Foods High in Vitamin A: Liver, Dairy, Eggs and Orange and Dark Green Plant Foods
Which foods provide vitamin A: liver, dairy, eggs, fish and orange and dark green plant foods, with USDA amounts in RAE, official limits, and why liver needs care in pregnancy.
Content last updated . This page has not been medically reviewed.
What "RAE" means
Vitamin A amounts on US labels and in the table below are in micrograms of retinol activity equivalents (mcg RAE). One mcg RAE equals 1 mcg of retinol, and the FDA's labeling conversion counts 12 mcg of carotene from food as 1 mcg RAE, so plant foods are credited for less than their carotene weight. [3] The NHS (UK) uses retinol equivalents (RE). [2] More on units is at Vitamin units explained.How much vitamin A is in common foods
Amounts come from the USDA FoodData Central "SR Legacy" data (April 2018 release); the amount per serving is worked out from USDA's per-100 g values and gram weights. [4] Brands, season and preparation change the numbers. The last column compares a serving with the Daily Value on US labels, 900 mcg RAE. [5] That is a label reference amount, not a personal requirement.| Food | Serving | Vitamin A (mcg RAE) | % of US label Daily Value |
|---|---|---|---|
| Beef liver, pan-fried | 3 oz (85 g) | 6,582 | 731% |
| Cod liver oil (a supplement-type oil) | 1 tbsp (13.6 g) | 4,080 | 453% |
| Sweet potato, baked in skin | 1/2 cup (100 g) | 961 | 107% |
| Butternut squash, baked | 1/2 cup cubes (102 g) | 572 | 64% |
| Carrot, raw | 1 medium (61 g) | 509 | 57% |
| Spinach, cooked | 1/2 cup (90 g) | 472 | 52% |
| Cantaloupe, raw | 1 cup cubes (160 g) | 270 | 30% |
| Soymilk with added calcium, vitamins A and D | 1 cup (243 g) | 134 | 15% |
| Whole milk with added vitamin D | 1 cup (244 g) | 112 | 12% |
| Cheddar cheese | 1 oz (28 g) | 96 | 11% |
| Mango, raw | 1 cup pieces (165 g) | 89 | 10% |
| Kale, cooked | 1/2 cup (59 g) | 86 | 10% |
| Egg, whole, hard-boiled | 1 large (50 g) | 74 | 8% |
| Herring, Atlantic, cooked | 3 oz (85 g) | 31 | 3% |
Orange and dark green plant foods supply provitamin A, not retinol. MedlinePlus says the deeper or brighter the colour, the more carotenoids, and that absorption improves when these foods are eaten with a small amount of fat. [1] Carotenoids as a group are covered on Carotenoids.
Official intake levels and upper limits
| Body, year | Group | Figure |
|---|---|---|
| US Dietary Reference Intakes via MedlinePlus, 2025 | Males 14 and older; females 14 and older (RDA) | 900 mcg; 700 mcg a day [1] |
| US via MedlinePlus, 2025 | Females 19 to 50, pregnancy; breastfeeding | 770 mcg; 1,300 mcg a day [1] |
| NHS (UK), page reviewed 2020 | Adults 19 to 64, men; women | 700 mcg; 600 mcg RE a day [2] |
| EFSA (EU), version of August 2025 | Upper level, adults including pregnancy and lactation; applies to preformed vitamin A (retinol and retinyl esters) | 3,000 mcg RE a day [6] |
| NHS (UK), 2020 | Average intake from food and supplements combined, advised not to exceed (older adults, especially after menopause) | 1.5 mg (1,500 mcg) a day [2] |
Frequently asked questions
What foods are highest in vitamin A?
In the USDA data used here, pan-fried beef liver was far above everything else, then baked sweet potato, butternut squash, carrots and cooked spinach. [4]
Is beta-carotene the same as vitamin A?
No. Beta-carotene is a plant pigment the body converts to vitamin A. [1] Food labels in the US count 12 mcg of carotene from food as 1 mcg RAE. [3]
Can vitamin A in food be too much?
Yes, mainly from liver and from supplements. The NHS advises limits on liver and on total vitamin A intake. [2] Large amounts of beta-carotene from plant foods do not cause serious illness but can colour skin. [1]
Should I avoid liver in pregnancy?
The NHS advises avoiding liver and liver products during pregnancy. [7] Ask your midwife or doctor about other foods and supplements.
Do carrots really help eyesight?
MedlinePlus says vitamin A promotes good eyesight, especially in low light, and a lack of it can cause night blindness; [1] Proper evidence not found: the sources read give no evidence that eating more than enough vitamin A improves normal eyesight.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and who should ask a clinician
- Liver. The NHS says liver and liver products have high levels of vitamin A that can harm a baby, so they should be avoided in pregnancy. [7] It also advises not eating liver or pâté more than once a week and notes that eating liver weekly means not taking vitamin A supplements. [2] A single serving of liver in the table is several times the US label Daily Value.
- Pregnancy and retinoid medicines. MedlinePlus says large doses of vitamin A in pregnancy can cause birth defects. [1] See Vitamin A excess, pregnancy and retinoid medicines and Pregnancy and breastfeeding.
- Bones. The NHS says an average of more than 1.5 mg a day over many years may affect bones and make fractures more likely in older age. [2]
- Fish liver oils. MedlinePlus lists cod fish oil among high vitamin A sources, [1] and the table shows how concentrated it is. Supplement-type oils are not equivalent to fish or eggs; ask a pharmacist.
- Beta-carotene supplements. MedlinePlus says they do not reduce cancer risk and may increase it in current and former smokers and in asbestos-exposed workers; large amounts of beta-carotene can turn skin yellow or orange without serious illness. [1] Foods are different: MedlinePlus says eating beta-carotene food sources may reduce cancer risk. [1]
- Children. Babies and children become sick on smaller doses, and swallowing products containing vitamin A, even a retinol skin cream, can cause poisoning. [1] If a child may have swallowed vitamin A products or fish liver oil, call Poison Help at 1-800-222-1222 (US), or 911 if the child is very unwell; see Vitamin overdose in children.
- Medicines and supplements. Tell your care team and pharmacist about all supplements: Medication interactions.
Deficiency is rare in the US, MedlinePlus says, and shows up as night blindness and eye damage; [1] it needs a clinician, not self-treatment.