What is the food highest in vitamin A? A definitive guide

December 21, 2025 •

2 min read

Did you know that just one 3-ounce serving of pan-fried beef liver can provide over 700% of the daily value for vitamin A? This organ meat is, in fact, the highest source of vitamin A, but many other potent sources, both animal and plant-based, can help meet your nutritional needs.

Quick Summary

Beef liver contains the highest concentration of vitamin A, though other excellent sources include sweet potatoes, carrots, spinach, and cod liver oil. These foods offer either preformed vitamin A or beta-carotene, which the body converts into the active vitamin for essential functions like vision and immunity.

Key Points

Beef Liver is the Richest Source: A small serving of pan-fried beef liver provides over 700% of the daily value for vitamin A, making it the most concentrated food source.
Two Types of Vitamin A: Vitamin A is found in two forms: preformed vitamin A (retinol) from animal products and provitamin A (beta-carotene) from plants, which the body must convert.
Top Plant Sources: Sweet potatoes and carrots are excellent plant-based sources of vitamin A, containing high levels of beta-carotene.
High-Dose Risks: Vitamin A toxicity, or hypervitaminosis A, is a risk with excessive intake of preformed vitamin A from supplements or organ meats, which can cause serious health issues.
Safe Intake from Plants: It is nearly impossible to reach toxic levels of vitamin A from consuming beta-carotene in plant foods, as the body regulates its conversion.
Vision and Immunity: Vitamin A is essential for healthy vision, robust immune function, and proper cell growth and reproduction.

The Unrivaled Champion: Beef Liver

When identifying the food highest in vitamin A, beef liver stands out significantly. A 3-ounce (85-gram) serving of pan-fried beef liver contains 6,582 micrograms (mcg) of vitamin A activity equivalents (RAE), providing 731% of the daily value (DV). Beef liver also offers other vital nutrients such as iron, B vitamins (including B12), and choline. Moderation is key when consuming beef liver due to its high concentration of preformed vitamin A and cholesterol.

Preformed vs. Provitamin A: Understanding the Difference

Vitamin A exists in two primary dietary forms: preformed vitamin A and provitamin A carotenoids. Preformed vitamin A (Retinol) is found in animal products and readily used by the body. Provitamin A (Beta-Carotene) is found in plant foods and must be converted to active vitamin A by the body. The body regulates this conversion.

Top 10 Foods High in Vitamin A

A diverse diet including both animal and plant sources is the best way to ensure adequate vitamin A intake. For a list of foods high in vitamin A, including their nutritional content, refer to {Link: medicalnewstoday.com https://www.medicalnewstoday.com/articles/324493}.

How to Maximize Vitamin A Absorption

Since vitamin A is fat-soluble, consuming it with dietary fat enhances absorption.

Comparison of Top Vitamin A Sources


Food	Vitamin A Content (mcg RAE per serving)	Vitamin A Type	Notes
Beef Liver (3 oz pan-fried)	6,582	Preformed Retinol	Extremely potent, but high in cholesterol. Should be consumed in moderation.
Sweet Potato (1 whole, baked)	1,403	Provitamin Beta-Carotene	High in fiber and low-calorie. Beta-carotene converts to vitamin A as needed.
Carrots (½ cup raw)	459	Provitamin Beta-Carotene	Accessible snack and good source of fiber.

Why Vitamin A Matters: Health Benefits and Deficiency

Vitamin A is crucial for various bodily functions, and deficiency can lead to significant health issues. It is essential for vision, immune function, cell growth, reproduction, and bone health.

The Risks of Too Much Vitamin A

Excessive intake of preformed vitamin A can lead to toxicity (hypervitaminosis A). Symptoms can include headaches, blurred vision, hair loss, and potentially liver damage. Toxicity is not a concern with provitamin A from plant foods.

Conclusion

While beef liver is the single food richest in vitamin A, a balanced diet incorporating various plant-based and moderate animal sources is the safest way to meet vitamin A needs. This approach helps prevent toxicity while ensuring sufficient intake of this essential vitamin for vision, immunity, and overall health. Consulting a healthcare professional or registered dietitian is recommended. For more comprehensive nutritional data, refer to {Link: National Institutes of Health website https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/}.

Frequently Asked Questions

Among vegetables, the sweet potato has one of the highest concentrations of vitamin A, containing a high amount of beta-carotene, which the body converts to vitamin A.

Yes, it is possible, but typically only from highly concentrated sources of preformed vitamin A like liver or from supplements. The risk of toxicity is very low when obtaining vitamin A from a varied diet of plant foods.

Retinol is a preformed, active form of vitamin A found in animal products, which the body can use directly. Beta-carotene is a provitamin found in plants that the body must convert into retinol.

Sweet potatoes are higher in vitamin A per serving compared to carrots. A medium baked sweet potato provides significantly more mcg RAE than a half cup of raw carrots.

One of the earliest and most well-known signs of vitamin A deficiency is night blindness, which is the inability to see well in low-light conditions.

Yes, cod liver oil is an excellent source of preformed vitamin A, providing a substantial amount in just one tablespoon. It is also rich in omega-3 fatty acids.

Excessive intake of beta-carotene can cause a harmless, reversible yellow-orange discoloration of the skin, known as carotenodermia. It does not lead to vitamin A toxicity.