Is There a Lot of Vitamin A in Butter?

December 26, 2025 •

2 min read

One tablespoon of butter contains approximately 11% of the Reference Daily Intake (RDI) for Vitamin A. This makes butter a notable, though not concentrated, source of this fat-soluble vitamin. As a dairy product, butter primarily provides preformed Vitamin A, also known as retinol.

Quick Summary

Butter is a source of preformed Vitamin A, or retinol. A single tablespoon can contribute a meaningful percentage of your daily requirement. The vitamin content can be influenced by the cow's diet, such as grass-fed versus conventional grain-fed. This overview explains butter's place among other sources and its role in a balanced diet.

Key Points

Moderate Source: Butter provides a notable but moderate amount of Vitamin A, with one tablespoon supplying about 11% of the daily value.
Forms of Vitamin A: Butter contains preformed Vitamin A (retinol), while plant-based foods like sweet potatoes and carrots provide provitamin A (beta-carotene).
Cow's Diet Matters: The type and quantity of Vitamin A in butter can depend on the cow's diet; grass-fed butter often contains more beta-carotene.
Balance is Key: Due to its high saturated fat content, butter should not be your sole source of Vitamin A; a balanced diet with diverse sources is recommended.
Beyond Butter: Excellent alternative sources of Vitamin A include beef liver, cod liver oil, sweet potatoes, carrots, and spinach.
Enhancing Absorption: Since Vitamin A is fat-soluble, consuming sources like carrots or spinach with a small amount of fat can increase absorption.

Understanding Vitamin A in Butter

Butter contains Vitamin A because it is a fat-soluble vitamin found in dairy fat. While butter does contain this essential nutrient, its overall nutritional profile, including calories and saturated fat, should be considered. The amount and type of Vitamin A in butter can also be influenced by factors like the diet of the dairy cow.

The Role of Cow's Diet

The diet of dairy cows impacts the composition of butter. Grass-fed butter, from cows grazing on pasture, often has more beta-carotene, a compound the body converts to Vitamin A. This can give grass-fed butter a more yellow color than conventional butter.

Comparison Table: Vitamin A in Butter vs. Other Sources


Food Source	Serving Size	Vitamin A (mcg RAE)	Percentage of DV (900 mcg)	Type of Vitamin A
Butter	1 tbsp (14g)	97	~11%	Preformed (Retinol)
Beef Liver (Pan-Fried)	3 oz (85g)	6,582	~731%	Preformed (Retinol)
Sweet Potato (Baked)	1 medium	1,403	~156%	Provitamin A (Beta-Carotene)
Carrots (Raw)	1/2 cup	459	~51%	Provitamin A (Beta-Carotene)
Cod Liver Oil	1 tbsp (14g)	4,080	~453%	Preformed (Retinol)
Spinach (Boiled)	1/2 cup	573	~64%	Provitamin A (Beta-Carotene)

As the table shows, while butter contributes to Vitamin A intake, other foods, particularly organ meats and certain vegetables, are much richer sources. The body can utilize both preformed Vitamin A from animal sources and convert provitamin A carotenoids from plants.

The Importance of Vitamin A

Vitamin A is vital for several bodily functions:

Vision: It's essential for good vision, especially in low light.
Immunity: It supports a healthy immune system by aiding white blood cell function.
Cell Growth: It's needed for the development of various tissues like skin and mucous membranes.
Reproduction: It plays a role in reproductive health.

Balancing Butter with Other Sources

Butter is high in saturated fat and calories, so it's best consumed in moderation as part of a balanced diet. Relying solely on butter for Vitamin A is not ideal. A varied diet incorporating diverse sources is the best way to ensure adequate nutrient intake. Pairing a small amount of fat like butter with vegetables containing beta-carotene can help with its absorption, as Vitamin A is fat-soluble.

The Spectrum of Dietary Vitamin A

Vitamin A in the diet comes in two main forms: preformed Vitamin A (retinol) from animal products and provitamin A carotenoids from plants. Both are important, though the body uses preformed Vitamin A more readily. A balanced intake from both types is beneficial.

Conclusion: A Balanced Perspective on Butter and Vitamin A

Butter contains preformed Vitamin A and can contribute to your daily intake. However, due to its high saturated fat and calorie content, it's not the most efficient source. A balanced approach involves consuming a variety of foods rich in Vitamin A, including organ meats and colorful produce, to meet your needs effectively while maintaining a healthy diet. The Vitamin A content in butter can vary based on the cow's diet. For further information on dietary guidelines, consult authoritative sources such as the National Institutes of Health.

Frequently Asked Questions

One tablespoon (approximately 14 grams) of butter contains about 97 micrograms (mcg) of Vitamin A RAE (Retinol Activity Equivalents), which is roughly 11% of the daily value.

Yes, grass-fed butter generally contains more beta-carotene, a precursor to Vitamin A, which can contribute to higher levels of the vitamin in the body compared to conventional butter.

Butter primarily provides preformed Vitamin A in the form of retinol, which is an active form that the body can use directly. Some beta-carotene may also be present, especially in grass-fed butter.

No, it is not recommended to rely solely on butter for your Vitamin A needs. While it contains the vitamin, its high saturated fat and calorie content make it unsuitable for exclusive consumption.

The Vitamin A in butter supports functions like vision, immune health, and skin maintenance. However, these benefits are best realized as part of a varied and balanced diet.

Liver is a far more concentrated source of Vitamin A. For instance, a 3-ounce serving of pan-fried beef liver offers over 700% of the daily value, significantly more than a tablespoon of butter.

Yes, many plant-based foods, such as sweet potatoes, carrots, and spinach, are excellent sources of provitamin A (beta-carotene) and are lower in saturated fat and calories than butter.