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From Carrots to Kale: The Best Foods High in Vitamin A

Medically reviewed and edited by Jeffrey Vacek, DNP, FNP-C

It’s common knowledge that vitamin A is important for your health, but how can you ensure you’re consuming enough? Smart dietary choices play a key role here.

Knowing which foods are rich in vitamin A and understanding how to add them to your diet is the first step to taking control of your nutrient intake.

Read on to discover the foods with the highest vitamin A content and tips for incorporating them into meals to properly support your overall well-being.

What is Vitamin A, and Why Do You Need it?

Vitamin A is an essential nutrient for maintaining various bodily processes like immune function and reproductive health.

There are two types of vitamin A:

• Preformed vitamin A (retinoids): These are active forms of vitamin A found in animal-based products. They are readily available for the body to use — meaning they don’t have to be broken down first — and are crucial for functions like vision and immune response.

• Provitamin A carotenoids (beta-carotene): These forms of vitamin A are found in plant-based foods and must be converted into retinol before the body can use it. Carotenoids are high in antioxidants, which help protect against cell damage.

Unlike some other vitamins, the body can’t produce vitamin A naturally. This means it’s important to ensure an adequate intake through diet or supplements.

Top 10 Foods High in Vitamin A, from Lowest to Highest 

Mangoes 

Mangoes are rich in beta-carotene, which the body converts to vitamin A.

One cup of cubed mango contains about 89 mcg of vitamin A, or 10% of the recommended dietary allowance (RDA).

Besides vitamin A, mangoes are also a great source of vitamin C and fiber, helping to improve immune function and digestion. 

Serving suggestion: Enjoy fresh, in smoothies, or as a topping for yogurts and summer salads.

Red bell peppers

This versatile ingredient can be added to various dishes or be enjoyed as a healthy snack. 

Red bell peppers contain about 117 mcg of vitamin A per cup, which is 13% of the RDA. Red bell peppers are also high in vitamin C and antioxidants, helping to protect the body against oxidative stress. 

Serving suggestion: Add to salads, stir-fries, or roasted for a side dish. They can also be eaten as a snack with a hummus or yogurt dip.

Dairy products 

Dairy products are a great source of various nutrients, including vitamin A, vitamin D, and calcium. The following foods are highest in vitamin A:

• Milk: 65 mcg per cup

• Cheese: 263 mcg per 100 g

• Yogurt: 32 mcg per cup

Serving suggestion: You can enjoy dairy on its own or as an ingredient in other dishes. Consider adding milk or yogurt to smoothies, overnight oats, or cereal. 

Butternut squash

Butternut is rich in beta-carotene and contains about 1,144 mcg of vitamin A per cup (cubed).

It’s also high in fiber and vitamin C, which can aid in digestion and immune function to support your overall health.

Serving suggestion: Roast in the oven, puree into soups, or add to casseroles and stews for a nutrient boost.

Spinach

Spinach is a leafy green vegetable packed with nutrients, including beta-carotene. One cup of cooked spinach contains about 573 mcg of vitamin A, which is 64% of the RDA.

It’s also high in iron, calcium, and other antioxidants to support your health and prevent conditions like anemia.

Serving suggestion: Use in salads, smoothies, or cooked dishes like quiches and pasta.

Carrots

With around 835 mcg per cup (chopped), carrots are a great source of vitamin A and they’re easy to incorporate into your diet. 

They are also rich in fiber and antioxidants, helping to protect the body from oxidative stress and enhancing immune function. 

Serving suggestion: Enjoy as a snack with a hummus dip, add to salads and soups, or roast as a side dish.

Kale 

Kale is another nutrient-dense leafy green vegetable packed with vitamin A. One cup of cooked kale contains 885 mcg or nearly 100% of the RDA.

This makes it one of the best food options for increasing vitamin A intake. 

In addition to its vitamin A content, kale is also an excellent source of vitamin C, vitamin K, and fiber to promote cardiovascular health and digestion.

Serving suggestion: Add kale to salads, soups, and smoothies, or roast it in the oven to create healthy baked chips.

Sweet potatoes 

Sweet potatoes are starchy root vegetables rich in beta-carotene. One sweet potato contains 1,922 mcg of vitamin A, so it’s well above the RDA.

These vegetables are also rich in fiber, vitamin C, and potassium, which can help support digestive health and blood pressure regulation.

Serving suggestion: Bake, mash, or roast sweet potatoes, or use them in soups, curries, and casseroles.

Cod liver oil 

Cod liver oil is derived from codfish liver and is extremely high in retinoids, with one tablespoon containing about 4,080 mcg of vitamin A.

In addition to vitamin A, cod liver oil is also a good source of omega-3 fatty acids and vitamin D, which supports bone and heart health.

Serving suggestion: Take dietary supplements in liquid or capsule form. 

Beef liver

Beef liver is one of the richest natural sources of vitamin A, containing 6,583 mcg per 100 g. 

It also contains several other essential nutrients, including iron, vitamin B12, and folate, which helps support various bodily functions.

Although beef liver is a great source of nutrients, it should be consumed in moderation to avoid adverse effects — such as nausea or headaches — that can develop due to vitamin A toxicity.  

Serving suggestion: Cook beef liver by sautéing or grilling or incorporating it into pâtés and spreads.

Other Foods Surprisingly High in Vitamin A

Fish 

Various fatty fish — such as salmon, tuna, and trout — are great sources of vitamin A, especially for individuals who don’t want to consume meat. 

• Salmon contains about 45 mcg per 100 grams.

• Trout is rich in vitamin A, packing 635 mcg per 100 grams.

• Tuna has the highest vitamin A content, containing about 757 mcg per 100 grams.

Oysters 

Oysters contain 81 mcg of vitamin A per 100 grams and are also rich in zinc and other essential minerals.

Eggs 

One large egg (about 50 grams) contains 140 mcg of vitamin A. They are also a great protein source.

Clams 

Clams pack 171 mcg of vitamin A per 100 grams and are also rich in iron and vitamin B12.

Tips for Maximizing Your Vitamin A Absorption

Pair vitamin A-rich foods with healthy fats

Vitamin A is a fat-soluble vitamin. This means it dissolves in fat and is stored in the body’s fatty tissue.

To enhance vitamin A absorption, pair foods high in this nutrient with healthy fats, such as:

• Avocados

• Olive oil 

• Nuts and seeds

• Nut butters

Doing this maximizes your body’s absorption of vitamin A, ensuring you get all the health benefits this nutrient offers. 

Use cooking methods that preserve vitamin A content 

Your cooking methods may lower the vitamin A content in foods, which decreases their nutritional value. Here are some methods you can use to ensure the vitamin A content is preserved:

• Steaming: Steam vegetables like spinach, kale, and carrots instead of boiling them to retain more vitamins and minerals.

• Baking: Bake sweet potatoes and butternut squash to preserve their Vitamin A content. Baking also brings out the natural sweetness of these vegetables, which can make them tastier.

• Sauteing: Lightly sauté vegetables in a small amount of olive oil or another healthy fat. This not only preserves Vitamin A but also enhances its absorption in the body.

• Roasting: Roast red bell peppers and carrots to retain their nutrients while adding a delicious caramelized flavor.

In addition to these methods, it’s also recommended to avoid overcooking — especially when preparing vegetables. 

Aim for tender-crisp vegetables instead of mushy ones to ensure nutrient preservation. 

Balance your intake

While it’s essential to consume enough vitamin A, it’s equally important not to overdo it.

The body can only absorb a certain amount of vitamin A, and any excess can cause significant damage to major organs, bones, and the central nervous system (CNS).

Here are some tips for balancing your intake and avoiding getting too much vitamin A:

• Aim for variety: Include a mix of both animal and plant sources of Vitamin A in your diet. This ensures you get both retinoids — from animal sources — and carotenoids — from plant sources — providing a broader range of nutrients.

• Follow a varied and balanced diet: Ensure your overall diet is balanced and includes a variety of vitamins and minerals. This helps your body use Vitamin A more effectively.

Balancing your intake can also help you avoid consuming too little of this nutrient, which can lead to a vitamin A deficiency.

Where Can You Learn More About Healthy Lifestyle Habits?

If you’re looking for more information on healthy lifestyle habits to improve your overall well-being, LifeMD has got you covered.

We can connect you to a team of medical professionals who can help guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today.

Jeffrey Vacek, DNP, FNP-C

Jeffrey graduated from Missouri State University with his Doctor of Nursing Practice and a specialization in Family Nurse Practitioner. He has practiced in primary care for the past seven years, with a focus on telehealth the past three years. Outside of work, Jeffrey keeps busy playing disc golf and pickleball with his wife and five children. He is also an avid reader, often finishing two to three books per week.

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