Which vegetable is most rich in vitamin A?

October 15, 2025 •

3 min read

According to the National Institutes of Health (NIH), a single baked sweet potato provides more than 500% of the recommended daily intake for vitamin A. This makes the sweet potato the most potent source of vitamin A among common vegetables, surpassing even the famously carotenoid-rich carrot. This article explores why the sweet potato holds the top spot and highlights other excellent vegetable sources for a vitamin A-rich diet.

Quick Summary

The sweet potato is the most concentrated vegetable source of vitamin A, followed by other vibrant orange and dark green vegetables like carrots and spinach. This article details the top plant-based sources of this essential nutrient, discusses the benefits of beta-carotene, and explains how to incorporate these vegetables into a healthy diet for optimal health.

Key Points

Sweet Potato is #1: Per serving, the baked sweet potato is the most concentrated vegetable source of vitamin A due to its high beta-carotene content. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}
Variety is Key: A diverse diet including other vegetables like carrots, spinach, kale, and butternut squash provides excellent vitamin A and a wide array of nutrients. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}
Maximize Absorption: Pair vitamin A-rich vegetables with a healthy fat, like olive oil or nuts, to significantly improve your body's absorption of fat-soluble beta-carotene. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}
Beta-Carotene is Safe: Unlike preformed vitamin A from animal sources, the body only converts beta-carotene from plants as needed, preventing potential toxicity from overconsumption. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}
Essential for Health: Vitamin A is critical for vital functions including vision, a strong immune system, healthy skin, and proper cell growth. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}
Cooking Enhances Bioavailability: Lightly cooking vegetables like spinach can break down cell walls and improve the body's ability to absorb their carotenoids. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}

The Champion of Plant-Based Vitamin A: The Sweet Potato

When considering which vegetable is most rich in vitamin A, the sweet potato reigns supreme. Its impressive vitamin A content comes from beta-carotene, a provitamin carotenoid that the body converts into active vitamin A. While carrots are often associated with high vitamin A, a single medium sweet potato can deliver over 100% of your daily needs, significantly outperforming an equivalent serving of carrots. The intensity of its orange flesh is a direct indicator of its high beta-carotene content.

Other Top Contenders: Beyond the Sweet Potato

While the sweet potato is a powerhouse, several other vegetables are fantastic sources of provitamin A, offering a broad spectrum of nutrients.

Carrots: Packed with beta-carotene, responsible for their vibrant orange color and beneficial for eye health.
Spinach: This dark, leafy green is loaded with carotenoids, providing a significant portion of the daily value.
Kale: Another nutrient-dense leafy green, offering a generous amount of vitamin A along with other essential vitamins.
Butternut Squash: This versatile winter squash is an excellent source of beta-carotene, suitable for various dishes.
Pumpkin: A classic favorite, canned or fresh pumpkin is an impressive source of vitamin A and antioxidants.
Red Bell Peppers: Offering a solid dose of beta-carotene and vitamin C.

The Role of Beta-Carotene and Bioavailability

Plant-based vitamin A is in the form of provitamin A carotenoids, like beta-carotene, which the body converts to active vitamin A. Bioavailability, or the body's ability to absorb these carotenoids, is enhanced by cooking and combining them with healthy fats, as vitamin A is fat-soluble.

Why Vitamin A is So Important for Your Health

Vitamin A is critical for various bodily functions:

Vision: Produces pigments for the retina, essential for low light vision.
Immune System: Vital for proper immune function and fighting infections.
Skin and Mucous Membranes: Helps maintain healthy skin and the lining of various tracts.
Cell Growth: Essential for growth, differentiation, and development.
Other Functions: Involved in reproductive health and bone remodeling.

Comparison Table: Vitamin A Content in Top Vegetables


Vegetable	Vitamin A (IU) per 100g	Key Facts
Carrot	17,033	Excellent source of beta-carotene.
Sweet Potato	15,740	Most concentrated provitamin A source among vegetables.
Kale	13,621	Nutrient-dense with high vitamin A, K, and C.
Butternut Squash	11,155	Versatile and high in beta-carotene.
Spinach	10,481	Boiled spinach provides significant daily value.
Pumpkin	5,755	Rich in beta-carotene, good for immune function.

Conclusion: Variety is Key to a Balanced Diet

While sweet potato leads in vitamin A content, a diverse diet including other colorful vegetables provides essential nutrients. Combining plant sources with healthy fats can improve absorption. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}

Frequently Asked Questions (FAQs)

What are the best plant-based sources of vitamin A?

The best plant-based sources are rich in beta-carotene, including sweet potatoes, carrots, spinach, and kale.

Is it possible to get too much vitamin A from vegetables?

No, the body only converts beta-carotene from plants as needed, preventing toxicity. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}

How does cooking affect vitamin A content in vegetables?

Cooking vegetables can improve the absorption of provitamin A carotenoids.

Why is sweet potato considered better than carrots for vitamin A?

Sweet potatoes typically contain more beta-carotene per serving than carrots.

How can I maximize vitamin A absorption from vegetables?

Consuming vitamin A-rich vegetables with healthy fats, such as olive oil or nuts, enhances absorption.

Can vitamin A deficiency be reversed by eating vegetables?

Mild deficiency can often be reversed by increasing intake of beta-carotene rich vegetables, though severe cases require medical attention.

What is the difference between preformed vitamin A and provitamin A?

Preformed vitamin A is in animal products; provitamin A (like beta-carotene) is in plants and converted by the body.

Does frozen spinach have more or less vitamin A than fresh?

Frozen spinach may have comparable or higher vitamin A levels than fresh spinach stored for a while. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}

Frequently Asked Questions

The best plant-based sources of vitamin A are those rich in beta-carotene, including orange vegetables like sweet potatoes and carrots, and dark green leafy vegetables such as spinach and kale. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}

No, it is not possible to get too much provitamin A from vegetables. The body converts beta-carotene into vitamin A only as needed, which prevents the toxic buildup that can occur with high intakes of preformed vitamin A found in animal products and supplements. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}

Cooking vegetables like spinach and carrots can actually improve the bioavailability of their provitamin A carotenoids. These heat-stable compounds are more easily absorbed by the body once cooked. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}

Per serving, sweet potatoes typically contain more beta-carotene than carrots. For example, a medium baked sweet potato can provide significantly more than the daily value for vitamin A compared to a similar serving of carrots.

To maximize absorption, consume your vitamin A-rich vegetables with a source of healthy fat, such as avocado, olive oil, or nuts. Vitamin A is fat-soluble, and healthy fats aid its assimilation.

Yes, mild vitamin A deficiency symptoms like night blindness can often be reversed by increasing the intake of vitamin A-rich foods, including vegetables high in beta-carotene. Severe or chronic deficiency requires medical attention.

Preformed vitamin A (retinol) is found in animal products like liver and eggs. Provitamin A, such as beta-carotene, is found in plants and is converted into active vitamin A by the body.

Frozen spinach is processed soon after harvesting, which can help preserve its nutrient content. The vitamin A levels in frozen spinach can be comparable to, or even higher than, fresh spinach that has been stored for a while. {Link: Consensus app https://consensus.app/questions/sources-of-vitamin-a-in-vegetables/}