Top Low-Calorie (Under 150 kcal) Foods Highest in Preformed Retinol (USDA Ranking)

Low-calorie foods (under 150 kcal per 100g) highest in Preformed Retinol (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Directly bioavailable animal-derived Vitamin A requiring no BCMO1 carotenoid cleavage.

USDA Leaderboard: Top Low-Calorie (Under 150 kcal) Foods Highest in Preformed Retinol (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Duck, domesticated, liver, raw (11984 µg per 100g).

Rank	USDA Food Item	Preformed Retinol / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Duck, domesticated, liver, raw	11984 µg	100%	8812 µg	136 kcal · 18.7g P
#2	Veal, variety meats and by-products, liver, raw	11705 µg	100%	8361 µg	140 kcal · 19.9g P
#3	Goose, liver, raw	9309 µg	100%	6999 µg	133 kcal · 16.4g P
#4	Turkey, all classes, liver, raw	8056 µg	100%	6294 µg	128 kcal · 18.3g P
#5	Lamb, variety meats and by-products, liver, raw	7391 µg	100%	5317 µg	139 kcal · 20.4g P
#6	Beef, variety meats and by-products, liver, raw	4948 µg	100%	3665 µg	135 kcal · 20.4g P
#7	Liver, beef or calves, and onions	4716 µg	100%	3656 µg	129 kcal · 16.7g P
#8	Chicken, liver, all classes, raw	3290 µg	100%	2765 µg	119 kcal · 16.9g P
#9	Fish, tuna, fresh, bluefin, raw	655 µg	72.8%	455 µg	144 kcal · 23.3g P
#10	Fish, mackerel, king, raw	218 µg	24.2%	208 µg	105 kcal · 20.3g P
#11	Fish, sturgeon, mixed species, raw	210 µg	23.3%	200 µg	105 kcal · 16.1g P
#12	Dirty rice	207 µg	23%	185 µg	112 kcal · 5.12g P
#13	Egg, whole, boiled or poached	179 µg	19.9%	125 µg	143 kcal · 12.4g P
#14	Egg, whole, raw	179 µg	19.9%	125 µg	143 kcal · 12.4g P
#15	Egg, whole, fried no added fat	178 µg	19.8%	124 µg	143 kcal · 12.4g P
#16	Egg omelet or scrambled egg, made with cooking spray	177 µg	19.7%	119 µg	149 kcal · 12.2g P
#17	Egg, whole, fried with cooking spray	177 µg	19.7%	119 µg	149 kcal · 12.2g P
#18	Oatmeal, reduced sugar	164 µg	18.2%	193 µg	85 kcal · 2.35g P
#19	Egg, whole, cooked, poached	159 µg	17.7%	111 µg	143 kcal · 12.5g P
#20	Egg, whole, cooked, scrambled	159 µg	17.7%	107 µg	149 kcal · 9.99g P
#21	Egg, creamed	140 µg	15.6%	94.6 µg	148 kcal · 7.79g P
#22	Milk, evaporated, reduced fat (2%)	130 µg	14.4%	141 µg	92 kcal · 7.42g P
#23	Clams, baked or broiled	126 µg	14%	85.1 µg	148 kcal · 18.2g P
#24	Fish, bluefish, raw	120 µg	13.3%	96.8 µg	124 kcal · 20g P
#25	Milk, evaporated, fat free (skim)	118 µg	13.1%	151 µg	78 kcal · 7.55g P
#26	Cheese, ricotta, whole milk	117 µg	13%	78 µg	150 kcal · 7.54g P
#27	Cheese, Ricotta	116 µg	12.9%	78.4 µg	148 kcal · 9.6g P
#28	Egg salad, made with light Italian dressing	116 µg	12.9%	81.1 µg	143 kcal · 9.98g P
#29	Egg Salad, made with any type of fat free dressing	115 µg	12.8%	82.7 µg	139 kcal · 9.8g P
#30	Milk, malted	114 µg	12.7%	173 µg	66 kcal · 3.19g P
#31	Fish, wolffish, Atlantic, raw	113 µg	12.6%	118 µg	96 kcal · 17.5g P
#32	Mollusks, cuttlefish, mixed species, raw	113 µg	12.6%	143 µg	79 kcal · 16.2g P
#33	Squash, summer, souffle	109 µg	12.1%	87.2 µg	125 kcal · 4.65g P
#34	Clams, steamed or boiled	108 µg	12%	99.1 µg	109 kcal · 18.6g P
#35	Cheese, ricotta, part skim milk	105 µg	11.7%	76.1 µg	138 kcal · 11.4g P

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