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 101–200 of 605. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Lasagne, spinach, wholemeal, homemade 183 µg 26%
★ Garlic mushrooms, not coated, homemade 179 µg 26%
★ Melon, Canteloupe-type, flesh only, weighed whole 174 µg 25%
4 Oregano, dried, ground 170 µg 24%
5 Paratha, homemade 169 µg 24%
6 Pakora/bhajia, vegetable, retail 161 µg 23%
7 Pumpkin, flesh only, boiled in unsalted water 160 µg 23%
8 Sharon fruit, flesh only 160 µg 23%
9 Tamarillos, flesh and seeds 155 µg 22%
10 Coleslaw, not low calorie, retail 153 µg 22%
11 Eggs, chicken, whole, poached 150 µg 21%
12 Melon, Galia, flesh only 146.3 µg 21%
13 Eggs, chicken, whole, scrambled, without milk 146 µg 21%
14 Nut and vegetable roast, mixed nuts with egg, homemade 146 µg 21%
15 Kale, frozen, cooked, boiled, drained, without salt 144.2 µg 21%
16 Lasagne, vegetable, wholemeal, homemade 144 µg 21%
17 Nut and vegetable roast, mixed nuts, homemade 142 µg 20%
18 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 142 µg 20%
19 Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade 141 µg 20%
20 Coffee, Irish 140 µg 20%
21 Passion fruit juice 135 µg 19%
22 Vegetables, mixed, cooked with onion, spice and tomatoes, homemade 132 µg 19%
23 Cumin seeds 127 µg 18%
24 Eggs, chicken, whole, raw 126 µg 18%
25 Thyme, fresh 125 µg 18%
26 Passion fruit, flesh and pips 125 µg 18%
27 Squash, butternut, baked 124 µg 18%
28 Mint, fresh 123 µg 18%
29 Pasty, vegetable, homemade 120 µg 17%
30 Eggs, chicken, whole, boiled 120 µg 17%
31 Mangoes, ripe, flesh only, raw 116 µg 17%
32 Peas, mange-tout, raw 115 µg 16%
33 Broccoli 114 µg 16%
34 Curry, vegetable, ready meal, without rice, cooked 112 µg 16%
35 Omelette, plain, homemade 109 µg 16%
36 Yoghurt, Greek-style, plain 108 µg 15%
37 Apricots, dried 105 µg 15%
38 Spring onions, bulbs and tops, raw 105 µg 15%
39 Pepper, capsicum, red, boiled in unsalted water 103 µg 15%
40 Flan, cheese and mushroom, homemade 103 µg 15%
41 Broccoli, green, boiled in unsalted water 100 µg 14%
42 Broccoli, green, boiled in salted water 100 µg 14%
43 Aubergine, stuffed with vegetables, cheese topping 98 µg 14%
44 Broccoli, green, raw 97 µg 14%
45 Lentil and nut roast, with egg, homemade 97 µg 14%
46 Pepper, capsicum, red, raw 97 µg 14%
47 Vegetables, stir-fried, takeaway 96 µg 14%
48 Apricots, ready-to-eat, semi-dried 92 µg 13%
49 Nut cutlets, retail, grilled 92 µg 13%
50 Rosemary, fresh 91 µg 13%
51 Pastichio 91 µg 13%
52 Tomatoes, stuffed with rice 91 µg 13%
53 Lentil and nut roast, homemade 90 µg 13%
54 Soy milk, sweetened, plain, refrigerated 89.4 µg 13%
55 Peas, canned in water, re-heated, drained 89 µg 13%
56 Nut cutlets, retail, fried in sunflower oil 87 µg 12%
57 Nut cutlets, retail, fried in vegetable oil 87 µg 12%
58 Seaweed, wakame, dried, raw 86 µg 12%
59 Okra, raw 85 µg 12%
60 Mustard leaves, raw 83 µg 12%
61 Courgette, fried in butter 83 µg 12%
62 Mace, ground 80 µg 11%
63 Potato, leek and celery bake 80 µg 11%
64 Tomatoes, cherry, raw 80 µg 11%
65 Omelette, Spanish, homemade 80 µg 11%
66 Leeks in cheese sauce, made with whole milk, homemade 79 µg 11%
67 Tomato ketchup 79 µg 11%
68 Papaya, flesh only, raw 78 µg 11%
69 Okra, boiled in unsalted water 77 µg 11%
70 Passion fruit, flesh and pips, weighed with skin 77 µg 11%
71 Cabbage, green, raw 76 µg 11%
72 Squash, butternut, boiled in unsalted water 75 µg 11%
73 Pumpkin, flesh only, raw 75 µg 11%
74 Leeks in cheese sauce, made with semi-skimmed milk, homemade 74 µg 11%
75 Endive, raw 73 µg 10%
76 Mangoes, ripe, flesh only, raw, weighed with skin and stone 73 µg 10%
77 Guava, flesh only, raw 73 µg 10%
78 Pudding, rice, homemade, with whole milk 72 µg 10%
79 Bhaji, green bean 70 µg 10%
80 Vine leaves, stuffed with rice 70 µg 10%
81 Leeks in cheese sauce, made with skimmed milk, homemade 69 µg 10%
82 Apricots, raw, flesh and skin 67 µg 10%
83 Guava, raw, weighed with skin and pips 65 µg 9%
84 Potatoes, duchesse 65 µg 9%
85 Broccoli, purple sprouting, boiled in unsalted water 64 µg 9%
86 Apricots, raw, flesh and skin, weighed with stones 63 µg 9%
87 Pizza, tomato, homemade 63 µg 9%
88 Tarragon, fresh 62 µg 9%
89 Salad, Greek 61 µg 9%
90 Broccoli, green, steamed 61 µg 9%
91 Elderberries, whole fruit 60 µg 9%
92 Curry, vegetable, retail, with rice 60 µg 9%
93 Plantain, green flesh, raw 60 µg 9%
94 Tomatoes, standard, grilled, flesh and seeds only 59 µg 8%
95 Swede, flesh only, raw 58 µg 8%
96 Tomato 58 µg 8%
97 Plantain, boiled in unsalted water, flesh only 58 µg 8%
98 Peppers, green, stuffed with vegetables, cheese topping, homemade 58 µg 8%
99 Gourd, karela, raw 57 µg 8%
100 Seaweed, kombu, dried, raw 57 µg 8%

* 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.