EXPLORE A NUTRIENT
Retinol
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Chemical reference: all-trans-retinol (C20H30O). USDA reports Retinol separately. [1] [2]
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: all-trans-retinol. Formula C20H30O; PubChem CID 445354; charge 0. This specified form does not represent every form or molecule included in the USDA quantity.
PubChem Compound 445354, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
167 foods with data 39 not reported, excluded from ranking
- Atlantic herring
Fish, herring, Atlantic, cooked, dry heat, exactly as identified by USDA.
36 µg - Snapper
Fish, snapper, mixed species, cooked, dry heat, exactly as identified by USDA.
35 µg - Canned sardines
Atlantic sardines canned in oil, drained solids with bone.
32 µg - Whole milk
Whole cow's milk, 3.25% milkfat, with added vitamin D.
31 µg - Halibut
Fish, halibut, Atlantic and Pacific, cooked, dry heat, exactly as identified by USDA.
24 µg - Duck meat
Domesticated duck, roasted, meat only, without skin.
23 µg - Haddock
Fish, haddock, cooked, dry heat, exactly as identified by USDA.
21 µg - Atlantic cod
Atlantic cod, cooked with dry heat.
14 µg - Goose
Goose, domesticated, meat only, cooked, roasted, exactly as identified by USDA.
12 µg - Squid
Mollusks, squid, mixed species, cooked, fried, exactly as identified by USDA.
11 µg - Chicken breast
Roasted chicken breast, meat only, without skin; seasoning not specified.
6 µg - Beef ground 90% lean
Ground beef, 90% lean / 10% fat, cooked as a pan-broiled patty.
3 µg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Retinol (Retinol), in µg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet discusses the nutrient family. Retinol is the specific USDA measurement on this page. Do not apply family intake recommendations directly to this form or unit; use the definitions, population groups, and food/supplement distinctions in the source.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Vitamin A and Carotenoids: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What are vitamin A and carotenoids and what do they do?
Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, reproduction, and growth and development. Vitamin A also helps your heart, lungs, and other organs work properly. Carotenoids are pigments that give yellow, orange, and red fruits and vegetables their color. Your body is able to convert some carotenoids into vitamin A.
There are two different sources for vitamin A:
- Preformed vitamin A is found in fish, organ meats (such as liver), dairy products, and eggs.
- Provitamin A carotenoids are turned into vitamin A by your body. They are found in fruits, vegetables, and other plant-based products. The most common provitamin A carotenoid in foods and dietary supplements is beta-carotene.
Identity and structure sources
- PubChem Compound 445354: Retinol · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13