Which fruit is the king of vitamin A? The nutritional champion revealed

October 2, 2025 •

4 min read

According to Nutritionix data, a 100-gram serving of cantaloupe contains more Vitamin A (IU) than any other common fruit listed, making a strong case for the melon's claim to the throne. While the beloved mango is often called the "king of fruits," a head-to-head comparison reveals a surprisingly potent contender for which fruit is the king of vitamin A.

Quick Summary

This article explores which fruit provides the most vitamin A by comparing nutritional data for cantaloupe, mango, and other top contenders. It details the essential health benefits of vitamin A for vision, immunity, and skin health, and offers practical advice for incorporating these fruits into your diet.

Key Points

Cantaloupe is the fruit with the highest vitamin A content per 100g based on available nutritional data. It contains 3,382 IU per 100g, primarily as beta-carotene.
Beta-carotene from fruits is converted into vitamin A by the body. This form of vitamin A, known as provitamin A, is found in orange and yellow fruits like cantaloupe and mango.
Mango is also a rich source of vitamin A, but contains less per 100g compared to cantaloupe. It's an excellent addition to a healthy diet.
Vitamin A is crucial for maintaining good vision, especially in low light conditions, and preventing eye diseases.
Eating a diet rich in vitamin A supports a strong immune system by helping the body's natural defenses and protecting against infections.
Regular intake of vitamin A contributes to healthy skin, aiding in cell regeneration and providing antioxidant protection.
Incorporating a variety of vitamin A-rich fruits, such as cantaloupe, mango, papaya, and apricots, is the best strategy for a well-rounded diet.

The Reign of Vitamin A

Vitamin A is a fat-soluble nutrient essential for maintaining healthy vision, robust immune function, and optimal skin health. It exists in two primary forms: preformed vitamin A (retinoids), found in animal products, and provitamin A carotenoids, sourced from plants, which the body converts into the active form. Fruits and vegetables are excellent sources of these provitamin A carotenoids, with their vibrant colors often indicating their potency. Understanding which fruits offer the most can help you maximize this crucial nutrient in your diet.

The Surprising King: Cantaloupe

While many people associate vitamin A with orange vegetables like carrots, and mango holds the traditional title of "king of fruits," nutritional data reveals a strong case for cantaloupe as the king of vitamin A among fruits. A 100-gram serving of cantaloupe provides a remarkably high concentration of vitamin A, primarily in the form of beta-carotene. The body efficiently converts this beta-carotene into the usable form of vitamin A, supporting several vital bodily functions. This makes cantaloupe a powerhouse for eye health, immune support, and skin vitality. Beyond its vitamin A content, this hydrating summer fruit is also a great source of Vitamin C and antioxidants like zeaxanthin, which further protect vision.

Notable Contenders for the Crown

While cantaloupe may lead the pack, several other fruits are also excellent sources of vitamin A, each offering unique nutritional advantages. Incorporating a variety of these into your diet is the best way to ensure a broad spectrum of nutrients.

Mango: The self-proclaimed "king of fruits" is a rich source of beta-carotene. A single mango can supply a significant portion of your daily vitamin A requirement, alongside other vitamins and minerals.
Apricots: These small, orange stone fruits are another high-ranking source, especially in their dried form. Both fresh and dried apricots are packed with vision-boosting vitamin A and potassium.
Papaya: Known as the "fruit of long life," papaya offers substantial vitamin A content, plus digestive enzymes like papain. Its high antioxidant levels also help protect the immune system and promote healthy skin.
Passion Fruit: This tropical fruit, with its distinctive sweet-tart flavor, contains a commendable amount of vitamin A and is also rich in fiber.
Grapefruit: The red or pink varieties of grapefruit are notable sources of vitamin A, along with a boost of vitamin C.

Nutritional Showdown: Fruit vs. Fruit

To put the contenders side-by-side, here is a comparison of the vitamin A content of several popular fruits per 100 grams, as measured in International Units (IU). Note that carotenoid conversion rates can vary slightly per person and how the food is prepared.


Fruit	Vitamin A (IU) per 100g	Key Benefit
Cantaloupe	3,382	Top source of beta-carotene, hydrating
Apricot	1,926	Rich in potassium, good for snacking
Passion Fruit	1,272	Contains high fiber, unique flavor
Grapefruit (Red/Pink)	1,150	High in vitamin C, supports immune health
Mango	1,082	Also a source of vitamin C and antioxidants
Papaya	950	Aids digestion with papain, promotes skin health
Watermelon	569	Highly hydrating, contains lycopene

How Vitamin A Supports Your Health

Beyond identifying the best fruit sources, it's vital to understand why vitamin A is so critical for a nutritious diet. The benefits are wide-ranging and impactful on overall well-being.

Vision

Vitamin A is a crucial component of rhodopsin, the light-sensitive pigment in the retina that allows for vision in dim light. A deficiency can lead to night blindness and, in severe cases, to permanent blindness. Vitamin A also helps maintain the health of the cornea and conjunctiva, protecting against dryness and damage.

Immune System

By maintaining the integrity of mucosal barriers in the eyes, respiratory tract, and gut, vitamin A acts as the body's first line of defense against infection. It also plays a key role in the production and function of white blood cells, which are vital for fighting off pathogens.

Skin Health

Vitamin A is integral to skin cell growth, repair, and differentiation. It supports collagen production, which helps maintain skin elasticity and reduces the appearance of fine lines and wrinkles. Carotenoids also provide antioxidant protection, guarding the skin against environmental damage from pollution and UV radiation. Retinoids, the active form of vitamin A, are widely used in skincare to promote cell turnover and treat conditions like acne and psoriasis.

Growth and Development

For infants and children, vitamin A is critical for proper growth and development. It supports cell differentiation, making it essential for the development of major organs.

Incorporating Vitamin A-Rich Fruits into Your Diet

Including these fruits in your daily diet is simple and delicious. Here are a few easy ideas:

Smoothies: Blend cantaloupe, mango, or papaya with yogurt or milk for a vitamin-packed breakfast or snack.
Salads: Add fresh cubes of cantaloupe or mango to a green salad for a sweet and vibrant flavor contrast.
Dried Snacks: Keep dried apricots on hand for a convenient and nutrient-dense treat.
Salsa: Create a refreshing mango salsa with cilantro and onion to pair with grilled chicken or fish.
Desserts: Incorporate papaya or cantaloupe into desserts like fruit tarts or gelatin for a naturally sweet finish.

Conclusion

Based on a direct comparison of nutritional data per 100 grams, the humble cantaloupe can be definitively crowned the king of vitamin A among fruits. However, the key to a healthy and nutritious diet is variety. While cantaloupe stands out for its high content, a balanced intake of other vitamin A-rich fruits like mango, papaya, and apricots ensures a broad spectrum of nutrients for vision, immunity, and skin health. Eating a rainbow of colorful fruits remains the most delicious way to stay healthy and vital.

For more detailed information on vitamin A and carotenoids, consult the National Institutes of Health Fact Sheet.

Frequently Asked Questions

While cantaloupe is rich in beta-carotene, which is converted to vitamin A essential for vision, simply eating more won't guarantee perfect eyesight. It is one part of a healthy, balanced diet that supports eye health, but other factors also play a crucial role.

It is difficult to consume a toxic amount of vitamin A (hypervitaminosis A) from plant-based foods alone. The body only converts carotenoids to vitamin A as needed. Excessive intake of provitamin A can cause skin to take on a yellowish or orange tint, which is harmless and subsides when intake is reduced.

Preformed vitamin A, or retinol, is the active form found in animal products like meat and dairy. Provitamin A carotenoids, like beta-carotene, are inactive compounds in plants that the body converts into retinol.

Yes, dried apricots are a concentrated source of vitamin A. They can provide a similar or even higher amount per serving compared to fresh apricots due to the removal of water. However, they are also higher in sugar and calories, so they should be consumed in moderation.

Studies suggest that while a mango ripens, its vitamin C content decreases. However, the vitamin A (beta-carotene) content is generally stable or can even increase, although the exact content can vary by cultivar and ripeness.

Yes, several vegetables have a higher concentration of vitamin A than cantaloupe. Orange vegetables like sweet potatoes and carrots, as well as leafy greens like spinach and kale, are excellent sources of beta-carotene.

While supplements can address deficiencies, obtaining vitamin A from whole fruits is generally better. Fruits provide a host of other beneficial nutrients, fiber, and antioxidants that work synergistically to support overall health. Excessive supplementation with preformed vitamin A can also be toxic.