Vitamin A

Vitamin A is the generic descriptor for compounds with the qualitative biological activity of retinol, i.e., retinoids and some (provitamin A) carotenoids.

Ranking per

Position		Vitamin A, RAE, µg
1	Carrot raw	835
2	Sweet potato cooked, boiled, without skin	787
3	Butter without salt	684
4	Spinach raw	469
5	Parsley fresh	421
6	Goat cheese semisoft type	407
7	Dill weed fresh	386
8	Red leaf lettuce raw	375
9	Garden cress raw	346
10	Coriander leaves raw	337
11	Cheddar cheese	330
12	Beet greens raw	316
13	Cream cheese	308
14	Swiss chard raw	306
15	Pumpkin cooked, boiled, drained, without salt	288
15	Swiss cheese	288
17	Gruyere cheese	271
18	Basil fresh	264
19	Edam cheese	243
20	Camembert cheese	241
21	Parmesan cheese hard	207
22	Spearmint fresh	203
23	Green onion young , tops only	200
24	Blue cheese	198
25	Mozzarella cheese whole milk	179
26	Brie cheese	174
27	Gouda cheese	165
28	Sweet pepper red, raw	157
29	Whole egg cooked, hard-boiled	149
30	Feta cheese	125
31	Ricotta cheese whole milk	120
32	Arugula raw	119
33	Rainbow trout farmed, cooked, dry heat	100
34	Apricots raw	96
35	Common octopus cooked, moist heat	90
36	Broccoli cooked, boiled, drained, without salt	77
37	Dulce de Leche	74
38	Atlantic salmon farmed, cooked, dry heat	69
39	Cottage cheese 2% milkfat	68
40	Milk chocolate	59
41	Grapefruit raw, pink and red, all areas	58
42	Red cabbage raw	56
43	Mangos raw	54
44	Coho salmon wild, cooked, dry heat	51
45	Asparagus cooked, boiled, drained	50
46	Papaya raw	47
47	Milk whole, 3.25% milkfat	46
48	Pink salmon cooked, dry heat	42
48	Tomato red, ripe, raw, year round average	42
50	Brussels sprout cooked, boiled, drained, without salt	39
51	Green peas raw	38
52	Atlantic herring cooked, dry heat	36
53	Tangerines raw	34
54	Green snap beans cooked, boiled, drained, without salt	32
55	Guavas common, raw	31
56	Watermelon raw	28
57	Eastern oyster wild, cooked, moist heat	26
58	Iceberg lettuce raw	25
59	Atlantic and Pacific halibut cooked, dry heat	24
60	Duck domesticated, meat only, cooked, roasted	23
61	Yellowfin tuna fresh, cooked, dry heat	22
62	Haddock cooked, dry heat	21
63	Nectarines raw	17
63	Plums raw	17
65	Peaches yellow, raw	16
66	Atlantic ocean perch cooked, dry heat	15
66	Chicken broilers or fryers, meat only, stewed	15
68	Atlantic cod cooked, dry heat	14
69	Pistachio nuts dry roasted, without salt added	13
69	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	13
71	Blackberries raw	11
71	Oranges raw, all commercial varieties	11
73	Carp cooked, dry heat	10
74	White chocolate	9
75	Avocados raw, all commercial varieties	7
76	Cabbage raw	5
76	Cucumber with peel, raw	5
78	Kiwifruit green, raw	4
78	Turkey whole, meat only, cooked, roasted	4
80	Apples raw, with skin	3
80	Bananas raw	3
80	Blueberries raw	3
80	Carambola (starfruit) raw	3
80	Cherries sweet, raw	3
80	Cranberries raw	3
80	Grapes red or green (European type, such as Thompson seedless), raw	3
80	Honeydew melon raw	3
80	Pecans	3
80	Pineapple raw, all varieties	3
80	Sunflower seed kernels dried	3
91	Beets cooked, boiled, drained	2
91	Currants red and white, raw	2
91	Dark chocolate 70-85% cacao solids	2
91	Eggplant cooked, boiled, drained, without salt	2
91	Limes raw	2
91	Raspberries raw	2
91	Scallop (bay and sea), cooked, steamed	2
98	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	1
98	Cauliflower cooked, boiled, drained, without salt	1
98	Channel catfish farmed, cooked, dry heat	1
98	Chickpeas mature seeds, cooked, boiled, without salt	1
98	English walnuts	1
98	Hazelnuts or filberts	1
98	Lemons raw, without peel	1
98	Mung beans mature seeds, cooked, boiled, without salt	1
98	Northern lobster cooked, moist heat	1
98	Pears raw	1
98	Pine nuts dried	1
98	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	1
98	Pumpkin seed kernels dried	1
98	Strawberries raw	1
98	Сhestnuts european, roasted	1
113	Almonds	0
113	Black beans mature seeds, cooked, boiled, without salt	0
113	Brazilnuts dried, unblanched	0
113	Brown rice long-grain, cooked	0
113	Buckwheat groats roasted, cooked	0
113	Bulgur cooked	0
113	Cashew nuts dry roasted, without salt added	0
113	Couscous cooked	0
113	Deer shoulder clod, separable lean only, cooked, braised	0
113	Garlic raw	0
113	Honey	0
113	Kidney beans red, mature seeds, cooked, boiled, without salt	0
113	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	0
113	Lentils mature seeds, cooked, boiled, without salt	0
113	Lima beans large, mature seeds, cooked, boiled, without salt	0
113	Millet cooked	0
113	Onion raw	0
113	Pasta cooked, unenriched, without added salt	0
113	Pearled barley cooked	0
113	Pinto beans mature seeds, cooked, boiled, without salt	0
113	Pomegranates raw	0
113	Potato boiled, cooked in skin, flesh, without salt	0
113	Rabbit domesticated, composite of cuts, cooked, stewed	0
113	Rice noodles cooked	0
113	Rye bread	0
113	Sesame seeds whole, dried	0
113	Shiitake mushrooms cooked, without salt	0
113	Soybeans mature seeds, cooked, boiled, without salt	0
113	Split peas mature seeds, cooked, boiled, without salt	0
113	Veal composite of trimmed retail cuts, separable lean only, cooked	0
113	Wheat bran bread	0
113	White beans mature seeds, cooked, boiled, without salt	0
113	White mushrooms cooked, boiled, drained, without salt	0
113	White rice long-grain, regular, unenriched, cooked without salt	0
113	White wheat bread	0
113	Whole-wheat bread commercially prepared	0
113	Whole-wheat pasta cooked	0
113	Wild rice cooked	0