What fruits have the highest amount of vitamin A?

November 22, 2025 •

4 min read

According to the National Institutes of Health, vitamin A is a vital fat-soluble vitamin crucial for vision, immune function, and reproductive health. While often associated with vegetables like carrots, certain fruits are also excellent sources of this essential nutrient, particularly those containing provitamin A carotenoids, which the body can convert into active vitamin A.

Quick Summary

Several fruits offer significant amounts of vitamin A, with cantaloupe, dried apricots, and mangoes leading the list. Learn how these fruits contribute to overall health and easily incorporate them into your diet.

Key Points

Top Sources: Cantaloupe, dried apricots, and mangoes are among the fruits with the highest concentrations of vitamin A.
Provitamin A: The vitamin A in fruits is primarily provitamin A carotenoids, which the body converts into usable retinol.
Dietary Versatility: These fruits can be easily incorporated into your diet through smoothies, salads, snacks, and desserts.
Enhanced Absorption: Pairing these fat-soluble vitamin A fruits with a healthy fat can increase nutrient absorption.
Health Benefits: A diet rich in vitamin A fruits supports eye health, immune function, and skin vitality.
Read Labels: When buying dried fruits like apricots, check for unsweetened versions to avoid excess sugar.

Understanding Vitamin A in Fruits

Vitamin A from plant sources primarily comes in the form of provitamin A carotenoids, such as beta-carotene, which gives many fruits and vegetables their vibrant orange, red, and yellow colors. The body can convert these compounds into a usable form of vitamin A. Eating a variety of colorful fruits ensures a rich intake of these beneficial antioxidants.

The Top Contenders: Fruits with the Most Vitamin A

Several fruits stand out for their exceptional vitamin A content. Here is a closer look at some of the best choices for boosting your intake:

Cantaloupe

Often a surprising entry for many, cantaloupe is a powerhouse of vitamin A. A single cup of diced cantaloupe provides a substantial portion of the daily recommended intake. This sweet, refreshing melon is also rich in vitamin C and potassium. It makes a perfect addition to breakfast, a snack, or a summer salad.

Dried Apricots

Dried apricots are an incredibly concentrated source of vitamin A. Just a handful can provide a significant boost, making them a convenient and easy-to-carry snack. It is important to enjoy them in moderation, as their sugar content is also concentrated.

Mangoes

Referred to as the “king of fruits,” mangoes are not just delicious but also exceptionally rich in vitamin A. A single medium-sized mango can supply a large portion of your daily requirement. They also offer fiber and vitamin C, supporting digestive health and immunity.

Papayas

This tropical fruit is loaded with vitamin A and other antioxidants. Papaya is known for its ability to support eye and skin health and aid in digestion due to its enzyme content. Enjoy it in a smoothie or as a fresh fruit salad component.

Pink and Red Grapefruit

For those who prefer a tangy citrus flavor, pink and red grapefruit offer a good amount of vitamin A. Research shows that pink grapefruit can contain significantly more vitamin A than its white counterpart.

Watermelon

This hydrating summer staple provides a modest yet notable amount of vitamin A. Alongside its high water content, watermelon offers immune-boosting benefits and is great for skin health.

Comparative Table: Vitamin A in Popular Fruits

To better understand the relative concentrations, here is a comparison of vitamin A content in 100-gram servings of several fruits. Note that the values can vary depending on the ripeness and variety.


Fruit	Vitamin A (IU) per 100g
Cantaloupe	3,382
Dried Apricot	1,926
Mango	1,082
Papaya	950
Pink Grapefruit	1,150
Watermelon	569
Guava	624

The Broader Context: Why Vitamin A Matters

Beyond simply knowing which fruits contain this nutrient, it is crucial to understand why it is so important. Vitamin A plays a multifaceted role in the body, from maintaining healthy vision and cellular function to bolstering immune defense. Including these fruits in your diet contributes to these essential bodily processes. To maximize absorption, remember that vitamin A is fat-soluble, so pairing these fruits with a healthy fat, like nuts or avocado, can be beneficial.

Conclusion

While vegetables often steal the spotlight as the primary source of vitamin A, several fruits provide a substantial amount of this critical nutrient. Cantaloupe, dried apricots, and mangoes top the list, but other options like papaya and grapefruit also make great contributions. By incorporating these vibrant fruits into a balanced diet, you can support your vision, immune system, and overall health in a delicious and natural way. For more detailed nutritional guidance, consider consulting an expert or referring to reputable health resources like the National Institutes of Health.

Practical Ways to Add Vitamin A Fruits to Your Diet

Smoothies: Blend mango, papaya, or cantaloupe with a spoonful of yogurt or a few nuts for a fat-soluble vitamin A boost.
Snacks: Carry dried apricots or fresh mango slices for an on-the-go snack.
Salads: Add diced cantaloupe or mango to your salads for a touch of sweetness and nutrition.
Desserts: Create a vibrant fruit salad with a mix of high vitamin A fruits.
Breakfast: Top your oatmeal or Greek yogurt with cantaloupe or dried apricots.

Shopping and Storage Tips

Cantaloupe: Choose a melon that feels heavy for its size and has a sweet, musky aroma. Store it at room temperature until ripe, then refrigerate.
Dried Apricots: Look for unsweetened options to avoid added sugars. Store in an airtight container to maintain freshness.
Mangoes: Select mangoes that are slightly soft to the touch with a fruity aroma. Ripen at room temperature and refrigerate once ready.
Papayas: A ripe papaya will have yellow-orange skin and feel slightly soft. Refrigerate once ripe.

By following these simple tips, you can make these vitamin A-rich fruits a regular part of your healthy lifestyle.

Frequently Asked Questions

Among commonly available fruits, cantaloupe is one of the richest sources of vitamin A, followed closely by dried apricots and mangoes.

The vitamin A in fruits comes from provitamin A carotenoids, which the body converts into active vitamin A. While not as readily available as the preformed vitamin A found in animal products, it is still highly beneficial and offers antioxidant properties.

A varied diet that includes several servings of fruits rich in provitamin A, along with vegetables like carrots and leafy greens, can help you meet your daily vitamin A needs.

Because vitamin A is a fat-soluble vitamin, eating these fruits with a small amount of healthy fat, such as from nuts, seeds, or avocado, can improve absorption.

Yes, dried apricots are an excellent and concentrated source of vitamin A. However, they are also high in sugar and calories, so they should be consumed in moderation.

It is extremely difficult to get a toxic amount of vitamin A from plant-based sources like fruits. Excess intake of beta-carotene, the provitamin A in fruits, is not toxic, though it can cause a harmless orange or yellow tint to the skin.

While many orange-colored fruits like mangoes and cantaloupes are high in provitamin A, color is not the only indicator. It's best to consult nutritional information to know the exact content, as some fruits may contain more than others.