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 301–400 of 605. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Gherkins, raw 23 µg 3%
★ Olives, green, Manzanilla, stuffed with pimiento 22.7 µg 3%
★ Pakora/bhajia, aubergine, fried in vegetable oil, homemade 22 µg 3%
4 Prunes, flesh and skin, weighed with stones 22 µg 3%
5 Pakora, vegetable, takeaway and restaurant 22 µg 3%
6 Pepper, capsicum, yellow, raw 22 µg 3%
7 Pistachios (raw) 22 µg 3%
8 Aubergine, fried in corn oil 21 µg 3%
9 Aubergine, stuffed with lentils and vegetables 21 µg 3%
10 Plums, yellow, flesh and skin, raw 21 µg 3%
11 Aubergine, fried in rapeseed oil 21 µg 3%
12 Aubergine, fried in butter 21 µg 3%
13 Coffee, infusion, average, with single cream 21 µg 3%
14 Plums, yellow, flesh and skin, raw, weighed with stones 20 µg 3%
15 Pineapple, dried 20 µg 3%
16 Chicory, pale variety, raw 20 µg 3%
17 Ortaniques, flesh only 20 µg 3%
18 Cashew fruit, flesh only 19 µg 3%
19 Pudding, rice, canned 19 µg 3%
20 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 19 µg 3%
21 Melon, watermelon, flesh only 19 µg 3%
22 Peaches, raw, flesh and skin 19 µg 3%
23 Pudding, Christmas, homemade 19 µg 3%
24 Pakora/bhajia, potato, fried in vegetable oil, homemade 19 µg 3%
25 Peaches, yellow, raw 18.7 µg 3%
26 Dark chocolate (70%+ cocoa) 18 µg 3%
27 Apricots, stewed without sugar 18 µg 3%
28 Citrus fruit, soft/easy peelers, flesh only 18 µg 3%
29 Marrow, raw 18 µg 3%
30 Nut roast, mixed nuts with egg, homemade 18 µg 3%
31 Marrow, boiled in unsalted water 18 µg 3%
32 Fenugreek seeds 17 µg 2%
33 Salad, Waldorf 17 µg 2%
34 Blackcurrants, raw 17 µg 2%
35 Apricots, stewed without sugar, weighed with stones 17 µg 2%
36 Curry powder 17 µg 2%
37 Chicory, pale variety, boiled in unsalted water 17 µg 2%
38 Peaches, flesh and skin, raw, weighed with stone 17 µg 2%
39 Nectarines, raw 16.6 µg 2%
40 Plums, dessert, flesh and skin, raw 16 µg 2%
41 Nut and rice roast, mixed nuts with egg, homemade 16 µg 2%
42 Gourd, snake, raw 16 µg 2%
43 Beans, broad, whole, boiled in unsalted water 16 µg 2%
44 Mandarin oranges, canned in juice, whole contents 16 µg 2%
45 Aubergine, flesh and skin, roasted in rapeseed oil 16 µg 2%
46 Alfalfa sprouts, raw 16 µg 2%
47 Pasta, egg, white, dried, raw 16 µg 2%
48 Onions, dried, raw 15 µg 2%
49 Potato powder, instant, made up with whole milk 15 µg 2%
50 Mango, unripe, green flesh, raw 15 µg 2%
51 Artichoke, globe, raw 15 µg 2%
52 Pears, dried 15 µg 2%
53 Plums, dessert, flesh and skin, raw, weighed with stones 15 µg 2%
54 Pakora/bhajia, onion, fried in vegetable oil, homemade 15 µg 2%
55 Apples, eating, dried 15 µg 2%
56 Blackcurrants, stewed without sugar 14 µg 2%
57 Pakora/bhajia, cauliflower, fried in vegetable oil, homemade 14 µg 2%
58 Citrus fruit, soft/easy peelers, flesh only, weighed with peel and pips 14 µg 2%
59 Peas, dried, boiled in unsalted water 13 µg 2%
60 Fennel seeds 13 µg 2%
61 Peaches, canned in syrup, whole contents 13 µg 2%
62 Coffee, cappuccino, latte 13 µg 2%
63 Cole leaves, dried, boiled in unsalted water 13 µg 2%
64 Prunes, flesh and skin, stewed without sugar 13 µg 2%
65 Pistachio nuts, kernel only, roasted and salted, weighed with shells 12 µg 2%
66 Beans, runner, boiled in unsalted water 12 µg 2%
67 Aubergine, raw 12 µg 2%
68 Prunes, flesh and skin, stewed without sugar, weighed with stones 12 µg 2%
69 Cucumber 12 µg 2%
70 Blackberries, stewed without sugar 11 µg 2%
71 Plums, Victoria, stewed without sugar, weighed with stones 11 µg 2%
72 Figs, whole fruit, dried 11 µg 2%
73 Peaches, canned in juice, whole contents 11 µg 2%
74 Melon, watermelon, flesh only, weighed whole 11 µg 2%
75 Plums, Victoria, stewed without sugar 11 µg 2%
76 Squash, spaghetti, baked 11 µg 2%
77 Stuffing, sage and onion, homemade 10.5 µg 2%
78 Nutmeg, ground 10 µg 1%
79 Yoghurt, low fat, plain 10 µg 1%
80 Lettuce, average, raw 10 µg 1%
81 Rhubarb, stems only, raw 10 µg 1%
82 Red Lentils (Split, Dry) 10 µg 1%
83 Fennel, Florence, boiled in unsalted water 10 µg 1%
84 Figs, ready-to-eat, semi-dried 10 µg 1%
85 Porridge, made with milk and water 10 µg 1%
86 Chickpeas (Dry) 10 µg 1%
87 Lentils, red, split, dried, raw 10 µg 1%
88 Beans, chick peas, Kabuli, whole, dried, raw 10 µg 1%
89 Tamarind pulp, flesh only 10 µg 1%
90 Peas, marrowfat, canned, re-heated, drained 10 µg 1%
91 Beans, chick peas, Kabuli, split, dried, raw 9 µg 1%
92 Matoki, raw 9 µg 1%
93 Sapodilla, flesh only 9 µg 1%
94 Leeks, boiled in unsalted water 9 µg 1%
95 Orange juice, freshly squeezed 9 µg 1%
96 Oranges, flesh only 9 µg 1%
97 Matoki, boiled in unsalted water 9 µg 1%
98 Beansprouts, mung, boiled in unsalted water 8 µg 1%
99 Bread, soda, made with white flour, homemade 8 µg 1%
100 Pecans (raw) 8 µg 1%

* 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.