Some science behind the scenes
Vitamin A food sources
Description |
Vitamin A, RAE (µg) |
Fish oil, cod liver |
30,000.00 |
Veal, variety meats and by-products, liver, cooked, braised |
21,145.00 |
Veal, variety meats and by-products, liver, cooked, pan-fried |
20,074.00 |
Duck, domesticated, liver, raw |
11,984.00 |
Veal, variety meats and by-products, liver, raw |
11,707.00 |
Turkey, liver, all classes, cooked, simmered |
10,751.00 |
Beef, variety meats and by-products, liver, cooked, braised |
9,442.00 |
Goose, liver, raw |
9,309.00 |
Liver sausage, liverwurst, pork |
8,308.00 |
Turkey, liver, all classes, raw |
8,058.00 |
Lamb, variety meats and by-products, liver, cooked, pan-fried |
7,782.00 |
Beef, variety meats and by-products, liver, cooked, pan-fried |
7,744.00 |
Lamb, variety meats and by-products, liver, cooked, braised |
7,491.00 |
Lamb, variety meats and by-products, liver, raw |
7,391.00 |
Pork, fresh, variety meats and by-products, liver, raw |
6,502.00 |
Pork, fresh, variety meats and by-products, liver, cooked, braised |
5,405.00 |
Liver cheese, pork |
5,252.00 |
Beef, variety meats and by-products, liver, raw |
4,968.00 |
Turkey, whole, giblets, cooked, simmered |
4,619.00 |
Pate, truffle flavor |
4,505.00 |
Chicken, capons, giblets, raw |
4,374.00 |
Chicken, liver, all classes, cooked, pan-fried |
4,296.00 |
Liverwurst spread |
4,091.00 |
Chicken, capons, giblets, cooked, simmered |
3,984.00 |
Chicken, liver, all classes, cooked, simmered |
3,981.00 |
Turkey, whole, giblets, raw |
3,939.00 |
Chicken, broilers or fryers, giblets, cooked, fried |
3,582.00 |
Chicken, liver, all classes, raw |
3,296.00 |
Chicken, stewing, giblets, raw |
3,152.00 |
Chicken, roasting, giblets, raw |
2,880.00 |
Chicken, stewing, giblets, cooked, simmered |
2,864.00 |
Chicken, broilers or fryers, giblets, raw |
2,657.00 |
Spices, paprika |
2,463.00 |
Chicken, roasting, giblets, cooked, simmered |
2,443.00 |
Spices, pepper, red or cayenne |
2,081.00 |
Chicken, broilers or fryers, giblets, cooked, simmered |
1,753.00 |
Spices, chili powder |
1,483.00 |
Grape leaves, raw |
1,376.00 |
Peppers, hot chile, sun-dried |
1,324.00 |
Fish, eel, mixed species, cooked, dry heat |
1,137.00 |
Sweet potato, frozen, cooked, baked, without salt |
1,043.00 |
Fish, eel, mixed species, raw |
1,043.00 |
Pate de foie gras, canned (goose liver pate), smoked |
1,001.00 |
Pate, goose liver, smoked, canned |
1,001.00 |
Sweet potato, cooked, baked in skin, without salt |
961.00 |
Sweet potato, cooked, baked in skin, with salt |
961.00 |
Carrots, cooked, boiled, drained, without salt |
852.00 |
Carrots, cooked, boiled, drained, with salt |
852.00 |
Carrots, frozen, cooked, boiled, drained, without salt |
846.00 |
Carrots, frozen, cooked, boiled, drained, with salt |
846.00 |
Carrots, raw |
835.00 |
Fish, tuna, fresh, bluefin, cooked, dry heat |
757.00 |
Kale, frozen, cooked, boiled, drained, without salt |
735.00 |
Kale, frozen, cooked, boiled, drained, with salt |
735.00 |
Dandelion greens, cooked, boiled, drained, with salt |
727.00 |
Sweet potato, raw, unprepared |
709.00 |
Carrots, baby, raw |
690.00 |
Butter, salted |
684.00 |
Butter, whipped, with salt |
684.00 |
Butter, without salt |
684.00 |
Kale, cooked, boiled, drained, without salt |
681.00 |
Kale, cooked, boiled, drained, with salt |
681.00 |
Fish, tuna, fresh, bluefin, raw |
655.00 |
Apricots, dehydrated (low-moisture), sulfured, uncooked |
633.00 |
Mustard greens, cooked, boiled, drained, without salt |
618.00 |
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt |
603.00 |
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt |
603.00 |
Spinach, frozen, chopped or leaf, unprepared |
586.00 |
Turnip greens, raw |
579.00 |
Collards, frozen, chopped, cooked, boiled, drained, without salt |
575.00 |
Collards, frozen, chopped, cooked, boiled, drained, with salt |
575.00 |
Squash, winter, butternut, cooked, baked, without salt |
558.00 |
Squash, winter, butternut, cooked, baked, with salt |
558.00 |
Turnip greens, frozen, cooked, boiled, drained, without salt |
538.00 |
Turnip greens, frozen, cooked, boiled, drained, with salt |
538.00 |
Squash, winter, butternut, raw |
532.00 |
Mustard greens, cooked, boiled, drained, with salt |
527.00 |
Spinach, cooked, boiled, drained, without salt |
524.00 |
Spinach, cooked, boiled, drained, with salt |
524.00 |
Dandelion greens, raw |
508.00 |
Kale, raw |
500.00 |
Mustard spinach, (tendergreen), raw |
495.00 |
Cheese, goat, hard type |
486.00 |
Spinach, raw |
469.00 |
Collards, frozen, chopped, unprepared |
459.00 |
Cheese, pasteurized process, cheddar or American, fat-free |
440.00 |
Lettuce, cos or romaine, raw |
436.00 |
Pumpkin, raw |
426.00 |
Parsley, fresh |
421.00 |
Beef, variety meats and by-products, kidneys, raw |
419.00 |
Pumpkin pie mix, canned |
415.00 |
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt |
410.00 |
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt |
410.00 |
Cheese, goat, semisoft type |
407.00 |
Seaweed, Canadian Cultivated |
406.00 |
Spices, marjoram, dried |
403.00 |
Egg, yolk, raw, frozen, pasteurized |
395.00 |
Lambsquarters, cooked, boiled, drained, without salt |
391.00 |
Lambs quarters, cooked, boiled, drained, with salt |
391.00 |
Dill weed, fresh |
386.00 |
Beet greens, cooked, boiled, drained, without salt |
383.00 |
Beet greens, cooked, boiled, drained, with salt |
383.00 |
Egg, yolk, raw, fresh |
381.00 |
Turnip greens, cooked, boiled, drained, without salt |
381.00 |
Turnip greens, cooked, boiled, drained, with salt |
381.00 |
Collards, cooked, boiled, drained, without salt |
380.00 |
Collards, cooked, boiled, drained, with salt |
380.00 |
Lettuce, red leaf, raw |
375.00 |
Lettuce, green leaf, raw |
370.00 |
Cheese, cream |
366.00 |
Mustard greens, frozen, cooked, boiled, drained, without salt |
354.00 |
Mustard greens, frozen, cooked, boiled, drained, with salt |
354.00 |
Cress, garden, raw |
346.00 |
Dandelion greens, cooked, boiled, drained, without salt |
342.00 |
Cheese, limburger |
340.00 |
Coriander (cilantro) leaves, raw |
337.00 |
Squash, winter, hubbard, baked, without salt |
335.00 |
Squash, winter, hubbard, baked, with salt |
335.00 |
Cheese, gjetost |
334.00 |
Chicken, stewing, meat and skin, and giblets and neck, raw |
331.00 |
Beet greens, raw |
316.00 |
Cheese, port de salut |
315.00 |
Swamp cabbage, (skunk cabbage), raw |
315.00 |
Spices, bay leaf |
309.00 |
Chard, swiss, raw |
306.00 |
Chard, swiss, cooked, boiled, drained, without salt |
306.00 |
Chard, swiss, cooked, boiled, drained, with salt |
306.00 |
Cheese spread, cream cheese base |
302.00 |
Cheese, muenster |
298.00 |
Spices, sage, ground |
295.00 |
Cheese, roquefort |
294.00 |
Spices, chervil, dried |
293.00 |
Spices, coriander leaf, dried |
293.00 |
Spices, dill weed, dried |
293.00 |
Cheese, brick |
292.00 |
Cheese, goat, soft type |
288.00 |
Pumpkin, cooked, boiled, drained, without salt |
288.00 |
Pumpkin, cooked, boiled, drained, with salt |
288.00 |
Chicory greens, raw |
286.00 |
Fish, cisco, smoked |
283.00 |
Malted drink mix, natural, with added nutrients, powder, prepared with whole milk |
281.00 |
Fish, sturgeon, mixed species, smoked |
280.00 |
Cream, fluid, light whipping |
279.00 |
Chicken, capons, meat and skin and giblets and neck, raw |
272.00 |
Cheese, caraway |
271 |
Cheese, gruyere |
271.00 |
Fish, caviar, black and red, granular |
271.00 |
Cheese, cheddar |
265.00 |
Cheese, colby |
264.00 |
Basil, fresh |
264.00 |
Grape leaves, canned |
263.00 |
Fish, sturgeon, mixed species, cooked, dry heat |
263.00 |
Cheese, fontina |
261.00 |
Squash, winter, all varieties, cooked, baked, without salt |
261.00 |
Squash, winter, all varieties, cooked, baked, with salt |
261.00 |
Seaweed, laver, raw |
260.00 |
Swamp cabbage, cooked, boiled, drained, without salt |
260.00 |
Swamp cabbage, cooked, boiled, drained, with salt |
260.00 |
Fish, herring, Atlantic, pickled |
258.00 |
Spices, savory, ground |
257.00 |