How much vitamin A does the liver have?

October 29, 2025 •

3 min read

A single 3.5-ounce serving of cooked beef liver contains 7,740 mcg of retinol, providing over 860% of the daily value for vitamin A. This fact highlights the incredibly high concentration of vitamin A that the liver has, making it a powerful but potentially risky dietary source.

Quick Summary

Liver is a powerhouse of preformed vitamin A, with levels varying significantly by animal type. Beef and lamb liver are exceptionally concentrated sources, while chicken liver contains a lower but still substantial amount. Due to high potency, consumption requires caution to prevent hypervitaminosis A.

Key Points

Rich Source: Liver is one of the most potent dietary sources of preformed vitamin A, also known as retinol.
High Potency: A single 3.5-ounce serving of cooked beef liver contains 7,740 mcg RAE, providing over 860% of the daily value.
Risk of Toxicity: The fat-soluble nature of vitamin A means excessive intake, even from food, can lead to hypervitaminosis A, causing liver damage and other side effects.
Varying Levels: Vitamin A content varies by animal, with beef and lamb liver being exceptionally high and chicken liver containing less, but still significant amounts.
Caution for Vulnerable Groups: Pregnant women should be particularly cautious with liver consumption due to the risk of birth defects from high vitamin A levels.
Moderate Consumption: For those without deficiencies, limiting liver intake to about one serving per week is a safe approach to enjoy its nutritional benefits.
Measurement Clarity: Vitamin A is measured in Retinol Activity Equivalents (RAE) to account for differing bioactivities from various food sources.

The liver is a well-known nutritional powerhouse, particularly for its exceptionally high vitamin A content. As the body's primary storage site for fat-soluble vitamins, the liver of animals—and humans—naturally accumulates and stores vitamin A in the form of retinyl esters. This makes it one of the richest dietary sources of preformed vitamin A, also known as retinol. The precise amount, however, varies depending on the type of animal.

The Nutritional Breakdown: Vitamin A Content by Liver Type

The vitamin A content in liver is not uniform across all species. Different animal livers contain varying concentrations, which is an important consideration for dietary planning. These figures are typically reported per 100 grams (about 3.5 ounces).

Beef Liver

Pan-fried beef liver is one of the most concentrated sources, providing approximately 7,740 mcg RAE (Retinol Activity Equivalents) per 3.5-ounce serving. This offers around 860% of the Daily Value (DV) for vitamin A.

Lamb Liver

Lamb liver also offers a high concentration of vitamin A. A 3.5-ounce serving of cooked lamb liver provides about 7,780 mcg of retinol, or 864% of the DV.

Chicken Liver

Cooked chicken liver contains approximately 3,296 mcg RAE per 3.5-ounce serving, which is 366% of the DV. While less than beef or lamb, this is still a significant amount.

Understanding Vitamin A: Retinol and RAE

Vitamin A is a group of fat-soluble retinoids, with retinol being the most common form in animal products like liver. Vitamin A intake is often measured in Retinol Activity Equivalents (RAE) to account for differing bioactivities. One mcg RAE equals 1 mcg of retinol. RAE is a more accurate measure than the older International Units (IU). Liver contains preformed vitamin A, which the body uses directly, unlike plant carotenoids which require conversion.

Comparison of Liver Vitamin A Content


Food (Cooked, 75g / 2.6oz)	Vitamin A (mcg RAE)	% of Daily Value*
Veal Liver	15,056	1673%
Beef Liver	7,082	787%
Chicken Liver	3,222	358%
Lamb Liver	5,835 (approx.)	648%

*Based on a Daily Value of 900 mcg RAE for adults.

The Dangers of Excess: Vitamin A Toxicity from Liver

The high vitamin A in liver can lead to toxicity, hypervitaminosis A, because it's fat-soluble and stored in the liver. Unlike water-soluble vitamins, excess vitamin A isn't easily eliminated.

Risks for Specific Populations

Certain individuals face higher risks from excess vitamin A:

Pregnant Women: High doses can cause birth defects; limiting or avoiding liver and high-dose supplements is recommended.
Chronic Liver Disease Patients: They are more susceptible due to impaired metabolism.
Children: They are at greater risk due to their size and lower tolerance.

Safe Consumption Guidelines

Limiting liver intake is recommended. For those without deficiencies, one 3.5-ounce serving of beef liver per week is generally safe. Portion control is key as cooking doesn't significantly reduce vitamin A.

Who should be cautious?

Pregnant women or those trying to conceive
Individuals with chronic liver conditions
Those taking vitamin A supplements or certain medications
Children and infants

How to Enjoy Liver Safely

Tips for safe liver consumption:

Portion Control: Use small, infrequent servings.
Diversify Diet: Include other vitamin A sources like colorful fruits and vegetables (carotenoids).
Monitor Total Intake: Be aware of vitamin A from other foods like eggs and dairy.

Conclusion: Moderation is Key

Liver is incredibly dense in vitamin A, offering hundreds of percentage points of the daily value in one serving. While nutritious, this high concentration poses a risk of hypervitaminosis A. Understanding vitamin A levels in different livers and following safe intake guidelines, especially for at-risk groups like pregnant women, is vital. A small serving once weekly is a safe way for most to get benefits without toxicity. For more information, consult resources like the NIH Office of Dietary Supplements.

Frequently Asked Questions

No, it is not safe to eat liver every day. Due to its extremely high concentration of vitamin A, daily consumption can easily lead to hypervitaminosis A (vitamin A toxicity), which can cause serious health issues including liver damage.

Symptoms of chronic vitamin A toxicity can include dry, rough skin, cracked lips, hair loss, headaches, and liver abnormalities. In severe cases, it can cause liver damage, increased intracranial pressure, and bone and joint pain.

The vitamin A in liver is preformed retinol, which the body can use directly. Plant-based sources contain provitamin A carotenoids, which the body must convert into retinol. The conversion is regulated, making it very unlikely to cause toxicity from plant sources alone.

Pregnant women are advised to limit or avoid foods high in vitamin A, including liver, as excessive intake can have teratogenic effects and cause birth defects. It is crucial for pregnant women to monitor their total vitamin A intake from all sources.

While all liver is high in vitamin A, veal liver contains the highest amount per 100g, with beef and lamb liver also being exceptionally concentrated. Chicken liver has a high but generally lower vitamin A content than red meat liver.

No, it is highly unlikely to get vitamin A toxicity from eating too many carrots or other provitamin A plant sources. The body regulates the conversion of carotenoids from plants to vitamin A, preventing toxic levels. Excessive intake may, however, harmlessly turn the skin yellowish.

Vitamin A is measured in Retinol Activity Equivalents (RAE), which accounts for the different bioactivities of retinol and provitamin A carotenoids. RAE has largely replaced the older International Units (IU) for more accurate nutritional reporting.