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 201–300 of 605. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Garam masala 57 µg 8%
★ Mustard leaves, boiled in unsalted water 56 µg 8%
★ Milk, whole, pasteurised 56 µg 8%
4 Pak choi, steamed 55 µg 8%
5 Pepper, black 55 µg 8%
6 Tomatoes, canned, whole contents 55 µg 8%
7 Allspice, ground 54 µg 8%
8 Plums, average, flesh and skin, stewed without sugar 53 µg 8%
9 Cabbage, green, boiled in unsalted water 53 µg 8%
10 Asparagus, raw 53 µg 8%
11 Cherries, West Indian, flesh only 53 µg 8%
12 Pudding, rice, homemade, with semi-skimmed milk 53 µg 8%
13 Cloves, dried 53 µg 8%
14 Grapefruit, flesh only, raw 52 µg 7%
15 Plums, average, flesh and skin, stewed without sugar, weighed with stones 50 µg 7%
16 Garden Peas 50 µg 7%
17 Ratatouille, homemade 50 µg 7%
18 Peas, raw 50 µg 7%
19 Potatoes, old, mashed with butter 49 µg 7%
20 Damsons, flesh and skin, raw 49 µg 7%
21 Plums, Victoria, flesh and skin, raw 49 µg 7%
22 Peas, frozen, microwaved 48 µg 7%
23 Papaya, flesh only, raw, weighed with skin and pips 47 µg 7%
24 Plums, Victoria, flesh and skin, raw, weighed with stones 46 µg 7%
25 Peas, frozen, boiled 46 µg 7%
26 Yorkshire pudding, made with whole milk 45 µg 6%
27 Damsons, flesh and skin, raw, weighed with stones 44 µg 6%
28 Peas, frozen, raw 44 µg 6%
29 Cheese, cottage 44 µg 6%
30 Apricots, dried, stewed without sugar 44 µg 6%
31 Damsons, stewed without sugar 44 µg 6%
32 Peppers, capsicum, green, raw 44 µg 6%
33 Soup, mushroom, carton, chilled 43 µg 6%
34 Apricots, dried, stewed with sugar 43 µg 6%
35 Squash, acorn, baked 43 µg 6%
36 Tamarind leaves, fresh 42 µg 6%
37 Beans, green, raw 42 µg 6%
38 Pilau, mushroom, homemade 42 µg 6%
39 Peas, boiled in unsalted water 42 µg 6%
40 Peas, dried, raw 41 µg 6%
41 Marrowfat Peas (Dry) 41 µg 6%
42 Damsons, stewed without sugar, weighed with stones 41 µg 6%
43 Peppers, capsicum, green, boiled in unsalted water 40 µg 6%
44 Bread, naan, peshwari naan, takeaway and retail 40 µg 6%
45 Peppers, green, stuffed with rice, homemade 40 µg 6%
46 Porridge, made with whole milk 40 µg 6%
47 Asparagus, grilled 39 µg 6%
48 Falafel, fried in rapeseed oil, homemade 39 µg 6%
49 Asparagus, roasted in rapeseed oil 39 µg 6%
50 Edamame (Green Soybeans) 39 µg 6%
51 Prunes, ready-to-eat, semi-dried 39 µg 6%
52 Pumpkin seeds 38 µg 5%
53 Cabbage, average, raw 38 µg 5%
54 Ginger, ground 37 µg 5%
55 Grapefruit, flesh only, raw, weighed with peel and pips 37 µg 5%
56 Yoghurt, whole milk, plain 37 µg 5%
57 Caraway seeds 36 µg 5%
58 Brussels sprouts, raw 36 µg 5%
59 Tortilla chips fried in sunflower oil 35 µg 5%
60 Chocolate covered caramel and biscuit fingers 35 µg 5%
61 Jackfruit, raw 35 µg 5%
62 Squash, acorn, raw 34 µg 5%
63 Oregano, fresh 34 µg 5%
64 Courgette, raw 33 µg 5%
65 Pudding, rice, homemade, with skimmed milk 33 µg 5%
66 Prunes, ready-to-eat, semi-dried, weighed with stones 33 µg 5%
67 Coffeemate, whitener powder 33 µg 5%
68 Peas, sugar-snap, raw 33 µg 5%
69 Courgette, boiled in unsalted water 33 µg 5%
70 Tomato juice 33 µg 5%
71 Asparagus, steamed 32 µg 5%
72 Kumquats, whole fruit, raw 30 µg 4%
73 Marrow, parwal, raw 30 µg 4%
74 Cinnamon, ground 30 µg 4%
75 Peas, sugar-snap, boiled in unsalted water 30 µg 4%
76 Olives, green, in brine, drained, flesh and skin 30 µg 4%
77 Babaco, flesh only 29 µg 4%
78 Peppers, capsicum, chilli, green, raw 29 µg 4%
79 Chocolate covered wafer biscuit 28 µg 4%
80 Beans, broad, whole, raw 28 µg 4%
81 Peas, mange-tout, boiled in unsalted water 27 µg 4%
82 Cabbage, average, boiled in unsalted water 27 µg 4%
83 Brussels sprouts, boiled in unsalted water 27 µg 4%
84 Sushi, vegetable 27 µg 4%
85 Prunes, flesh and skin 26 µg 4%
86 Nectarines, flesh and skin, raw 26 µg 4%
87 Bean loaf, mixed beans, homemade 26 µg 4%
88 Pepper, capsicum, yellow, boiled in unsalted water 26 µg 4%
89 Figs, whole green fruit, raw 25 µg 4%
90 Nectarines, flesh and skin, raw, weighed with stones 24 µg 3%
91 Peas, split, dried, raw 24 µg 3%
92 Milk, semi-skimmed, pasteurised 24 µg 3%
93 Beans, runner, raw 24 µg 3%
94 Olives, green, in brine, drained, flesh and skin, weighed with stones 24 µg 3%
95 Green Split Peas (Dry) 24 µg 3%
96 Yellow Split Peas (Dry) 24 µg 3%
97 Beans, green, boiled in unsalted water 24 µg 3%
98 Aubergine, stuffed with rice 24 µg 3%
99 Chinese 5 spice 23 µg 3%
100 Fennel, Florence, raw 23 µg 3%

* 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.