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 401–500 of 605. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Taro, baked 8 µg 1%
★ Peas, split, dried, boiled in unsalted water 8 µg 1%
★ Trail mix 8 µg 1%
4 Cocoa powder, unsweetened 7 µg 1%
5 Beansprouts, mung, raw 7 µg 1%
6 Kiwi fruit, flesh only, raw 7 µg 1%
7 Sweetcorn kernels, canned in water, drained 7 µg 1%
8 Blackberries, raw 7 µg 1%
9 Oranges, flesh only, weighed with peel and pips 7 µg 1%
10 Prickly pears, flesh and seeds 7 µg 1%
11 Beans, blackeye, whole, dried, raw 6 µg 1%
12 Artichoke, globe, boiled, weighed as served 6 µg 1%
13 Taro, raw 6 µg 1%
14 Taro, steamed 6 µg 1%
15 Beans, mung, dahl, dried, raw 6 µg 1%
16 Black-eyed Beans/Peas 6 µg 1%
17 Black gram, chilki urad dahl, split, dried, raw 6 µg 1%
18 Figs, dried, stewed without sugar 6 µg 1%
19 Mustard seeds 6 µg 1%
20 Tea, infusion, average, with whole milk 6 µg 1%
21 Coffee, instant, made up with water and whole milk 6 µg 1%
22 Aubergine, flesh and skin, boiled in unsalted water 6 µg 1%
23 Star fruit 6 µg 1%
24 Coffee, infusion, average, with whole milk 6 µg 1%
25 Figs, dried, stewed with sugar 5 µg 1%
26 Taro, boiled in unsalted water 5 µg 1%
27 Pomegranate, flesh and pips 5 µg 1%
28 Tannia, raw 5 µg 1%
29 Celery seeds 5 µg 1%
30 Squash, spaghetti, raw 5 µg 1%
31 Flour, gram 5 µg 1%
32 Dill seeds 5 µg 1%
33 Rhubarb, stems only, stewed without sugar 5 µg 1%
34 Parsnip, raw 5 µg 1%
35 Kiwi fruit, flesh only, raw, weighed with skin 5 µg 1%
36 Sweetcorn, frozen, boiled 5 µg 1%
37 Lemon peel 5 µg 1%
38 Tempeh (Soy) 5 µg 1%
39 Beans, pigeon peas, dahl, dried, raw 5 µg 1%
40 Parsnip, boiled in unsalted water 5 µg 1%
41 Beans, pigeon peas, whole, dried, raw 5 µg 1%
42 Beetroot, cooked in unsalted water 5 µg 1%
43 Potato snacks, pringle-type, fried in vegetable oil 5 µg 1%
44 Tempeh 5 µg 1%
45 Blackberry and apple, stewed without sugar 5 µg 1%
46 Kiwifruit, green, raw 4.33 µg 1%
47 Baked beans, canned in tomato sauce 4 µg 1%
48 Mung Beans 4 µg 1%
49 Chickpeas (Cooked, Drained) 4 µg 1%
50 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 4 µg 1%
51 Beansprouts, mung, stir-fried in rapeseed oil 4 µg 1%
52 Sweetcorn, kernels, raw 4 µg 1%
53 Orange juice, freshly squeezed, weighed as whole fruit 4 µg 1%
54 Gourd, ridge, raw 4 µg 1%
55 Cranberries 4 µg 1%
56 Cornmeal (Maize) 4 µg 1%
57 Pomelo, flesh only 4 µg 1%
58 Celeriac, boiled in unsalted water 4 µg 1%
59 Celeriac, raw 4 µg 1%
60 Pecan nuts, kernel only, weighed with shells 4 µg 1%
61 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 4 µg 1%
62 Pomegranate, flesh and pips, weighed with skin 4 µg 1%
63 Beans, chick peas, canned, re-heated, drained 4 µg 1%
64 Swede, flesh only, boiled in unsalted water 4 µg 1%
65 Beans, sword, raw 4 µg 1%
66 Redcurrants, raw 4 µg 1%
67 Sev/ganthia, homemade 4 µg 1%
68 Beans, mung, whole, dried, raw 4 µg 1%
69 Pickles, cucumber, dill or kosher dill 3.75 µg 1%
70 Cherries, flesh and skin, raw, weighed with stones 3 µg 0%
71 Sunflower seeds 3 µg 0%
72 Cherries, flesh and skin, raw 3 µg 0%
73 Dates, raw, flesh and skin 3 µg 0%
74 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 3 µg 0%
75 Sunflower seeds, toasted 3 µg 0%
76 Tea, infusion, average, with semi-skimmed milk 3 µg 0%
77 Cabbage, red, raw 3 µg 0%
78 Cabbage, red, cooked with apple 3 µg 0%
79 Artichoke, Jerusalem, boiled in unsalted water, flesh only 3 µg 0%
80 Coffee, instant, made up with water and semi-skimmed milk 3 µg 0%
81 Avocado, Hass, flesh only 3 µg 0%
82 Beetroot, raw 3 µg 0%
83 Coffee, infusion, average, with semi-skimmed milk 3 µg 0%
84 Dates, raw, flesh and skin, weighed with stones 3 µg 0%
85 Lemons, whole, without pips 3 µg 0%
86 Pineapple, flesh only, raw 3 µg 0%
87 Sweetcorn, kernels, boiled 'on the cob' in unsalted water, weighed with core 3 µg 0%
88 Cherries, stewed without sugar, weighed with stones 3 µg 0%
89 Turnip, flesh only, raw 3 µg 0%
90 Lentils, red, split, dried, boiled in unsalted water 3 µg 0%
91 Sweetcorn, baby, stir-fried in rapeseed oil 3 µg 0%
92 Sweetcorn, baby, boiled in unsalted water 3 µg 0%
93 Redcurrants, stewed without sugar 3 µg 0%
94 Leeks, raw 3 µg 0%
95 Nut roast, homemade 3 µg 0%
96 Pears, average, stewed without sugar 3 µg 0%
97 Nut and seed roast, mixed nuts and sunflower seeds, homemade 3 µg 0%
98 Turnip, boiled in unsalted water 3 µg 0%
99 Bananas, flesh only 3 µg 0%
100 Sauerkraut 3 µg 0%

* 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.