Top Low-Calorie (Under 150 kcal) Foods Highest in Vitamin A (RAE) (USDA Ranking)

Low-calorie foods (under 150 kcal per 100g) highest in Vitamin A (RAE) (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Retinoid nutrient critical for rhodopsin night vision, epithelial mucosal integrity, and fetal development.

USDA Leaderboard: Top Low-Calorie (Under 150 kcal) Foods Highest in Vitamin A (RAE) (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	Vitamin A (RAE) / 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	11707 µg	100%	8362 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	8058 µg	100%	6295 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	4968 µg	100%	3680 µg	135 kcal · 20.4g P
#7	Liver, beef or calves, and onions	4727 µg	100%	3664 µg	129 kcal · 16.7g P
#8	Chicken, liver, all classes, raw	3296 µg	100%	2770 µg	119 kcal · 16.9g P
#9	Grape leaves, raw	1376 µg	100%	1480 µg	93 kcal · 5.6g P
#10	Carrot juice, canned	956 µg	100%	2390 µg	40 kcal · 0.95g P
#11	Carrots, frozen, cooked with butter or margarine	842 µg	93.6%	1477 µg	57 kcal · 0.8g P
#12	Carrots, cooked, as ingredient	826 µg	91.8%	1652 µg	50 kcal · 0.98g P
#13	Carrots, fresh, cooked with butter or margarine	824 µg	91.6%	1194 µg	69 kcal · 0.96g P
#14	Carrots, frozen, cooked with oil	819 µg	91%	1280 µg	64 kcal · 0.78g P
#15	Carrots, fresh, cooked with oil	800 µg	88.9%	1053 µg	76 kcal · 0.95g P
#16	Pumpkin, canned, with salt	778 µg	86.4%	2288 µg	34 kcal · 1.1g P
#17	Pumpkin, canned, without salt	778 µg	86.4%	2288 µg	34 kcal · 1.1g P
#18	Pumpkin, canned, cooked	767 µg	85.2%	1370 µg	56 kcal · 1.08g P
#19	Carrots, glazed, cooked	756 µg	84%	779 µg	97 kcal · 0.9g P
#20	Carrots, baby, raw	690 µg	76.7%	1971 µg	35 kcal · 0.64g P
#21	Sweet potato, baked, fat added	684 µg	76%	595 µg	115 kcal · 1.58g P
#22	Sweet potato, boiled, fat added	684 µg	76%	595 µg	115 kcal · 1.58g P
#23	Fish, tuna, fresh, bluefin, raw	655 µg	72.8%	455 µg	144 kcal · 23.3g P
#24	Spinach, frozen, cooked with butter or margarine	606 µg	67.3%	1143 µg	53 kcal · 3.9g P
#25	Spinach, frozen, cooked with oil	584 µg	64.9%	990 µg	59 kcal · 3.88g P
#26	Lambsquarters, raw	580 µg	64.4%	1349 µg	43 kcal · 4.2g P
#27	Collards, frozen, cooked with butter or margarine	579 µg	64.3%	1053 µg	55 kcal · 2.89g P
#28	Turnip greens, raw	579 µg	64.3%	1809 µg	32 kcal · 1.5g P
#29	Carrots, canned, cooked with butter or margarine	565 µg	62.8%	1284 µg	44 kcal · 0.64g P
#30	Sweet potato, casserole or mashed	565 µg	62.8%	571 µg	99 kcal · 1.89g P
#31	Collards, frozen, cooked with oil	557 µg	61.9%	913 µg	61 kcal · 2.88g P
#32	Carrots, canned, cooked with oil	542 µg	60.2%	1084 µg	50 kcal · 0.62g P
#33	Dandelion greens, cooked	515 µg	57.2%	725 µg	71 kcal · 2.82g P
#34	Spinach, canned, cooked with butter or margarine	499 µg	55.4%	1188 µg	42 kcal · 2.74g P
#35	Mustard spinach, (tendergreen), raw	495 µg	55%	2250 µg	22 kcal · 2.2g P

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