What foods are really high in vitamin A?

October 20, 2025 •

3 min read

According to the National Institutes of Health, vitamin A is a vital fat-soluble nutrient essential for vision, immunity, and reproductive health. But what foods are really high in vitamin A to help you meet your daily needs? The list includes both animal products, rich in preformed vitamin A (retinol), and colorful fruits and vegetables, loaded with provitamin A carotenoids like beta-carotene.

Quick Summary

This guide details the best dietary sources of vitamin A, breaking down which foods contain preformed retinol and which offer beta-carotene. It covers nutrient-dense options like liver, sweet potatoes, and leafy greens, with insights into how the body uses each form. A comparison table highlights key differences and nutritional content to help you make informed dietary choices.

Key Points

Rich Sources: Beef liver, cod liver oil, sweet potatoes, carrots, and dark leafy greens are exceptionally high in vitamin A.
Two Types: Vitamin A comes as preformed retinol (animal products like liver) and provitamin A carotenoids (plants like sweet potatoes).
Absorption: Pair vitamin A-rich foods with a source of fat (e.g., olive oil) to enhance absorption, as it is a fat-soluble vitamin.
Plant Power: Don't be fooled by color; dark leafy greens like spinach and kale are surprisingly high in beta-carotene despite being green.
Toxicity Concerns: Excessive consumption of preformed vitamin A from supplements or liver can be toxic over time, so intake should be monitored.
Variety is Key: A balanced diet that includes a mix of animal and plant-based foods is the best way to meet your daily vitamin A needs.
Cooking Impacts: While cooking can increase the bioavailability of beta-carotene, be careful not to overcook, which can degrade the nutrient.

Understanding Vitamin A: Retinol vs. Beta-Carotene

Before diving into specific foods, it's helpful to know the two main types of vitamin A. The first is preformed vitamin A, known as retinol, which is found in animal-based products and can be used directly by the body. The second type is provitamin A, primarily beta-carotene, found in plants. The body must convert beta-carotene into active vitamin A, and this conversion process can be less efficient. Knowing the difference helps in selecting a variety of food sources to cover all nutritional bases.

The Most Potent Animal-Based Sources

When it comes to sheer vitamin A potency, organ meats stand in a class of their own. This is because, just like humans, animals store this fat-soluble vitamin in their liver.

Beef Liver: A small, 3-ounce serving of pan-fried beef liver can contain several hundred percent of the daily value for vitamin A, making it the most concentrated source available.
Cod Liver Oil: This fish liver oil is not only a fantastic source of vitamin A but also provides beneficial omega-3 fatty acids and vitamin D. A single tablespoon can provide a very high dose, but care should be taken with supplementation to avoid toxicity.
Oily Fish: Varieties like salmon, mackerel, and herring contain respectable amounts of preformed vitamin A. They are also excellent for heart and brain health due to their omega-3 content.
Eggs and Dairy: Whole milk, yogurt, and cheese are also good sources of preformed vitamin A. Eggs, particularly the yolk, provide this nutrient alongside protein.

Vibrant Plant-Based Sources

For those seeking vitamin A from plant sources, focusing on colorful produce is key. The deep orange, yellow, and green hues often indicate high beta-carotene levels.

Sweet Potatoes: A single baked sweet potato can provide well over the daily recommended intake for vitamin A through its beta-carotene content. They are also rich in fiber and vitamin C, making them a nutritional powerhouse.
Carrots: Long known for their vision-supporting benefits, carrots are packed with beta-carotene. A half-cup of raw carrots contains more than half of the daily value.
Dark Leafy Greens: Don't let their green color fool you. Chlorophyll masks the beta-carotene in vegetables like spinach, kale, and collard greens, all of which are excellent sources.
Squash and Pumpkin: Orange-fleshed varieties of squash, such as butternut squash, and pumpkin are loaded with beta-carotene.
Fruits: Mangoes, cantaloupe, and apricots are delicious, fruit-based sources of provitamin A.

Comparison of Key High-Vitamin-A Foods

To illustrate the difference in vitamin A content and type, here is a comparison of some of the top foods:


Food (Serving)	Type of Vitamin A	Vitamin A Content (RAE/DV%)	Other Noteworthy Nutrients
Beef Liver (3 oz)	Retinol (Preformed)	6,582 mcg (731%)	Iron, B vitamins, protein
Cod Liver Oil (1 tbsp)	Retinol (Preformed)	4,080 mcg	Omega-3s, Vitamin D
Sweet Potato (1 whole, baked)	Beta-Carotene (Provitamin A)	1,403 mcg (156%)	Fiber, Vitamin C, Potassium
Spinach (½ cup, frozen boiled)	Beta-Carotene (Provitamin A)	573 mcg (64%)	Iron, Magnesium
Carrots (½ cup, raw)	Beta-Carotene (Provitamin A)	459 mcg (51%)	Fiber, Vitamin K
Mango (1 whole)	Beta-Carotene (Provitamin A)	112 mcg (12%)	Antioxidants, Fiber

Optimizing Absorption

Since vitamin A is fat-soluble, its absorption is enhanced when consumed with a source of fat. For example, drizzling olive oil on cooked carrots or enjoying a slice of avocado with your spinach can help maximize the benefits. Cooking vegetables can also make the beta-carotene more bioavailable, though care should be taken not to overcook and degrade the nutrient content.

Potential Risks of Overconsumption

While obtaining vitamin A from food is generally safe, excessive intake from supplements or organ meats can lead to toxicity, as the body stores the preformed version. High daily intake over long periods can potentially affect bone health. This is especially relevant for those who frequently consume liver, and it's recommended that pregnant individuals avoid liver and its products altogether. Always consult with a healthcare provider if considering supplements.

Conclusion: A Balanced Approach to Vitamin A Intake

To ensure a healthy vitamin A intake, focus on a varied diet rich in both animal and plant-based sources. Including foods like sweet potatoes, carrots, spinach, and other colorful produce provides a safe and effective way to get provitamin A. For preformed vitamin A, moderate consumption of liver, dairy, and fish is beneficial. By understanding the types and best sources of this essential vitamin, you can make informed choices to support your vision, immunity, and overall well-being. For a comprehensive guide to dietary recommendations, refer to trusted resources like the National Institutes of Health.(https://ods.od.nih.gov/factsheets/VitaminA-Consumer/)

Frequently Asked Questions

Beef liver is the most potent single source of vitamin A, with just a small 3-ounce serving providing more than the entire daily value.

Sweet potatoes, carrots, and dark leafy greens like spinach and kale are among the plant-based foods highest in vitamin A, provided as beta-carotene.

Neither is inherently better, as both are valuable. Preformed vitamin A (retinol) from animals is used directly by the body, while provitamin A (beta-carotene) from plants must be converted, offering antioxidant benefits along the way.

It is difficult to get too much vitamin A from plant-based foods. However, excessive consumption of animal-based sources like liver or high-dose supplements can be toxic over time because the body stores the preformed vitamin A.

Since vitamin A is fat-soluble, absorbing it requires dietary fat. Consuming vitamin A-rich foods with a source of fat, such as cooking with olive oil or adding avocado, can improve absorption.

A vitamin A deficiency can lead to night blindness, dry eyes (xerophthalmia), an impaired immune system, and skin problems. In severe cases, it can lead to permanent blindness.

Yes, the saying holds some truth. The beta-carotene in carrots is converted to vitamin A, which helps the retina produce the pigments needed for low-light vision. While it won't give you superhuman vision, it is crucial for eye health.