Top Plant-Based & Allergen-Free Foods Highest in Preformed Retinol (USDA Ranking)

Allergen-free and plant-forward whole foods rich 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 Plant-Based & Allergen-Free 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	Goose, liver, raw	9309 µg	100%	6999 µg	133 kcal · 16.4g P
#3	Garlic sauce	670 µg	74.4%	98.1 µg	683 kcal · 1.43g P
#4	Quail, meat and skin, raw	73 µg	8.1%	38 µg	192 kcal · 19.6g P
#5	Squab, (pigeon), meat and skin, raw	73 µg	8.1%	24.8 µg	294 kcal · 18.5g P
#6	Quail, cooked	70 µg	7.8%	31 µg	226 kcal · 25g P
#7	Quail, cooked, total edible	70 µg	7.8%	30.8 µg	227 kcal · 25.1g P
#8	Snacks, corn cakes	69 µg	7.7%	17.8 µg	387 kcal · 8.1g P
#9	Duck, cooked, skin eaten	63 µg	7%	18.8 µg	336 kcal · 18.9g P
#10	Duck, roasted, skin eaten	63 µg	7%	18.8 µg	336 kcal · 18.9g P
#11	Pheasant, leg, meat only, raw	59 µg	6.6%	44 µg	134 kcal · 22.2g P
#12	Pheasant, cooked	57 µg	6.3%	23.9 µg	238 kcal · 32.3g P
#13	Pheasant, cooked, total edible	57 µg	6.3%	23.8 µg	239 kcal · 32.4g P
#14	Pheasant, raw, meat and skin	53 µg	5.9%	29.3 µg	181 kcal · 22.7g P
#15	Duck, domesticated, meat and skin, raw	50 µg	5.6%	12.4 µg	404 kcal · 11.5g P
#16	Pheasant, raw, meat only	50 µg	5.6%	37.6 µg	133 kcal · 23.6g P
#17	Pheasant, breast, meat only, raw	44 µg	4.9%	33.1 µg	133 kcal · 24.4g P
#18	Stuffed cabbage, with meat, Puerto Rican style	39 µg	4.3%	18.8 µg	207 kcal · 9.56g P
#19	Quinoa, fat added	36 µg	4%	24.7 µg	146 kcal · 4.2g P
#20	Stuffed pepper, with rice and meat	36 µg	4%	20.2 µg	178 kcal · 7.83g P
#21	Buckwheat groats	34 µg	3.8%	28.8 µg	118 kcal · 3.24g P
#22	Cornish game hen, cooked, skin eaten	32 µg	3.6%	12.5 µg	257 kcal · 22.1g P
#23	Cornish game hen, roasted, skin eaten	32 µg	3.6%	12.5 µg	257 kcal · 22.1g P
#24	Frankfurter, meat and poultry, cooked, grilled	32 µg	3.6%	10.6 µg	302 kcal · 10.7g P
#25	Spinach salad, no dressing	32 µg	3.6%	38.1 µg	84 kcal · 7.02g P
#26	Stuffed pepper, with rice, meatless	32 µg	3.6%	19.3 µg	166 kcal · 3.75g P
#27	Frankfurter, meat and poultry, cooked, boiled	31 µg	3.4%	10.4 µg	298 kcal · 10.3g P
#28	Dove, cooked (includes squab)	28 µg	3.1%	13.1 µg	213 kcal · 23.9g P
#29	Guinea hen, meat and skin, raw	28 µg	3.1%	17.7 µg	158 kcal · 23.4g P
#30	Squab, (pigeon), meat only, raw	28 µg	3.1%	19.7 µg	142 kcal · 17.5g P
#31	Apple, baked	26 µg	2.9%	23 µg	113 kcal · 0.32g P
#32	Banana, baked	26 µg	2.9%	16.1 µg	161 kcal · 0.82g P
#33	Duck, wild, meat and skin, raw	26 µg	2.9%	12.3 µg	211 kcal · 17.4g P
#34	Duck, cooked, skin not eaten	23 µg	2.6%	11.5 µg	200 kcal · 23.4g P
#35	Duck, roasted, skin not eaten	23 µg	2.6%	11.5 µg	200 kcal · 23.4g P

Related Nutrient & Macro Rankings