EXPLORE A NUTRIENT
Vitamin A
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Retinol activity equivalents express vitamin A activity; they are not a single chemical form. [1]
A conceptual representation, not a molecular structure.
Description, source and attribution
A conceptual grouping, not a molecular structure. This reporting category contains multiple components or represents a calculated quantity.
Original Bitameans conceptual/fallback artwork; not a chemical structure. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
169 foods with data 37 not reported, excluded from ranking
- Sweet corn
Yellow sweet corn, boiled, drained, without salt.
13 µg - Goose
Goose, domesticated, meat only, cooked, roasted, exactly as identified by USDA.
12 µg - Blackberries
Blackberries, raw, exactly as identified by USDA.
11 µg - Orange
Raw orange, all commercial varieties; edible flesh.
11 µg - Squid
Mollusks, squid, mixed species, cooked, fried, exactly as identified by USDA.
11 µg - Cloves
Spices, cloves, ground, exactly as identified by USDA.
8 µg - Dates
Dates, medjool, exactly as identified by USDA.
7 µg - Fig
Figs, raw, exactly as identified by USDA.
7 µg - Mamey sapote
Sapote, mamey, raw, exactly as identified by USDA.
7 µg - Chicken breast
Roasted chicken breast, meat only, without skin; seasoning not specified.
6 µg - Yam
Yam, cooked, boiled, drained, or baked, without salt, exactly as identified by USDA.
6 µg - Jackfruit
Jackfruit, raw, exactly as identified by USDA.
5 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 Vitamin A (Vitamin A, RAE), 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. Vitamin A, RAE 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
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13