Which food is the richest in vitamin A?

October 13, 2025 •

3 min read

According to the National Institutes of Health, a single 3-ounce serving of pan-fried beef liver can provide over 700% of your daily value for vitamin A. While organ meats are the most concentrated source, this essential nutrient, found in two main forms, can be obtained from a variety of animal and plant-based foods.

Quick Summary

A comparison of animal and plant sources reveals which food is the richest in vitamin A. Learn about the most bioavailable sources like liver, and understand how the body converts provitamin A carotenoids from colorful vegetables.

Key Points

Beef Liver Dominates in Concentration: For sheer potency per serving, pan-fried beef liver is the richest source of preformed vitamin A (retinol), offering more than 700% of the daily value in a 3-ounce portion.
Sweet Potato is a Champion for Accessibility: A single baked sweet potato is a leading source of provitamin A (beta-carotene), providing over 150% of the daily value, making it a powerful and accessible option for most diets.
Animal vs. Plant Sources Differ: Vitamin A comes as highly bioavailable retinol in animal products and as provitamin A carotenoids in plants, which need conversion by the body.
Maximize Absorption from Plant Sources: Consuming plant-based carotenoids with a source of fat, like olive oil or avocado, can significantly improve the body's absorption and utilization of the nutrient.
Dietary Diversity is Key: The most effective way to ensure sufficient and safe vitamin A intake is through a varied diet that includes a mix of nutrient-dense animal and plant-based foods.

The Unrivaled Champion: Beef Liver

When it comes to sheer vitamin A content per serving, organ meats, and specifically beef liver, are in a class of their own. The reason for this is simple: animals store preformed vitamin A (retinol) in their livers. A small, 3-ounce portion of pan-fried beef liver contains an astonishing 6,582 mcg RAE (Retinol Activity Equivalents), which is over seven times the recommended daily value (DV) for adults. While an excellent source, its high concentration means it should be consumed in moderation, and pregnant women are advised to limit or avoid it due to potential toxicity risks.

Beyond Liver: Other Top Animal Sources

While beef liver is the clear leader, other animal products are also significant contributors of preformed vitamin A. These sources provide retinol, which is highly bioavailable and easily utilized by the body without conversion.

Cod Liver Oil: Just one tablespoon of cod liver oil is packed with 4,080 mcg of retinol, providing 453% of the DV. It also offers a bonus of omega-3 fatty acids and vitamin D.
Fish: Oily fish like herring and salmon are good sources. A 3-ounce serving of pickled Atlantic herring contains 219 mcg RAE, or 24% of the DV.
Eggs: One large, hard-boiled egg provides about 75 mcg of retinol, roughly 8% of the DV.
Dairy Products: Many dairy items, especially full-fat varieties and fortified milks and cheeses, contain vitamin A. For example, a half-cup of part-skim ricotta cheese offers 133 mcg RAE.

The Plant-Based Powerhouses: Provitamin A Carotenoids

Plant-based foods do not contain preformed vitamin A. Instead, they provide provitamin A carotenoids, such as beta-carotene, which the body must convert into active vitamin A. The conversion process is not always 100% efficient, but many plants are so rich in these precursors that they remain excellent dietary sources.

Comparing Animal vs. Plant-Based Vitamin A


Food Source	Type of Vitamin A	Bioavailability	Highest Concentration Example	Notes
Animal	Preformed Retinol	High (up to 100%)	Beef Liver (6,582 mcg RAE/3 oz)	Most efficient for direct body use; caution with overconsumption
Plant	Provitamin A Carotenoids	Variable (can be low)	Sweet Potato (1,403 mcg RAE/whole baked)	Conversion efficiency varies by genetics and fat intake; no toxicity risk from overconsumption

How to Maximize Absorption from Plants

To increase the absorption of carotenoids from plant sources, it is recommended to consume them with a source of dietary fat. For example, adding a drizzle of olive oil to cooked carrots or pairing spinach with avocado can help the body better utilize the nutrients.

A Diverse Array of Sources

A healthy diet should include a variety of both animal and plant-based foods to ensure a sufficient intake of vitamin A, as each offers unique benefits and different forms of the nutrient.

Top Plant Sources

Here are some of the most vitamin A-rich fruits and vegetables:

Sweet Potato: A single baked sweet potato provides a massive 1,403 mcg of vitamin A, in the form of beta-carotene, making it one of the most accessible sources.
Carrots: Half a cup of raw carrots contains 459 mcg RAE, over 50% of the daily value.
Spinach: This leafy green offers a significant amount, with a half-cup of boiled spinach containing 573 mcg RAE.
Squash: Winter squashes like butternut and pumpkin are excellent sources. One cup of baked butternut squash can provide 1,140 mcg RAE.
Mangoes: A single raw mango contains 112 mcg RAE, adding a fruity option to your intake.

Conclusion

While a single serving of beef liver contains the most concentrated form of vitamin A, a whole baked sweet potato is arguably the richest and most accessible single food source for most people. The key to ensuring adequate intake is not relying on one food alone but incorporating a diverse range of colorful fruits, vegetables, and, if you are not vegetarian, moderate amounts of animal products like eggs and dairy. By diversifying your diet, you can easily meet your daily needs and support your immune system, vision, and skin health without risking excessive intake from highly concentrated sources.

For more detailed nutritional information on food sources of vitamin A, including specific RAE values for different portions, you can consult resources like the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

Preformed vitamin A, or retinol, is found in animal products and is readily used by the body. Provitamin A, mainly beta-carotene found in plants, must be converted into active vitamin A, a process that can be less efficient.

Yes, it is possible to consume toxic levels of preformed vitamin A, primarily from organ meats or supplements. However, the body only converts provitamin A from plants as needed, so toxicity from fruits and vegetables is not a concern.

While both are excellent sources, a single whole baked sweet potato contains significantly more vitamin A (as beta-carotene) than a half-cup of raw carrots.

Vegetarians and vegans can get sufficient provitamin A from a variety of plant sources like sweet potatoes, spinach, carrots, and butternut squash. Pairing these foods with healthy fats can improve absorption.

Cooking can actually increase the bioavailability of carotenoids in vegetables like carrots by breaking down cell walls. However, overcooking should be avoided, as it can reduce the nutrient content.

Vitamin A is essential for healthy vision, immune function, reproduction, and cell growth. It is particularly known for its role in maintaining good eyesight, especially in low light.

Yes, pregnant women should be cautious with their vitamin A intake from animal sources, especially liver and supplements, as high doses can cause birth defects. Beta-carotene from plants is considered safe.