What Kind of Meat Has Vitamin A? A Deep Dive into Retinol-Rich Sources

December 25, 2025 •

3 min read

According to the National Institutes of Health, preformed vitamin A, known as retinol, is found exclusively in animal-sourced foods and is more readily absorbed by the body than its plant-based counterparts. Identifying the best meat sources is crucial for those looking to boost their intake of this essential nutrient for vision, immune function, and cellular growth.

Quick Summary

Organ meats, particularly liver, are the most concentrated animal sources of vitamin A, followed by fatty fish and certain fish oils. Unlike plant-based carotenoids, the retinol in these meats is easily utilized by the body for various vital functions, though consumption should be moderated to avoid toxicity.

Key Points

Organ Meats are Top Sources: Liver from beef, lamb, and chicken contains exceptionally high levels of preformed vitamin A (retinol), far surpassing the content found in muscle meats.
Fatty Fish and Fish Oils Offer Vitamin A: Oily fish like tuna and mackerel, along with supplements like cod liver oil, provide good quantities of vitamin A and are an alternative to organ meats.
Retinol is Highly Bioavailable: Preformed vitamin A from animal sources is more easily absorbed and utilized by the body compared to the provitamin A (beta-carotene) found in plants.
Moderation is Essential to Avoid Toxicity: Because vitamin A is fat-soluble and can accumulate, consuming high-dose sources like liver in moderation is important to prevent hypervitaminosis A.
A Balanced Approach is Best: Combining animal sources of retinol with plant sources of carotenoids offers a diverse nutrient intake while minimizing risks associated with excessive consumption of any single source.
Pregnant Women Should Be Cautious: High doses of preformed vitamin A can be harmful during pregnancy, so pregnant individuals should limit or avoid high-retinol foods like liver.

Organ Meats: The Vitamin A Powerhouses

When asking what kind of meat has vitamin A, organ meats are the unequivocal answer. The liver is the primary storage organ for vitamin A in animals, making it the richest source available in the diet. A single serving of beef liver can contain several times the recommended daily value of this essential nutrient.

Beef and Lamb Liver

Beef liver is a nutritional titan, with a 3.5-ounce serving providing over 800% of the Daily Value (DV) for vitamin A. It is an exceptional source of retinol, the active form that the body can use immediately. Similarly, lamb liver offers a comparable concentration of vitamin A, making both excellent choices for a potent nutritional boost.

Chicken and Pork Liver

Chicken liver, while slightly less concentrated than beef or lamb, is still a powerhouse of vitamin A. A 3.5-ounce serving contains well over 300% of the DV. Many people find chicken liver to have a milder flavor, making it a more accessible option. Pork liver is also a rich source, often used in pâtés and sausages like liverwurst, which offers another way to incorporate this nutrient into your diet.

Fatty Fish and Their Oils: The Aquatic Source

Beyond organ meats, several types of fish are excellent providers of preformed vitamin A, especially their liver oils.

Cod Liver Oil

Cod liver oil is a legendary source of vitamin A, with one tablespoon containing a significant portion of the recommended daily intake. It is also known for its omega-3 fatty acids and vitamin D content, offering a potent combination of fat-soluble nutrients. However, due to its high concentration, careful monitoring of intake is essential to avoid excessive vitamin A consumption.

Other Oily Fish

Fish like herring, mackerel, and bluefin tuna are also good dietary sources of vitamin A, although in lower concentrations than liver and cod liver oil. These fish offer a balanced nutrient profile, including healthy fats and protein, making them a nutritious addition to any diet.

Why Animal-Sourced Retinol is Optimal

While plants contain provitamin A carotenoids, such as beta-carotene, the body's conversion of these compounds to usable vitamin A can be inefficient. Genetic variations can also affect the conversion rate, meaning some individuals may struggle to meet their needs through plant sources alone. Animal-based retinol, on the other hand, is the most bioavailable form, ensuring maximum absorption and utilization.

Comparison of Vitamin A in Different Meat Sources


Meat Source	Portion Size	Vitamin A (mcg RAE)	Percentage of DV*
Beef Liver, cooked	3 oz (85 g)	6,582	731%
Lamb Liver, cooked	3.5 oz (100 g)	7,780	864%
Chicken Liver, cooked	3.5 oz (100 g)	3,296	366%
Cod Liver Oil	1 tbsp (14 g)	4,080	453%
Bluefin Tuna, cooked	3.5 oz (100 g)	757	84%

*Based on a 900 mcg Daily Value (DV).

Potential Risks and Considerations

While vitamin A from meat is highly beneficial, it is a fat-soluble vitamin and can build up to toxic levels if consumed excessively, a condition known as hypervitaminosis A. This is primarily a concern with concentrated sources like liver, and moderation is key. A balanced diet that includes a variety of vitamin A sources, both animal and plant-based, is the safest and most effective approach. Pregnant individuals should be particularly cautious with high doses of preformed vitamin A. For more detailed nutritional information and guidelines, consult with a healthcare professional or refer to the National Institutes of Health fact sheet on Vitamin A.

Conclusion: Incorporating Retinol-Rich Meats into Your Diet

To answer what kind of meat has vitamin A, organ meats like liver, especially from beef, lamb, and chicken, stand out as the most nutrient-dense options. For those who prefer alternatives, fatty fish such as tuna and mackerel also provide valuable amounts. While less common in modern diets, incorporating these sources in moderation can offer a significant boost of highly bioavailable vitamin A, supporting crucial functions from vision to immune health. A weekly serving of liver or regular consumption of fatty fish can effectively help meet your body's retinol needs without overdoing it. Consulting a doctor is always a wise step before making significant changes to your diet, especially when dealing with such concentrated nutrient sources.

Frequently Asked Questions

Animal livers are the richest source of vitamin A among all meats. Beef liver, for example, provides hundreds of percent of the Daily Value in just a small serving.

Yes, chicken liver is a very good source of vitamin A, providing a substantial amount of the daily requirement. It is often preferred by those who find the flavor of beef liver too strong.

Meat contains preformed vitamin A (retinol), which is directly usable by the body. Plants contain provitamin A carotenoids, which the body must convert into retinol, a process that can be inefficient for some individuals.

Yes, it is possible to consume too much vitamin A from rich sources like liver, leading to hypervitaminosis A. Because vitamin A is fat-soluble, it can build up in the body over time.

The main risks of consuming too much liver are vitamin A toxicity and potentially copper toxicity, as both are highly concentrated in the organ. Moderation is recommended, and pregnant women should be especially cautious.

Fatty and oily fish, such as bluefin tuna, mackerel, and herring, are good sources of vitamin A. Fish liver oils, particularly cod liver oil, are also exceptionally rich in this nutrient.

While some muscle meats contain small amounts of vitamin A, it is not enough to meet daily requirements. The highest concentrations of retinol are found in organ meats, fatty fish, and dairy products.