About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Retinol (vitamin A). This is a research tool — nothing here constitutes medical advice.

About Retinol (vitamin A)

Micronutrient

Retinol is the preformed, immediately usable animal-derived form of vitamin A, found in liver, dairy, and eggs. Unlike beta-carotene, it requires no conversion. It supports vision, immune function, skin integrity, and gene expression. Plant-based diets contain no retinol — the body must convert carotenoids, which it does at variable efficiency.

⚠️ Too little

Night blindness, impaired immune response, dry skin and mucous membranes. Risk is higher on strict plant-based diets if carotenoid conversion is poor (common with certain genetic variants of BCMO1 enzyme).

🚫 Too much

Retinol from supplements or very frequent liver consumption can accumulate to toxic levels. Symptoms include nausea, headache, liver damage. Pregnant women should avoid liver and high-dose vitamin A supplements. Upper limit 3,000 µg retinol/day.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
700 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
424 µg
Omelette, curried, homemade
= 61% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Retinol (vitamin A)

852 foods with recorded data, ranked highest first. Showing 1–100 of 852. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Omelette, curried, homemade 424 µg 61%
★ Cheese, Brie, with outer rind removed 297 µg 42%
★ Shortbread 281 µg 40%
4 Flan, cheese and mushroom, wholemeal, homemade 201 µg 29%
5 Omelette, cheese, homemade 196 µg 28%
6 Pasty, vegetable, wholemeal, homemade 167 µg 24%
7 Pesto sauce, homemade 163 µg 23%
8 Garlic mushrooms, not coated, homemade 162 µg 23%
9 Roulade, spinach 149 µg 21%
10 Flan, vegetable, wholemeal, homemade 129 µg 18%
11 Coffee, Irish 127 µg 18%
12 Omelette, plain, homemade 109 µg 16%
13 Flan, cheese and mushroom, homemade 98 µg 14%
14 Soy milk, sweetened, plain, refrigerated 89.4 µg 13%
15 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 77 µg 11%
16 Pudding, rice, homemade, with whole milk 67 µg 10%
17 Potato, leek and celery bake 64 µg 9%
18 Leeks in cheese sauce, made with whole milk, homemade 60 µg 9%
19 Potatoes, duchesse 60 µg 9%
20 Leeks in cheese sauce, made with semi-skimmed milk, homemade 55 µg 8%
21 Aubergine, stuffed with vegetables, cheese topping 52 µg 7%
22 Leeks in cheese sauce, made with skimmed milk, homemade 50 µg 7%
23 Pudding, rice, homemade, with semi-skimmed milk 49 µg 7%
24 Potatoes, old, mashed with butter 44 µg 6%
25 Yorkshire pudding, made with whole milk 43 µg 6%
26 Omelette, Spanish, homemade 43 µg 6%
27 Lasagne, vegetable, wholemeal, homemade 41 µg 6%
28 Soup, mushroom, carton, chilled 40 µg 6%
29 Flan, vegetable, homemade 39 µg 6%
30 Porridge, made with whole milk 37 µg 5%
31 Coleslaw, not low calorie, retail 37 µg 5%
32 Chocolate covered caramel and biscuit fingers 33 µg 5%
33 Pilau, mushroom, homemade 31 µg 4%
34 Salad, Greek 31 µg 4%
35 Pudding, rice, homemade, with skimmed milk 30 µg 4%
36 Chocolate covered wafer biscuit 28 µg 4%
37 Tomato sauce, homemade 26 µg 4%
38 Lasagne, spinach, wholemeal, homemade 25 µg 4%
39 Peppers, green, stuffed with vegetables, cheese topping, homemade 21 µg 3%
40 Coffee, infusion, average, with single cream 20 µg 3%
41 Pudding, Christmas, homemade 17 µg 2%
42 Pudding, rice, canned 16 µg 2%
43 Nut roast, mixed nuts with egg, homemade 16 µg 2%
44 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 16 µg 2%
45 Curry, vegetable, ready meal, without rice, cooked 15 µg 2%
46 Potato powder, instant, made up with whole milk 14 µg 2%
47 Nut and rice roast, mixed nuts with egg, homemade 14 µg 2%
48 Nut and vegetable roast, mixed nuts with egg, homemade 14 µg 2%
49 Salad, Waldorf 14 µg 2%
50 Pasta, egg, white, dried, raw 14 µg 2%
51 Lentil and nut roast, with egg, homemade 13 µg 2%
52 Coffee, cappuccino, latte 12 µg 2%
53 Porridge, made with milk and water 10 µg 1%
54 Curry, vegetable, retail, with rice 8 µg 1%
55 Coffee, infusion, average, with whole milk 6 µg 1%
56 Coffee, instant, made up with water and whole milk 6 µg 1%
57 Tea, infusion, average, with whole milk 6 µg 1%
58 Coffee, infusion, average, with semi-skimmed milk 3 µg 0%
59 Coffee, instant, made up with water and semi-skimmed milk 3 µg 0%
60 Tea, infusion, average, with semi-skimmed milk 3 µg 0%
61 Curry, vegetable, with yogurt, UK type, homemade 1 µg 0%
62 Clementine 0 µg 0%
63 Satsuma 0 µg 0%
64 Tangerine 0 µg 0%
65 Sago, raw 0 µg 0%
66 Tapioca, raw 0 µg 0%
67 Flour, corn 0 µg 0%
68 Porridge, made with water 0 µg 0%
69 Porridge oats, unfortified 0 µg 0%
70 Rice, white, basmati, raw 0 µg 0%
71 Rice, white, basmati, boiled in unsalted water 0 µg 0%
72 Rice, white, basmati, easy cook, raw 0 µg 0%
73 Rice, white, long grain, raw 0 µg 0%
74 Rice, white, long grain, boiled in unsalted water 0 µg 0%
75 Rice, white, pudding, raw 0 µg 0%
76 Rice, brown, basmati, raw 0 µg 0%
77 Rice, brown, basmati, boiled in unsalted water 0 µg 0%
78 Rice, brown, wholegrain, raw 0 µg 0%
79 Rice, brown, wholegrain, boiled in unsalted water 0 µg 0%
80 Rice, brown, easy cook, raw 0 µg 0%
81 Rice, brown, easy cook, boiled in unsalted water 0 µg 0%
82 Rice, wild, raw 0 µg 0%
83 Rice, wild, boiled in unsalted water 0 µg 0%
84 Rice, Thai fragrant, raw 0 µg 0%
85 Rice, Thai fragrant, boiled in unsalted water 0 µg 0%
86 Rice, red, raw 0 µg 0%
87 Red rice, boiled in unsalted water 0 µg 0%
88 Rice, white, Italian Arborio risotto, raw 0 µg 0%
89 Rice, white, Italian "Arborio" risotto, boiled in unsalted water 0 µg 0%
90 Rice, ready-cooked, "plain", re-heated 0 µg 0%
91 Flour, wheat, white, plain, soft 0 µg 0%
92 Flour, wheat, white, self raising 0 µg 0%
93 Flour, wheat, wholemeal 0 µg 0%
94 Flour, wheat, wholemeal, self raising 0 µg 0%
95 Flour, wheat, brown 0 µg 0%
96 Flour, chapati, white 0 µg 0%
97 Flour, chapati, brown 0 µg 0%
98 Flour, gram 0 µg 0%
99 Flour, rye 0 µg 0%
100 Flour, soya 0 µg 0%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.