Which of the following vegetables is an excellent source of vitamin A? The definitive guide

December 4, 2025 •

2 min read

Based on data from the National Institutes of Health, a single baked sweet potato provides more than 150% of your daily vitamin A needs, highlighting it as an exceptionally potent source of this crucial nutrient. Vitamin A is vital for maintaining good vision, supporting a strong immune system, and promoting healthy skin.

Quick Summary

A comprehensive look at vegetables and their vitamin A content, revealing which options like sweet potatoes, carrots, and dark leafy greens offer the most nutritional value and why they are essential for your diet.

Key Points

Sweet Potatoes Are Exceptional: A single baked sweet potato can provide well over 150% of the daily recommended intake of vitamin A, making it a top choice.
Orange Is a Key Indicator: Carrots and butternut squash get their color from beta-carotene, a potent provitamin A carotenoid that your body converts to vitamin A.
Don't Overlook Leafy Greens: Dark green vegetables like spinach and kale are also loaded with beta-carotene, even though their green color masks it. Cooked kale offers nearly 100% of the DV per cup.
Boost Absorption with Healthy Fats: To maximize your body's absorption of vitamin A from vegetables, cook and consume them with a source of healthy fat, such as olive oil or avocado.
Vary Your Intake: While some vegetables are superstars, a variety of colorful and dark green options like red bell peppers, broccoli, and romaine lettuce help ensure a complete nutrient profile.
Vitamin A Benefits Are Broad: An adequate intake of vitamin A is crucial for maintaining good vision, supporting the immune system, and promoting healthy skin.

What Is Vitamin A and Why Do We Need It?

Vitamin A is a fat-soluble vitamin crucial for healthy vision, immune function, and organ operation. Plant-based sources provide provitamin A carotenoids, such as beta-carotene, which your body converts to active vitamin A. This conversion makes brightly colored vegetables important for a nutrient-rich diet.

The Top Vitamin A Powerhouses

To answer, "Which of the following vegetables is an excellent source of vitamin A?", we examine several potent options rich in beta-carotene.

Sweet Potatoes: The Vitamin A Superstar

Sweet potatoes are consistently ranked as a top source of vitamin A. A medium baked sweet potato with skin can exceed 150% of the Daily Value (DV). Rich in beta-carotene, they also offer fiber, vitamin B6, and potassium with few calories.

Carrots: The Classic Source

Carrots are renowned for supporting eye health due to their high beta-carotene content. Half a cup of raw carrots provides over 50% of the DV for vitamin A. Cooking can enhance beta-carotene absorption.

Dark Leafy Greens: Green Is Gold

Despite their green color, vegetables like spinach and kale are excellent beta-carotene sources. Half a cup of boiled spinach offers over 60% of the DV for vitamin A. Cooked kale can provide nearly 100% of the DV per cup.

Butternut Squash and Pumpkin: Winter Comforts

These winter squash varieties are fantastic vitamin A sources. One cup of cooked butternut squash contains over 125% of the DV, and canned pumpkin is also a rich source.

Maximizing Vitamin A Absorption

Pairing these vegetables with healthy fats improves beta-carotene absorption. Examples include:

Sautéing greens with olive oil.
Roasting squash with avocado oil.
Adding carrots to salads with vinaigrette.

Other High-Vitamin A Vegetables

Red Bell Peppers: Provide provitamin A carotenoids and vitamin C.
Broccoli: A good source of vitamin A, C, and K.
Romaine Lettuce: Contains a good amount of beta-carotene.
Turnip Greens and Collard Greens: Leafy greens rich in vitamin A.

Comparing Excellent Vegetable Sources of Vitamin A


Vegetable	Serving Size	Vitamin A (% DV)
Sweet Potato (baked, in skin)	1 medium	156%
Carrots (raw)	1/2 cup	51%
Spinach (cooked)	1/2 cup	64%
Kale (cooked)	1 cup	98%
Butternut Squash (cooked, cubed)	1 cup	127%
Red Bell Pepper (raw, sliced)	1 cup	16%
Broccoli (cooked)	1 cup	13%

Conclusion: A Colorful Path to Better Health

To get excellent sources of vitamin A from vegetables, choose vibrant and dark-colored options like sweet potatoes, carrots, spinach, and kale. Incorporating a variety into your diet supports vision, immune function, and overall health, providing a clear answer to "Which of the following vegetables is an excellent source of vitamin A?". For more information, see the NIH Office of Dietary Supplements: Vitamin A Fact Sheet.

Frequently Asked Questions

The sweet potato is often regarded as one of the most potent vegetable sources of vitamin A. A single baked sweet potato provides over 150% of the daily recommended amount.

Vegetables contain provitamin A carotenoids, like beta-carotene, which your body converts into active vitamin A. Animal products, on the other hand, contain preformed vitamin A (retinol), which is immediately usable by the body.

While high heat can reduce some vitamins, light cooking can actually increase the bioavailability of beta-carotene in vegetables like carrots, making it easier for your body to absorb.

Other prominent orange vegetables high in vitamin A include butternut squash, pumpkin, and winter squash varieties.

Steaming, sautéing, or roasting vegetables lightly is often recommended. For fat-soluble vitamins like vitamin A, cooking with a small amount of healthy fat (e.g., olive oil) will also help improve absorption.

While many are excellent sources, the darker green varieties tend to have higher concentrations of beta-carotene. Examples include spinach, kale, and collard greens.

It is difficult to consume a toxic amount of vitamin A from plant-based sources. Your body only converts provitamin A carotenoids to vitamin A as needed. Toxicity is more of a concern with high-dose supplements or excessive intake of preformed vitamin A from animal sources.