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Foods high in vitamin A
The 25 foods in this USDA reference database with the most vitamin a per 100 g, with the share of the adult Daily Value (900 µg) each one delivers. Reference data — not medical advice.
| Food | Vitamin A per 100 g | %DV |
|---|---|---|
| Cod liver fish oil | 30000 µg | 3333% |
| Veal liver, braised | 21145 µg | 2349% |
| Beef liver, cooked | 21014 µg | 2335% |
| Veal liver, pan-fried | 20074 µg | 2230% |
| Lamb liver, cooked | 19872 µg | 2208% |
| Lamb liver, raw | 15434 µg | 1715% |
| Duck liver, raw | 11984 µg | 1332% |
| Veal liver | 11707 µg | 1301% |
| Turkey liver, cooked | 10751 µg | 1195% |
| Beef liver, braised | 9442 µg | 1049% |
| Goose liver, raw | 9309 µg | 1034% |
| Liver sausage, pork | 8308 µg | 923% |
| Turkey liver, raw | 8058 µg | 895% |
| Lamb liver, fried | 7782 µg | 865% |
| Beef liver, pan-fried | 7744 µg | 860% |
| Lamb liver, braised | 7491 µg | 832% |
| Pork liver, raw | 6502 µg | 722% |
| Pork liver, cooked | 5405 µg | 601% |
| Liver cheese, pork | 5252 µg | 584% |
| Beef liver, raw | 4968 µg | 552% |
| Oscar Mayer braunschweiger liver sausage | 4723 µg | 525% |
| Turkey giblets, simmered | 4619 µg | 513% |
| Truffle pate | 4505 µg | 501% |
| Chicken liver, pan-fried | 4296 µg | 477% |
| Braunschweiger pork liver sausage | 4220 µg | 469% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most vitamin a per 100 g?
Cod liver fish oil tops this database with 30000 µg per 100 g — 3333% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much vitamin a do I need per day?
The Daily Value for Vitamin A is 900 µg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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