carrot juice

Foods high in vitamin A

If you want to know what foods have vitamin A in them, then you have certainly landed on the correct page. Here we provide you with a list of vitamin A foods, showing some of the best dietary sources of vitamin A. Not only that, but we also explain why you need vitamin A, and also how much you should be consuming each day.

This really is a comprehensive guide to one of the most important nutrients in your diet.

Vitamin A is needed for various reasons including keeping your vision and skin healthy, as well as maintaining strong bones and teeth. The best way to get the vitamin A that you need, is through foods rich in vitamin A, and also supplements.

What you must remember though is that the food sources of one nutrient is always going to provide you with a range of nutritional benefits, whereas a supplement only provides the dose of the nutrient in question.

What foods have vitamin A in them?

Before we proceed to give you a long vitamin A foods list, let's just outline which foods contain vitamin A by the types.

You will find plenty of foods that fit into these categories below.

10 foods high in vitamin A

As far as foods high in vitamin A go, this initial list is some of the richest sources that you are ever going to find. If you are unable to spot anything appealing in there though, we have listed plenty more further down the page.

  1. Carrot juice

    You will have been told that carrots help you to see in the dark, well this is not so far from the truth. Carrots are a magnificent food source of vitamin A, which is something that is needed for good eyesight. Just one glass of this vegetable juice gives you almost ten times the total needed in one day. Carrot juice also acts as a brilliant supply of vitamin B6 and vitamin K.

    A 236g cup of canned carrot juice contains 45,133 International Units, 903% of your RDI (recommended daily intake).
  2. Sweet potato

    Another vegetable acting as one of the best foods rich in vitamin A. The sweet potato is a blockbuster source and is also high in manganese and dietary fiber.

    A 114 g baked sweet potato with skin has 12,907 IU, equating to 475% of the total needed in one day.
    100 g of boiled sweet potato without skin has 15,741 IU, which is 315% of your RDI.
  3. Chicken liver

    Chicken liver, or any liver for that matter, is a valid food high in vitamin A. Just a small amount of liver, can get you a comparatively high amount of this vitamin. Chicken liver is also rich in vitamin B12 and the mineral selenium.

    1 oz of pan fried chicken liver has 4,026 IU, a massive 81% of the total you need in a single day.
  4. Kale

    Kale is another vegetable source of vitamin A, and definitely one that is worth noting. You can get almost three times the daily requirement of vitamin A though a basic serving. Not only that but you also get a great dose of vitamin C and vitamin K.

    A 100 g serving of boiled kale has 13,623 Iu, 272% of the total required in a day.
  5. Carrots

    Just like the juice that can be made from them, carrots themselves are one of the richest sources of vitamin A that you are ever likely to come across. Carrots are also a good source of potassium.

    A large 72 g raw carrot has 12,028 IU, working out at 241% of your daily need.
  6. Butternut Squash

    Here we have a fruit that is an abundantly good food source of vitamin A.

    100 g of butternut squash contains 10,631 IU, 213% of your recommended daily intake.
  7. Spinach

    A vegetable that is jam packed with a huge array of vitamins and minerals, and well worth a mention when it comes to foods with vitamin A in them. You can get over twice the amount of vitamin A needed in a day through a basic serving of boiled spinach. On top of that you can also get a large amount of the minerals calcium and iron.

    A 100g serving of boiled spinach holds 10481 IU, 210% of the total required in one day.
  8. Turnip greens

    Vegetable greens a very good dietary source of vitamin A. You simply cannot leave turnip greens out when it comes to foods rich in vitamin A, as you get well over the total needed in a day though just 100 grams. They are also crammed full of several other vital nutrients.

    100 g of boiled turnip greens has 7626 IU, 153% of your RDI.
  9. Beet greens

    Yet another wonderful example of greens that have a high volume of vitamin A. Beet greens offer lots more with their vitamin B2 content too.

    100g of boiled beet greens has 7653, 153% of your body's daily requirement.
  10. Mustard greens

    As you can see there is a bit of a trend starting at the tail end of this list, and that is that vegetable greens are some of the best sources of vitamin A. Mustard greens are the food containing vitamin A that we are recommending here, with one serving giving in excess of the entire vitamin A quote needed in a day.

    100 g of boiled mustard greens has 6324 IU, 126% of your RDI.

These foods with vitamin A in them are by no means the exact ten richest sources, however they are mainly foods that are widely available and therefore easy to include in your diet.

More foods with vitamin A in them

If you didn't find anything that you liked in the above list of foods , here are a load more great examples of foods that contain vitamin A.

Displayed is the name of the food, the serving size, the vitamin A content of the food, and the percentage of your RDI that this equates to.

  • Red pepper - A 164 g raw sweet red pepper has 5135 IU / 103%
  • Pumpkin - 100g of boiled pumpkin has 4992 IU / 100%
  • Bok Choy - 100 g of boiled bok choy contains 4249 IU / 85%
  • Cantaloupe - A large 102 g slice of cantaloupe has 3450 IU / 69%
  • Broccoli - A medium 180 g stalk of boiled broccoli has 2786 IU / 56%
  • Apricots - A 100 g serving of apricots has 1926 IU / 39%
  • Watermelon - A 286 g slice of watermelon has 1627 IU / 33%
  • Papaya - A small 152 g papaya has 1663 IU / 33%
  • Mango - A 207 g mango has 1584 IU / 32%
  • Tomato - A large 182 g tomato has 1516 IU / 30%
  • Asparagus - A 180 g cup of boiled asparagus has 1451 IU / 29%
  • Prunes - A 174 g cup of pitted dried plums, prunes contains 1359 IU / 27%
  • Milk - A 247 g cup of skim milk has 1131 IU / 23%
  • Oats - A 28g packet of instant fortified plain oats hold 1000 IU / 20%
  • Cheddar cheese - 100 g of cheddar cheese contains 1002 IU / 20%
  • Green beans - A 125 g serving of boiled green beans has 875 IU / 17%
  • Sun-dried tomatoes - 100 g of sun-dried tomatoes has 874 IU / 17%
  • Boiled eggs - A 136 g cup of hard boiled egg chunks has 797 IU / 16%
  • Brie Cheese - 100 g of brie cheese has 592 IU / 12%
  • Green pepper - A large 164 g raw sweet green pepper has 607 IU / 12%
  • Peas - An 80 g serving of boiled green peas from frozen has 1680 IU / 11%
  • Nectarine - A 156 g nectarine has 518 IU / 10%
  • Peach - A medium 150 g peach has 489 IU / 10%

The RDI that we have used in the above examples applies to the average adult male. This can vary due to age, gender and medical conditions. To find out how much vitamin A you should be consuming each day, please see further down the page.

How much vitamin A should I take per day?

Now we are going to highlight how much vitamin A is needed per day for you. This is going to apply to the average person of the age and genders stated, and can still vary depending on medical conditions.

  • Children 1-3 - 1,000 IU
  • Children 4-8 - 1,300 IU
  • Children 9-13 - 2,000
  • Males 14 and above - 3,000 IU
  • Females 14 and above - 2,400 IU

It is important to remember that various other foods in your diet will also contribute to your vitamin A intake, in addition to the vitamin A foods that we have listed above.

Further information

Did you find all of the information that you were looking for in relation to vitamin A rich foods? If you want to see similar information on the various other nutrients that are essential to your diet, why not check out our vitamins and minerals index, as we have them all covered.

If you want to learn more about the calories found in the many foods listed on this page, please check out the menus on the left hand side of the page.

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