Vitamin A Foods

What are the best food sources of Vitamin A?

Sources of Vitamin A

Vitamin A Food Sources are rich in both plant and animal foods. Preformed vitamin A is mostly found in the animal foods which is known as retinoids and Pro-Vitamin A found in the plants which is known as carotenoids. The major source of vitamin A food sources are listed here.

Listed here the vegetarian foods that are rich in Vitamin A

Sweet Potato

Per 100gPer 200g
19218 IU (384% DV)38436 IU (769% DV)

Sweet Potatoes are highly nutritious vegetable with very fewer calories.


Per 100gPer cup, sliced (156g)
17033 IU (341% DV)26572 IU (532% DV)

Carrot is the root vegetable and its important source of Vitamin A.


Per 100g
Per 169g
1082 IU1785 IU

Mango is a rich tropical fruit which is rich in fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.

Whole Milk

Per 100g
Per 244 g
47 IU115 IU

Whole Milk is the best source of calcium. Thus it is the important food source in strengthening the bones and teeth.

Mustard Greens

Per 100gPer 56g
3024 IU 1693 IU

Mustard Greens is one of the leafy green vegetable with high amount of phyto-nutrients to fight against diseases.


Per 100gPer 205g
11155 IU22868 IU

Squash has plenty of natural poly-phenolic components and vitamins.

Dark Green Vegetables

Per 100gPer 130g
13621 IU17707 IU

Dark green leafy vegetables are highly nutritional food that are rich in vitamins, minerals and phytonutrients.

Dried Apricot

Per 100gPer 119g
12669 IU15076 IU

Dried apricots is a dried fruit which is rich in Vitamin A and its important source of fiber and iron.

Cantaloupe Melon

Per 100gPer 160g
3382 IU5411 IU

Cantaloupe Melon is rich source of vitamin A and its low in calories. Its antioxidant is necessary for promoting healthy skin and clear vision.

Sweet Red Pepper

Per 100gPer 149g
3131 IU4665 IU

Sweet Red Pepper is a important source of carotenoids and folic acid. It is rich in Vitamin A and Vitamin C.

Dried Basil

Per 100gPer 4.5g
744 IU33 IU

Dried Basil is used as dried herbs for cooking. It is a good source of carbohydrates, sugar, sodium, vitamins, minerals, fatty acids and amino acids.

ButterNut Squash

Per 100gPer 4.5g
744 IU33 IU

ButterNut Squash is a sweet nutty flavored fruit which is rich in potassium and vitamin A.


Per 100gPer 67g
9,990 IU6,693 IU

Kale is one of the most nutrient green leaves and its powerful antioxidants product us from free radicals.


Per 100gPer 145g
765 IU1,109 IU

Peas is rich in phyto-nutrients, proteins, fiber and micro-nutrients. It helps in the weight management.


Per 100gPer 123g
833 IU1,025 IU

Tomatoes is one of the important source of anti-oxdidants. It has Lycopene which protects us from the harmful UV ray.


Per 100gPer 340g
9,377 IU31,882 IU

Spinach is a green leaves which is rich in vitamin A, Vitamin K, Potassium and Folic acid. It has lot of anti-oxidant and anti-cancer properties.

Dried Marjoram

Per 100gPer g
137.156 IUnil

Dried Marjoram is a perennial herb used mostly for culinary purposes. Its used to control appetite and treat dry cough.


Per 100gPer 150g
326 IU489 IU

Peach is low in calories and rich source of antioxidant vitamin C. It also helps in retaining healthy skin.


Per 100gPer 157g
950 IU1,492 IU

Papaya is rich in fiber and vitamin A. It also helps to lower the cholestral level.


Per 100gPer 116g
8,513 IU9,875 IU

Pumpkin is a squash plant which is rich in vitamin A and potassium. It contains dietary fiber and mono-unsaturated fatty acids

Collard Greens

Per 100gPer 30g
5,019 IU1,807 IU

Collard Greens has the ability to lower the cholesterol level.

Non Vegetarian Food Sources

Listed here the important non veg foods of Vitamin A

Tuna Fish

Per 100gPer 28g
2520 IU1,807 IU

Tuna fish is the important sea food which is richest source of vitamin A.

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