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 1133 foods have been measured for Vitamin A (RE). This is a research tool — nothing here constitutes medical advice.

About Vitamin A (RE)

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)
6,135 µg
Pepper, cayenne, ground
= 876% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Vitamin A (RE)

605 foods with recorded data, ranked highest first. Showing 1–100 of 605. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Pepper, cayenne, ground 6,135 µg 876%
★ Dill, dried 5,545 µg 792%
★ Paprika 4,926 µg 704%
4 Parsley, dried 3,625 µg 518%
5 Chilli powder 2,965 µg 424%
6 Seaweed, nori, dried, raw 2,48 µg 354%
7 Curry powder, mixed flavours 2,4 µg 343%
8 Mixed curry spices 1,991 µg 284%
9 Carrots, old, raw 1,961 µg 280%
10 Carrots, old, microwaved 1,887 µg 270%
11 Carrots, old, boiled in unsalted water 1,85 µg 264%
12 Carrot juice 1,355 µg 194%
13 Mixed herbs, dried 1,35 µg 193%
14 Coriander leaves, dried 1,31 µg 187%
15 Carrots, young, raw 1,301 µg 186%
16 Carrots, young, boiled in unsalted water 1,284 µg 183%
17 Taro leaves, raw 1,16 µg 166%
18 Curry leaves, fresh 1,13 µg 161%
19 Spinach, frozen, boiled in unsalted water 1,101 µg 157%
20 Patra leaves, raw 1,065 µg 152%
21 Dill, fresh 1,015 µg 145%
22 Turnip tops, boiled in unsalted water 1, µg 143%
23 Basil, dried, ground 940 µg 134%
24 Sweet potato, flesh only, boiled in unsalted water 927 µg 132%
25 Fenugreek leaves, raw 893 µg 128%
26 Butter, salted 887 µg 127%
27 Sweet potato, baked 855 µg 122%
28 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 855 µg 122%
29 Marjoram, dried 805 µg 115%
30 Mint, dried 800 µg 114%
31 Chard, Swiss, raw 766 µg 109%
32 Chard, Swiss, boiled in unsalted water 728 µg 104%
33 Peppers, capsicum, chilli, red, raw 685 µg 98%
34 Coriander leaves, fresh 675 µg 96%
35 Parsley, fresh 673 µg 96%
36 Basil, fresh 660 µg 94%
37 Sweet potato, raw, flesh only 655 µg 94%
38 Spinach, mature, boiled in unsalted water 640 µg 91%
39 Taro leaves, steamed 640 µg 91%
40 Sweet potato, steamed 625 µg 89%
41 Bay leaf, dried 620 µg 89%
42 Radish leaves, raw 612 µg 87%
43 Cream, double 612 µg 87%
44 Squash, butternut, raw 605 µg 86%
45 Sage, dried, ground 590 µg 84%
46 Spinach, mature, raw 589 µg 84%
47 Courgette, dried 582 µg 83%
48 Curly kale, raw 525 µg 75%
49 Omelette, curried, homemade 462 µg 66%
50 Cheese, cream 460 µg 66%
51 Roulade, spinach 458 µg 65%
52 Eggs, chicken, yolk, raw 447 µg 64%
53 Flan, vegetable, wholemeal, homemade 441 µg 63%
54 Pilaf, rice with spinach, homemade 440 µg 63%
55 Spring greens, raw 438 µg 63%
56 Chives, fresh 435 µg 62%
57 Vegetables, mixed, frozen, boiled in unsalted water 420 µg 60%
58 Tarragon, dried, ground 420 µg 60%
59 Cheese, goat's, hard 407 µg 58%
60 Cheese, Wensleydale 391 µg 56%
61 Cheese, Stilton 390 µg 56%
62 Thyme, dried, ground 380 µg 54%
63 Spring greens, boiled in unsalted water 378 µg 54%
64 Spinach, baby, boiled in unsalted water 362 µg 52%
65 Casserole, bean and mixed vegetable, homemade 356 µg 51%
66 Curly kale, boiled in unsalted water 350 µg 50%
67 Carrots, young, canned in water, re-heated, drained 345 µg 49%
68 Flan, vegetable, homemade 343 µg 49%
69 Cheese, Double Gloucester 340 µg 49%
70 Cheese, Red Leicester 340 µg 49%
71 Cheese, Brie, with outer rind removed 329 µg 47%
72 Cheese, Cheddar 325 µg 46%
73 Rosemary, dried 313 µg 45%
74 Cheese, Cheshire 310 µg 44%
75 Pasty, vegetable, wholemeal, homemade 305 µg 44%
76 Curry, vegetable, with yogurt, UK type, homemade 302 µg 43%
77 Shortbread 297 µg 42%
78 Melon, Canteloupe-type, flesh only 294 µg 42%
79 Tomato puree 292 µg 42%
80 Amaranth leaves, raw 285 µg 41%
81 Cheese, Brie 285 µg 41%
82 Eggs, chicken, scrambled, with semi-skimmed milk 282 µg 40%
83 Pesto sauce, homemade 273 µg 39%
84 Gourd, kantola, raw 265 µg 38%
85 Spinach, baby, raw 260 µg 37%
86 Curry, vegetable, frozen mixed vegetables, homemade 249 µg 36%
87 Cheese, Edam 248 µg 35%
88 Amaranth leaves, boiled in unsalted water 245 µg 35%
89 Physalis, fruit only 240 µg 34%
90 Cheese, Camembert 230 µg 33%
91 Curry, vegetable, in sweet sauce, UK type, homemade 221 µg 32%
92 Pakora/bhajia, spinach, fried in vegetable oil, homemade 220 µg 31%
93 Flan, cheese and mushroom, wholemeal, homemade 217 µg 31%
94 Sage, fresh 215 µg 31%
95 Tomato sauce, homemade 204 µg 29%
96 Omelette, cheese, homemade 204 µg 29%
97 Cheese, Feta 196 µg 28%
98 Melon, Canteloupe-type, flesh only, weighed with skin 194 µg 28%
99 Rocket, raw 190 µg 27%
100 Casserole, bean and root vegetable, homemade 185 µg 26%

* 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.