Which one of the following vegetables contains the maximum vitamin A?

November 18, 2025 •

3 min read

According to the National Institutes of Health, a single baked sweet potato can provide over 100% of your daily vitamin A needs. The question of which one of the following vegetables contains the maximum vitamin A can be decisively answered by examining their beta-carotene content, the plant-based precursor to vitamin A.

Quick Summary

This article explores the vegetable that provides the highest concentration of vitamin A, focusing on sweet potatoes as the leader. It compares popular options like carrots and leafy greens, outlines the critical health benefits of sufficient vitamin A, and provides practical advice for incorporating these vegetables into your diet.

Key Points

Sweet Potato is the Top Vegetable Source: The orange sweet potato provides the highest concentration of provitamin A (beta-carotene) per serving among common vegetables, with a single medium potato often surpassing the daily recommended intake.
Beta-Carotene Conversion: Plant-based sources of vitamin A, such as sweet potatoes and carrots, contain beta-carotene, which the body converts into active vitamin A (retinol).
Important for Vision: Adequate vitamin A is crucial for eye health, specifically supporting night vision and the proper function of the retina.
Supports Immune Function: Vitamin A is essential for a strong immune system, as it aids in the production of white blood cells that combat infections.
Enhances Skin and Organ Health: This fat-soluble vitamin helps maintain healthy skin, teeth, and soft tissues, while also supporting the function of vital organs like the heart and lungs.
Pair with Fat for Absorption: To maximize your body's absorption of beta-carotene from vegetables, consume them with a small amount of healthy fat, like olive oil.

The Highest Vitamin A Vegetable: The Winner

While many plant-based foods contain beneficial levels of provitamin A carotenoids, one vegetable stands out as a clear winner for maximum vitamin A content: the sweet potato. When baked in its skin, a single medium sweet potato can provide well over the daily recommended intake of vitamin A, primarily in the form of beta-carotene. This potent dose is readily converted by the body into the active form of vitamin A, retinol, making it an extremely efficient source. Its vibrant orange color is a direct indicator of its high beta-carotene concentration.

Sweet Potato's Nutritional Power

The sweet potato's nutritional benefits extend far beyond its impressive vitamin A content. It's also a great source of fiber, which supports digestive health and blood sugar regulation. The combination of vitamins C, B6, and potassium, along with its powerful antioxidants, makes the sweet potato a true nutritional powerhouse. Its versatility in cooking, from baking and roasting to mashing, makes it easy to integrate into any diet. Unlike some animal-based sources of vitamin A, the plant-based beta-carotene in sweet potatoes carries no risk of toxicity from excessive consumption.

Comparison of Top Vitamin A Vegetables

To put the sweet potato's vitamin A dominance into perspective, it helps to compare it with other popular, and often praised, sources like carrots and leafy greens. The following table showcases the vitamin A (as beta-carotene) content per 100 grams for a clear comparison of common choices.


Vegetable	Vitamin A (IU) per 100g	Notes
Sweet Potato	~15,740 IU (Baked)	A single medium sweet potato can exceed daily needs.
Carrots	~17,033 IU (Raw)	Raw carrots have a high beta-carotene density, but sweet potatoes often provide more in a standard serving size.
Kale	~13,621 IU (Cooked)	An excellent leafy green source, offering a balanced nutrient profile including lutein.
Spinach	~10,481 IU (Cooked)	Another nutrient-dense option, providing substantial vitamin A.
Butternut Squash	~11,155 IU	A great seasonal source of provitamin A.

From the table, while raw carrots show a very high concentration, a standard baked sweet potato serving size often provides a greater absolute quantity of vitamin A, solidifying its place as a top-tier vegetable source.

Practical Ways to Increase Vitamin A Intake

Increasing your intake of vitamin A-rich vegetables is straightforward. For instance, incorporating a baked sweet potato into your weekly meal plan is a great start. You can also add chopped carrots to salads or stews, and sauté spinach or kale as a side dish. For optimal absorption of provitamin A carotenoids from plants, pairing these vegetables with a small amount of healthy fat, such as olive oil or avocado, is recommended. Cooking methods also impact bioavailability; for instance, cooking leafy greens helps break down plant cell walls, freeing up more vitamin A for your body to use.

The Crucial Role of Vitamin A

Vitamin A is a fat-soluble vitamin essential for a wide range of physiological functions. It plays a critical role in maintaining good vision, especially in low light conditions, and is necessary for the proper function of the retina. A deficiency can lead to night blindness and, in severe cases, permanent vision damage. Beyond eye health, vitamin A is vital for a robust immune system, supporting the function and production of white blood cells that fight off infections. It also helps form and maintain healthy skin, teeth, and skeletal tissue. Additionally, sufficient vitamin A intake is important for reproductive health and proper organ function, including the heart, lungs, and kidneys.

Conclusion: The Uncontested Winner

In the competition for the vegetable containing the maximum vitamin A, the sweet potato is a powerful contender that often takes the lead due to its combination of high concentration and large, easily consumed serving size. Its abundant beta-carotene content, which is efficiently converted to vitamin A by the body, provides substantial support for vision, immunity, and overall health. While carrots and dark leafy greens like kale and spinach are also excellent sources, the sweet potato offers a particularly concentrated dose. By including a diverse range of these colorful vegetables in your diet, you can ensure a steady and healthy supply of this essential vitamin. For more information on the specific dietary needs for this nutrient, you can consult authoritative health resources, such as the NIH Office of Dietary Supplements.

Frequently Asked Questions

Preformed vitamin A, or retinol, is found in animal products like liver, eggs, and dairy. Provitamin A carotenoids, like beta-carotene, are found in plants and are converted into vitamin A by the body.

No, it is highly unlikely to experience vitamin A toxicity from eating too many vegetables. The body regulates the conversion of beta-carotene, so it only produces as much vitamin A as it needs. Excessive intake can cause a harmless yellow-orange skin discoloration called carotenemia.

To improve absorption, eat vitamin A-rich vegetables with a small amount of fat, as vitamin A is fat-soluble. Cooking and chopping vegetables can also increase the bioavailability of the beta-carotene they contain.

Other excellent vegetable sources of provitamin A include carrots, dark leafy greens like kale and spinach, and winter squash such as butternut squash.

A baked sweet potato, especially with the skin, provides a very high amount of vitamin A. While raw options are also beneficial, cooking can actually enhance the bioavailability of certain carotenoids.

One of the most common early signs of a vitamin A deficiency is night blindness, which is difficulty seeing in low-light conditions.

Yes, generally the deeper and brighter the orange or green color of a fruit or vegetable, the higher its carotenoid content. This holds true for sweet potatoes, carrots, and dark leafy greens.