mcg RAE, or 30% of the DV.

3. Grapefruit

Half a grapefruit (154 g) contains 89 mcg RAE, or 10% of the DV.

4. Watermelon

1 cup (155 g) contains 43 mcg RAE, or 5% of the DV.

5. Papaya

1 cup (165 g) contains 78 mcg RAE, or 9% of the DV.

6. Apricot

Two apricots (70 g) contain 67 mcg RAE, or 7% of the DV.

7. Tangerine

One tangerine (109 g) contains 37 mcg RAE, or 4% of the DV.

8. Nectarine

One nectarine (140 g) contains 29 mcg RAE, or 3% of the DV.

9. Guava

Two guavas (110 g) contain 34 mcg RAE, or 4% of the DV.

10. Passion fruit

Two passion fruits (36 g) contain 23 mcg RAE, or 3% of the DV.

Frequently asked questions

How can I increase my vitamin A?

You can easily meet your requirements for vitamin A by regularly eating some of the foods listed in this article. Many foods also contain added vitamin A, including cereals, margarine, and dairy products.

Since vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when eaten with fat. Most animal-sourced foods rich in vitamin A are also high in fat, but the same doesn’t apply to most plant sources of provitamin A.

How do you increase vitamin A absorption?

You can improve your absorption of provitamin A from plant sources by adding a dash of oil to your salad.

However, as mentioned above, some people have a genetic mutation that makes the conversion of provitamin A into vitamin A much less efficient.

Because of this, people following a vegetarian or vegan diet should take supplements or eat plenty of the fruits and vegetables listed above.

Fortunately, foods abundant in vitamin A are usually easy to come by, and most are an excellent addition to a healthy diet.

What are the symptoms of low vitamin A?

The symptoms of vitamin A deficiency include hair loss, skin problems, dry eyes, night blindness, and increased susceptibility to infections.

Takeaway

Vitamin A is a critical fat-soluble vitamin that helps maintain vision, body growth, immune function, and reproductive health. Eating enough foods containing vitamin A can help prevent deficiency.

Good sources of vitamin A include vegetables such as carrots and squash, fruits like apricots and watermelon, as well as animal products like beef, chicken, clams, and butter.