Which food is highest in vitamin A? The clear winner is beef liver.

October 28, 2025 •

2 min read

According to data from the National Institutes of Health, a 3-ounce serving of pan-fried beef liver contains 731% of the daily value for vitamin A, making it the definitive answer to which food is highest in vitamin A. This essential nutrient is critical for vision, immunity, and organ function.

Quick Summary

Beef liver is the most vitamin A-dense food, though other sources like cod liver oil, sweet potatoes, and dark leafy greens are also potent. High concentrations of preformed vitamin A are found in animal products, while plants offer provitamin A carotenoids, like beta-carotene.

Key Points

Beef Liver Dominates: A 3-ounce serving of pan-fried beef liver contains an astonishing 731% of the daily value for vitamin A, making it the single highest food source.
Preformed vs. Provitamin A: Animal products like liver provide preformed vitamin A (retinol), while plants offer provitamin A carotenoids (like beta-carotene) that the body converts into vitamin A.
Cod Liver Oil is a Potent Alternative: This supplement is also extremely rich in vitamin A, but like liver, requires careful dosing to avoid toxicity.
Plant Sources Are Abundant and Safe: Sweet potatoes, carrots, spinach, and other orange and green vegetables are excellent, non-toxic sources of provitamin A.
Consider the Risk of Toxicity: Due to the high concentration of preformed vitamin A, limit consumption of beef liver and cod liver oil and be cautious with supplements.
Maximize Absorption with Fat: Since vitamin A is fat-soluble, consuming sources with some fat (e.g., sautéing spinach in oil) helps the body absorb it more efficiently.

The #1 Vitamin A Source: Beef Liver

Beef liver is the most concentrated source of vitamin A because animals store this fat-soluble vitamin in their livers. Cooked beef liver provides a very high amount of preformed vitamin A (retinol), often significantly surpassing the daily recommended value. It also contains other essential nutrients like vitamin B12, iron, and copper. Due to its high vitamin A content, it's advised to consume liver in moderation, typically no more than once a week, to avoid potential toxicity.

Cod Liver Oil: A Close Second

Cod liver oil is another highly concentrated source of preformed vitamin A. One tablespoon offers a substantial amount of vitamin A along with beneficial omega-3 fatty acids and vitamin D. While a powerful nutrient booster, it's crucial to be mindful of the dosage, especially if taking other supplements, to prevent hypervitaminosis A.

Plant-Based Powerhouses: Provitamin A Carotenoids

Plant-based foods contain provitamin A carotenoids, which the body converts into vitamin A as needed. Beta-carotene is the most common type. Unlike preformed vitamin A, consuming large amounts of beta-carotene from food doesn't pose a toxicity risk, although it can cause a temporary yellowing of the skin.

Excellent plant sources include:

Sweet Potatoes:.
Carrots:.
Dark Leafy Greens:.
Winter Squash:.
Red Bell Peppers:.
Fruits: Mangoes, cantaloupe, and dried apricots also contribute carotenoids.

Maximizing Absorption of Vitamin A

Since vitamin A is fat-soluble, consuming it with some dietary fat enhances absorption. For plant-based sources, cooking methods like sautéing in oil or pairing with a fatty dressing can help. Cooking can also improve the bioavailability of carotenoids.

Comparing Top Vitamin A Sources

Here's a comparison of vitamin A content in some key food sources:


Food Source	Serving Size	Vitamin A (mcg RAE)	Daily Value (%)
Beef Liver, pan-fried	3 oz	6,582	731%
Cod Liver Oil	1 tbsp	4,080	453%
Sweet Potato, baked	1 whole	1,403	156%
Spinach, boiled	½ cup	573	64%
Carrots, raw	½ cup	459	51%
Cantaloupe, raw	½ cup	135	15%
Egg, hard-boiled	1 large	75	8%

Conclusion: Variety is Key for Optimal Intake

While beef liver and cod liver oil are the most potent sources, a diverse diet is the best way to get enough vitamin A safely. Combining preformed vitamin A from animal foods with provitamin A from fruits and vegetables ensures adequate intake while minimizing toxicity risks. Aim for a mix of sources to meet your needs effectively.

For additional details on nutrient intake, consider resources from organizations like the Office of Dietary Supplements at the {Link: National Institutes of Health https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/}.

Frequently Asked Questions

Excessive intake of preformed vitamin A (retinol), primarily found in animal products like liver and supplements, can be harmful and lead to toxicity. However, consuming provitamin A (beta-carotene) from plant foods, even in large quantities, is generally considered safe.

Animal-based foods contain preformed vitamin A, or retinol, which the body can use directly. Plant-based foods contain provitamin A carotenoids, such as beta-carotene, which the body must convert into retinol.

Vitamin A is fat-soluble, so eating vegetables containing beta-carotene with a small amount of fat can increase its absorption. Cooking can also help make beta-carotene more bioavailable.

While carrots are an excellent source of vitamin A from beta-carotene, foods like beef liver and cod liver oil contain significantly more per serving. Sweet potatoes are also a more concentrated plant-based source than carrots.

Yes, it is possible to meet all your vitamin A needs from plant sources. The body can convert provitamin A carotenoids from colorful fruits and vegetables into usable vitamin A.

Liver supplements provide a concentrated dose of preformed vitamin A and should be used with caution. Always follow dosing instructions and consider overall dietary intake to avoid toxicity.

Symptoms of vitamin A deficiency can include night blindness, dry eyes, impaired immunity, and poor skin health. Deficiency is rare in developed countries but a major concern in others.