Vitamin A (RAE): Daily Value and top food sources
Daily Value: 900 µg (FDA, adults and children 4+)
Ranked by how much Vitamin A (RAE) a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 144 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.
Before you use this number
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
Share of the Daily Value (900 µg) in one portion. Full amounts in the table below.
| Food | Portion | Amount | % DV |
|---|---|---|---|
| Chicken, liver, all classes, cooked | 3 oz (85 g) | 3383.8 µg | 376% |
| Carrot, dehydrated | 1 cup (74 g) | 2533 µg | 281% |
| Carrot juice, canned | 1 cup (236 g) | 2256.2 µg | 251% |
| Sweet potato, cooked | 1 cup (200 g) | 1922 µg | 214% |
| Chicken, giblets, cooked, simmered | 3 oz (85 g) | 1490 µg | 166% |
| Acai berry drink, fortified | 8 fl oz (266 g) | 1290.1 µg | 143% |
| Carrots, frozen, cooked, boiled | 1 cup slices (146 g) | 1235.2 µg | 137% |
| Braunschweiger, pork | 1 oz (28.4 g) | 1198.5 µg | 133% |
| Collards, frozen, chopped, cooked | 1 cup, chopped (170 g) | 977.5 µg | 109% |
| Carrots, canned, regular pack, drained solids | 1 cup, sliced (146 g) | 814.7 µg | 91% |
| Carrots, canned, regular pack, solids and liquids | 0.5 cup slices (123 g) | 754 µg | 84% |
| Collards, cooked, boiled, drained | 1 cup, chopped (190 g) | 722 µg | 80% |
| Carrots, canned, no salt added, solids and liquids | 0.5 cup slices (123 g) | 686.3 µg | 76% |
| Beet greens, cooked, boiled, drained | 1 cup (1" pieces) (144 g) | 551.5 µg | 61% |
| Chard, swiss, cooked, boiled | 1 cup, chopped (175 g) | 535.5 µg | 60% |
| Cheese substitute, mozzarella | 1 cup, shredded (113 g) | 493.8 µg | 55% |
| Limburger cheese | 1 cup (134 g) | 455.6 µg | 51% |
| Chocolate-flavored frosted puffed corn | 1 cup (30 g) | 397.2 µg | 44% |
| Muenster cheese | 1 cup, diced (132 g) | 393.4 µg | 44% |
| Brick cheese | 1 cup, diced (132 g) | 385.4 µg | 43% |
| Melons, cantaloupe, raw | 1.0 cup cubes (160 g) | 371.2 µg | 41% |
| Herring, Atlantic, pickled | 1 cup (140 g) | 361.2 µg | 40% |
| Cabbage, chinese, cooked, boiled | 1 cup, shredded (170 g) | 360.4 µg | 40% |
| Pasteurized process cheese, cheddar or American, low sodium | 1 cup, diced (140 g) | 355.6 µg | 40% |
| Colby cheese | 1 cup, diced (132 g) | 348.5 µg | 39% |
What Vitamin A (RAE) does, how much you need, and what the evidence shows: Vitamin A: the supplement that increased cancer in a randomised trial →
Related on Bioma
Pages that use this data.