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 501–600 of 605. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Pears, average, raw, flesh only 3 µg 0%
★ Avocado, Fuerte, flesh only 3 µg 0%
★ Celery, raw 3 µg 0%
4 Gourd, bottle, raw 3 µg 0%
5 Cherries, stewed without sugar 3 µg 0%
6 Turmeric, ground 3 µg 0%
7 Mushrooms, Jew's ear, tender, dried, raw 3 µg 0%
8 Mustard, prepared, yellow 2.58 µg 0%
9 Limes, flesh only 2 µg 0%
10 Onions, raw 2 µg 0%
11 Pears, raw, flesh only, peeled, weighed with skin and core 2 µg 0%
12 Durian, flesh only 2 µg 0%
13 Pomelo, flesh only, weighed with peel and pips 2 µg 0%
14 Beans, pigeon peas, whole, dried, boiled in unsalted water 2 µg 0%
15 Apples, eating, raw (flesh + skin) 2 µg 0%
16 Sultanas 2 µg 0%
17 Tamarind 2 µg 0%
18 Blueberries 2 µg 0%
19 Apples, eating, raw, flesh and skin, weighed with core 2 µg 0%
20 Mulberries, whole fruit, raw 2 µg 0%
21 Beans, aduki, whole, dried, raw 2 µg 0%
22 Mulberries, whole fruit, stewed without sugar 2 µg 0%
23 Grenadillas, flesh and seeds 2 µg 0%
24 Beans, blackeye, whole, dried, boiled in unsalted water 2 µg 0%
25 Pears, average, flesh and skin, raw, weighed with core and stalk 2 µg 0%
26 Pears, raw, flesh and skin 2 µg 0%
27 Pakora/bhajia, potato and cauliflower, fried in vegetable oil, homemade 2 µg 0%
28 Lemon juice, fresh 2 µg 0%
29 Avocado, Hass, flesh only, weighed with skin and stone 2 µg 0%
30 Beans, pigeon peas, dahl, dried, boiled in unsalted water 2 µg 0%
31 Kidney Beans (Red) 2 µg 0%
32 Raisins, dried 2 µg 0%
33 Soybeans (Dry) 2 µg 0%
34 Celery, boiled in unsalted water 2 µg 0%
35 Grapes, red 2 µg 0%
36 Onions, pickled, drained 2 µg 0%
37 Beans, mung, whole, dried, boiled in unsalted water 2 µg 0%
38 Gourd, tinda, raw 2 µg 0%
39 Milk, skimmed, pasteurised 2 µg 0%
40 Avocado, Fuerte, flesh only, weighed with skin and stone 2 µg 0%
41 Black gram, chilki urad dahl, dried, split, boiled in unsalted water 2 µg 0%
42 Pine nuts (raw) 2 µg 0%
43 Wine, mulled wine, homemade 2 µg 0%
44 Onions, baked 2 µg 0%
45 Potato wedges, retail, cooked 2 µg 0%
46 Cabbage, red, boiled in unsalted water 2 µg 0%
47 Dates, dried, flesh and skin 2 µg 0%
48 Beans, mung, dahl, dried, boiled in unsalted water 2 µg 0%
49 Beans, soya, dried, raw 2 µg 0%
50 Nut and rice roast, mixed nuts, homemade 2 µg 0%
51 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 2 µg 0%
52 Chickpea flour (gram flour) 1.96 µg 0%
53 Bananas, raw, flesh only 1.67 µg 0%
54 Nuts, almonds, dry roasted, with salt added 1.42 µg 0%
55 Blueberries, raw 1.33 µg 0%
56 Pomegranate seeds (arils) 1.08 µg 0%
57 Papaya, unripe, green flesh, raw 1 µg 0%
58 Melon, yellow flesh, flesh only 1 µg 0%
59 Cherries, glace 1 µg 0%
60 Raspberries, raw 1 µg 0%
61 Pinto Beans 1 µg 0%
62 Lime juice, fresh 1 µg 0%
63 Potato powder, instant, made up with water 1 µg 0%
64 Raspberries, stewed without sugar 1 µg 0%
65 Nut croquettes, fried in vegetable oil, homemade 1 µg 0%
66 Loganberries, raw 1 µg 0%
67 Nut croquettes, fried in sunflower oil, homemade 1 µg 0%
68 Onions, boiled in unsalted water 1 µg 0%
69 Lemon juice, fresh, weighed as whole fruit 1 µg 0%
70 Asafoetida 1 µg 0%
71 Pineapple, flesh only, raw, weighed with skin and top 1 µg 0%
72 Grapes, average 1 µg 0%
73 Cashew nuts, raw 1 µg 0%
74 Sugar apple, flesh only 1 µg 0%
75 Sesame seeds 1 µg 0%
76 Rice, pilau, plain, homemade 1 µg 0%
77 Beans, aduki, whole, dried, boiled in unsalted water 1 µg 0%
78 Dates, dried, flesh and skin, weighed with stones 1 µg 0%
79 Cashew nuts, kernel only, roasted and salted 1 µg 0%
80 Worcestershire sauce 1 µg 0%
81 Dried mixed fruit 1 µg 0%
82 Tahini paste 1 µg 0%
83 Beans, soya, dried, boiled in unsalted water 1 µg 0%
84 Lemons, peeled, flesh only 1 µg 0%
85 Lemons, flesh only, raw, weighed with peel and pips 1 µg 0%
86 Currants 1 µg 0%
87 Grapes, average, weighed with pips 1 µg 0%
88 Limes, flesh only, weighed with peel and pips 1 µg 0%
89 Melon, Honeydew, flesh only, weighed whole 1 µg 0%
90 Melon, Honeydew, flesh only, weighed with skin 1 µg 0%
91 Beans, pinto, dried, raw 1 µg 0%
92 Amla 1 µg 0%
93 Gourd, ash, raw 1 µg 0%
94 Bananas, overripe, raw 0.83 µg 0%
95 Seeds, sunflower seed kernels, dry roasted, with salt added 0.83 µg 0%
96 Bananas, ripe and slightly ripe, raw 0.67 µg 0%
97 Pears, raw, bartlett 0.67 µg 0%
98 Tangerine 0.5 µg 0%
99 Clementine 0.5 µg 0%
100 Satsuma 0.5 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.