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 Vitamin A (RAE). This is a research tool — nothing here constitutes medical advice.

About Vitamin A (RAE)

Micronutrient

Vitamin A as Retinol Activity Equivalents covers both preformed retinol (from animal foods) and provitamin A carotenoids such as beta-carotene (from plants), which the body converts as needed. Essential for vision in dim light, maintenance of skin and mucous membranes, immune function, and normal growth. The conversion ratio from beta-carotene to retinol is approximately 12:1 from food.

⚠️ Too little

Night blindness is the earliest sign; severe deficiency leads to xerophthalmia (dry, damaged corneas) and is a leading cause of preventable blindness globally. Immune function is also impaired, increasing susceptibility to infections.

🚫 Too much

Preformed retinol (not beta-carotene) is toxic in excess. Chronic high intakes from supplements or liver can cause headaches, liver damage, bone thinning, and — critically — birth defects. The EU Tolerable Upper Intake Level is 3,000 µg/day for adults. Beta-carotene from food does not cause toxicity.

Sources: NHS · NIH ODS · EFSA

Daily Reference Intake

EU NRV (adults)
700 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
3,068 µg
Pepper, cayenne, ground
= 438% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Vitamin A (RAE)

917 foods with recorded data, ranked highest first. Showing 1–100 of 917. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Pepper, cayenne, ground 3,068 µg 200%
★ Chilli powder 2,965 µg 200%
★ Dill, dried 2,772 µg 200%
4 Paprika 2,463 µg 200%
5 Curry powder, mixed flavours 2,4 µg 200%
6 Mixed curry spices 1,991 µg 200%
7 Parsley, dried 1,813 µg 200%
8 Butter, salted 887 µg 127%
9 Carrots, old, microwaved 823.8 µg 118%
10 Carrots, old, boiled in unsalted water 801.3 µg 114%
11 Carrots, old, raw 762.4 µg 109%
12 Spinach, mature, raw 691.3 µg 99%
13 Mixed herbs, dried 675 µg 96%
14 Coriander leaves, dried 655.8 µg 94%
15 Cream, double 612 µg 87%
16 Taro leaves, raw 581.7 µg 83%
17 Carrot juice 575.4 µg 82%
18 Curry leaves, fresh 565 µg 81%
19 Spinach, mature, boiled in unsalted water 550.3 µg 79%
20 Patra leaves, raw 533.3 µg 76%
21 Carrots, young, raw 509.6 µg 73%
22 Dill, fresh 508.3 µg 73%
23 Turnip tops, boiled in unsalted water 500 µg 71%
24 Carrots, young, boiled in unsalted water 499.3 µg 71%
25 Basil, dried, ground 469.2 µg 67%
26 Sweet potato, flesh only, boiled in unsalted water 463.3 µg 66%
27 Cheese, cream 460 µg 66%
28 Eggs, chicken, yolk, raw 447 µg 64%
29 Fenugreek leaves, raw 446.7 µg 64%
30 Omelette, curried, homemade 443.2 µg 63%
31 Flan, vegetable, wholemeal, homemade 441 µg 63%
32 Pilaf, rice with spinach, homemade 440 µg 63%
33 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 428.3 µg 61%
34 Sweet potato, baked 428.3 µg 61%
35 Vegetables, mixed, frozen, boiled in unsalted water 420 µg 60%
36 Cheese, goat's, hard 407 µg 58%
37 Marjoram, dried 403.3 µg 58%
38 Mint, dried 402.5 µg 58%
39 Chard, Swiss, raw 380.8 µg 54%
40 Chard, Swiss, boiled in unsalted water 361.6 µg 52%
41 Casserole, bean and mixed vegetable, homemade 356 µg 51%
42 Flan, vegetable, homemade 343 µg 49%
43 Peppers, capsicum, chilli, red, raw 342.1 µg 49%
44 Cheese, Double Gloucester 340 µg 49%
45 Parsley, fresh 336.7 µg 48%
46 Sweet potato, raw, flesh only 330 µg 47%
47 Basil, fresh 329.2 µg 47%
48 Coriander leaves, fresh 327.5 µg 47%
49 Cheese, Cheddar 325 µg 46%
50 Taro leaves, steamed 319.2 µg 46%
51 Spinach, frozen, boiled in unsalted water 318.3 µg 45%
52 Sweet potato, steamed 313.8 µg 45%
53 Cheese, Brie, with outer rind removed 313 µg 45%
54 Cheese, Cheshire 310 µg 44%
55 Bay leaf, dried 309.2 µg 44%
56 Radish leaves, raw 305.8 µg 44%
57 Pasty, vegetable, wholemeal, homemade 305 µg 44%
58 Roulade, spinach 303.7 µg 43%
59 Curry, vegetable, with yogurt, UK type, homemade 302 µg 43%
60 Shortbread 297 µg 42%
61 Sage, dried, ground 295 µg 42%
62 Courgette, dried 290.9 µg 42%
63 Cheese, Brie 285 µg 41%
64 Pesto sauce, homemade 273 µg 39%
65 Curly kale, raw 260.8 µg 37%
66 Curry, vegetable, frozen mixed vegetables, homemade 249 µg 36%
67 Cheese, Edam 248 µg 35%
68 Cheese, Camembert 230 µg 33%
69 Curry, vegetable, in sweet sauce, UK type, homemade 221 µg 32%
70 Pakora/bhajia, spinach, fried in vegetable oil, homemade 220 µg 31%
71 Squash, butternut, raw 218.3 µg 31%
72 Spring greens, raw 217.9 µg 31%
73 Chives, fresh 217.5 µg 31%
74 Flan, cheese and mushroom, wholemeal, homemade 217 µg 31%
75 Tarragon, dried, ground 210 µg 30%
76 Omelette, cheese, homemade 200 µg 29%
77 Cheese, Feta 196 µg 28%
78 Thyme, dried, ground 190 µg 27%
79 Spring greens, boiled in unsalted water 187.9 µg 27%
80 Casserole, bean and root vegetable, homemade 185 µg 26%
81 Lasagne, spinach, wholemeal, homemade 183 µg 26%
82 Spinach, baby, boiled in unsalted water 181 µg 26%
83 Garlic mushrooms, not coated, homemade 179 µg 26%
84 Curly kale, boiled in unsalted water 174.8 µg 25%
85 Paratha, homemade 169 µg 24%
86 Pakora/bhajia, vegetable, retail 161 µg 23%
87 Rosemary, dried 156.7 µg 22%
88 Coleslaw, not low calorie, retail 153 µg 22%
89 Melon, Canteloupe-type, flesh only 146.3 µg 21%
90 Melon, Galia, flesh only 146.3 µg 21%
91 Nut and vegetable roast, mixed nuts with egg, homemade 146 µg 21%
92 Kale, frozen, cooked, boiled, drained, without salt 144.2 µg 21%
93 Lasagne, vegetable, wholemeal, homemade 144 µg 21%
94 Carrots, young, canned in water, re-heated, drained 142.1 µg 20%
95 Nut and vegetable roast, mixed nuts, homemade 142 µg 20%
96 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 142 µg 20%
97 Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade 141 µg 20%
98 Tomato puree 136.1 µg 19%
99 Coffee, Irish 133.6 µg 19%
100 Gourd, kantola, raw 133.3 µg 19%

* 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.