About Vitamin A (RE)
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.
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.
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.
Daily Reference Intake
per European Regulation 1169/2011
= 876% of daily NRV
used in our database
Foods Containing Vitamin A (RE)
605 foods with recorded data, ranked highest first. Showing 601–605 of 605. Values per 100g fresh weight.
| # | Food | Per 100g | % NRV | Level |
|---|---|---|---|---|
| ★ | Figs, dried, uncooked | 0.5 µg | 0% | |
| ★ | Cheese, Parmesan | 0.0003 µg | 0% | |
| ★ | Cheese, processed, plain | 0.0003 µg | 0% | |
| 4 | Cheese spread, plain | 0.0002 µg | 0% | |
| 5 | Cheese, Mozzarella | 0.0002 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.