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Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount.

Food, Standard Amount Vitamin A (mcg RAE)
Organ meats (liver, giblets), various, cooked, 3 oza 1490-9126
Carrot juice, ¾ cup 1692
Sweet potato with peel, baked, 1 medium 1096
Pumpkin, canned, ½ cup 953
Carrots, cooked from fresh, ½ cup 671
Spinach, cooked from frozen, ½ cup 573
Collards, cooked from frozen, ½ cup 489
Kale, cooked from frozen, ½ cup 478
Mixed vegetables, canned, ½ cup 474
Turnip greens, cooked from frozen, ½ cup 441
Various ready-to-eat cereals, with added vitamin A, ~1 oz 180-376
Carrot, raw, 1 small 301
Beet greens, cooked, ½ cup 276
Winter squash, cooked, ½ cup 268
Dandelion greens, cooked, ½ cup 260
Cantaloupe, raw, ¼ medium melon 233
Mustard greens, cooked, ½ cup 221
Pickled herring, 3 oz 219
Red sweet pepper, cooked, ½ cup 186
Chinese cabbage, cooked, ½ cup 180

High in cholesterol

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.

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