Beef Liver: The Great Source of Vitamin A and Other Nutrient-Rich Foods

November 18, 2025 •

4 min read

A single 3-ounce serving of pan-fried beef liver contains over 700% of the Daily Value for vitamin A, making it the most concentrated great source of vitamin A available. However, powerful plant-based alternatives like sweet potatoes and carrots also offer significant amounts of provitamin A, which is vital for immune function and healthy vision.

Quick Summary

Animal products like beef liver and cod liver oil are the most potent sources of preformed vitamin A, while colorful vegetables offer ample provitamin A carotenoids.

Key Points

Beef liver reigns supreme: A small serving of beef liver is the single most concentrated great source of vitamin A, providing over 700% of the Daily Value.
Plant-based powerhouses: Vegetables like sweet potatoes, carrots, and spinach are excellent sources of provitamin A (beta-carotene), which the body converts to vitamin A.
Two forms of Vitamin A: Retinol is found in animal products and is immediately usable, while beta-carotene from plants must be converted.
Absorption matters: Consuming provitamin A sources with a small amount of fat can significantly improve the body's absorption.
Beware of excess retinol: Unlike beta-carotene, excess preformed vitamin A (retinol) from supplements or large amounts of liver can be toxic, so moderation is key.
Diverse diet is best: The best strategy is a balanced diet including a variety of animal and plant foods to ensure adequate and safe intake of vitamin A.

What is Vitamin A and Why Do We Need It?

Vitamin A is a fat-soluble vitamin crucial for several bodily functions, including maintaining normal vision, supporting the immune system, aiding reproduction, and ensuring the proper functioning of the heart, lungs, and kidneys. Since the body cannot produce vitamin A on its own, it must be obtained through the diet. This essential nutrient comes in two primary forms: preformed vitamin A (retinol), found in animal products, and provitamin A carotenoids (such as beta-carotene), found in plants.

The Uncontested Champion: Beef Liver

While many foods contain vitamin A, beef liver stands out as the single most potent source due to its exceptionally high concentration of preformed vitamin A, also known as retinol. A 3-ounce serving of pan-fried beef liver delivers an astonishing 7,740 mcg of retinol, equating to over 860% of the recommended Daily Value (DV). The reason for this high concentration is that, just like humans, animals store this fat-soluble vitamin in their livers. This makes liver a highly efficient way to get a vitamin A boost, but moderation is advised for most healthy adults, as excessively high levels of preformed vitamin A can be toxic.

Powerful Plant-Based Vitamin A Sources

For those following a plant-based diet or seeking alternatives to organ meats, numerous fruits and vegetables provide ample amounts of provitamin A carotenoids. The body converts these compounds into active vitamin A on an as-needed basis, which means there is no risk of toxicity from overconsumption. The absorption of these carotenoids can be enhanced by consuming them with some dietary fat.

Here are some of the best plant-based options:

Sweet Potatoes: A single medium sweet potato baked in its skin provides over 150% of the DV for vitamin A in the form of beta-carotene.
Carrots: This classic source is rich in beta-carotene, with a half-cup of raw carrots containing over 50% of the DV. Some studies even suggest that cooking carrots can increase beta-carotene absorption.
Spinach: This leafy green is a powerhouse of nutrients. A half-cup of boiled spinach provides 64% of the DV for vitamin A, along with other essential minerals.
Kale: Another dark, leafy green, kale offers a significant amount of vitamin A and is also a good source of vitamins C and K.
Winter Squash: Varieties like butternut squash are excellent sources, with one cup providing well over 100% of the DV.
Mangoes and Cantaloupe: These orange-fleshed fruits contain high levels of provitamin A carotenoids and make for delicious and healthy snacks.

A Head-to-Head Comparison: Plant vs. Animal Sources

The following table illustrates the vitamin A content in different food sources, highlighting the distinction between preformed vitamin A (retinol) and provitamin A (beta-carotene).


Food Source	Form of Vitamin A	Serving Size	Vitamin A RAE (mcg)	% Daily Value (DV)	Notes
Beef Liver	Preformed (Retinol)	3 oz, cooked	7,740	860%	Highest single source, use with caution due to toxicity risk.
Sweet Potato	Provitamin (Beta-carotene)	1 medium, baked	1,403	156%	Excellent plant-based source, no risk of toxicity.
Cod Liver Oil	Preformed (Retinol)	1 tbsp	4,080	453%	Also high in Vitamin D and Omega-3s.
Carrots	Provitamin (Beta-carotene)	½ cup, raw	459	51%	Classic source of beta-carotene.
Spinach	Provitamin (Beta-carotene)	½ cup, boiled	573	64%	Nutrient-dense leafy green.
Sockeye Salmon	Preformed (Retinol)	3 oz, cooked	59	7%	Good source of preformed Vitamin A and Omega-3s.
Fortified Milk	Preformed (Retinol)	1 cup	149	17%	Added retinol in low-fat varieties.
Egg	Preformed (Retinol)	1 large, hard-boiled	75	8%	Convenient source of retinol.

Other Great Sources of Vitamin A

Beyond liver and the most popular vegetables, other foods contribute to meeting your daily vitamin A needs:

Oily Fish: Fatty fish like salmon and herring contain good amounts of preformed vitamin A.
Eggs: The yolk is a source of preformed vitamin A.
Dairy Products: Cheese and fortified milk contain retinol, with fortified skim and low-fat versions restoring the vitamin A lost during processing.
Cod Liver Oil: This oil is a powerhouse of preformed vitamin A and a rich source of omega-3 fatty acids, which benefit heart and brain health.

Conclusion: The Great Source Is a Balanced Diet

While beef liver stands as the undisputed champion in terms of vitamin A concentration, a single food source should not be the sole focus. The "great source" is ultimately a varied and balanced diet that incorporates a range of foods rich in both preformed vitamin A and provitamin A carotenoids. For those who eat meat, liver can provide a significant boost, but care must be taken due to potential toxicity. For everyone, incorporating vibrant orange and dark leafy green vegetables and fruits, alongside healthy fats for absorption, is the most sustainable and safest strategy for meeting vitamin A needs and promoting overall health. For more detailed information on plant-based vitamin A, resources like VeganHealth.org can be helpful.

List of Additional Sources:

Fortified breakfast cereals.
Red bell peppers.
Dried apricots.
Black-eyed peas.
Tomatoes and tomato juice.

Remember to consume vitamin A in moderation from all sources and focus on a varied diet to reap the benefits safely.

Frequently Asked Questions

Yes, excessive intake of preformed vitamin A (retinol) from animal products or supplements can be toxic, leading to liver damage and other side effects. However, the body only converts as much as it needs from plant sources (beta-carotene), eliminating the risk of toxicity from food.

A single medium sweet potato generally provides more vitamin A (as beta-carotene) than a single carrot. A medium baked sweet potato can offer over 150% of the DV, whereas a half-cup of raw carrots provides about 51%.

Vegans can meet their needs by consuming generous amounts of beta-carotene-rich foods like sweet potatoes, carrots, kale, and spinach, preferably with some dietary fat to enhance absorption. Many fruits and fortified foods also contribute.

While not a cure-all, the beta-carotene in carrots is converted to vitamin A, which is essential for retinal health and helps with vision in dim light. However, eating carrots won't give you superhuman night vision.

Overcooking vegetables can reduce the vitamin A content, but some cooking methods, like steaming or sautéing with oil, can actually increase the bioavailability and absorption of beta-carotene compared to eating them raw.

Vitamin A is critical for normal vision, supporting the immune system, reproduction, and maintaining the health of the heart, lungs, and other organs. It also functions as an antioxidant.

Other potent animal sources include cod liver oil, fatty fish like herring and salmon, eggs, cheese, and fortified dairy products like milk.