Top Plant-Based & Allergen-Free Foods Highest in Vitamin A (RAE) (USDA Ranking)

Allergen-free and plant-forward whole foods rich 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 Plant-Based & Allergen-Free 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	Goose, liver, raw	9309 µg	100%	6999 µg	133 kcal · 16.4g P
#3	Carrot, dehydrated	3423 µg	100%	1004 µg	341 kcal · 8.1g P
#4	Spices, chili powder	1483 µg	100%	526 µg	282 kcal · 13.5g P
#5	Grape leaves, raw	1376 µg	100%	1480 µg	93 kcal · 5.6g P
#6	Snacks, sweet potato chips, unsalted	1184 µg	100%	223 µg	532 kcal · 2.94g P
#7	Carrot juice, canned	956 µg	100%	2390 µg	40 kcal · 0.95g P
#8	Tomato powder	862 µg	95.8%	285 µg	302 kcal · 12.9g P
#9	Carrots, cooked, as ingredient	826 µg	91.8%	1652 µg	50 kcal · 0.98g P
#10	Carrots, frozen, cooked with oil	819 µg	91%	1280 µg	64 kcal · 0.78g P
#11	Carrots, fresh, cooked with oil	800 µg	88.9%	1053 µg	76 kcal · 0.95g P
#12	Pumpkin, canned, with salt	778 µg	86.4%	2288 µg	34 kcal · 1.1g P
#13	Pumpkin, canned, without salt	778 µg	86.4%	2288 µg	34 kcal · 1.1g P
#14	Pumpkin, canned, cooked	767 µg	85.2%	1370 µg	56 kcal · 1.08g P
#15	Carrots, baby, raw	690 µg	76.7%	1971 µg	35 kcal · 0.64g P
#16	Sweet potato, baked, fat added	684 µg	76%	595 µg	115 kcal · 1.58g P
#17	Sweet potato, boiled, fat added	684 µg	76%	595 µg	115 kcal · 1.58g P
#18	Garlic sauce	682 µg	75.8%	99.9 µg	683 kcal · 1.43g P
#19	Sweet potato fries, from fresh	636 µg	70.7%	408 µg	156 kcal · 1.49g P
#20	Spinach, frozen, cooked with oil	584 µg	64.9%	990 µg	59 kcal · 3.88g P
#21	Lambsquarters, raw	580 µg	64.4%	1349 µg	43 kcal · 4.2g P
#22	Turnip greens, raw	579 µg	64.3%	1809 µg	32 kcal · 1.5g P
#23	Collards, frozen, cooked with oil	557 µg	61.9%	913 µg	61 kcal · 2.88g P
#24	Carrots, canned, cooked with oil	542 µg	60.2%	1084 µg	50 kcal · 0.62g P
#25	Carrots, raw, salad with apples	532 µg	59.1%	294 µg	181 kcal · 0.85g P
#26	Carrots, raw, salad	521 µg	57.9%	246 µg	212 kcal · 1.25g P
#27	Dandelion greens, cooked	515 µg	57.2%	725 µg	71 kcal · 2.82g P
#28	Spinach, canned, cooked with oil	476 µg	52.9%	971 µg	49 kcal · 2.73g P
#29	Sweet potato fries, frozen	457 µg	50.8%	238 µg	192 kcal · 2.27g P
#30	Sweet potato fries, school	457 µg	50.8%	238 µg	192 kcal · 2.27g P
#31	Romaine lettuce, raw	436 µg	48.4%	2076 µg	21 kcal · 0.98g P
#32	Pokeberry shoots, (poke), raw	435 µg	48.3%	1891 µg	23 kcal · 2.6g P
#33	Sweet potato, canned, mashed	435 µg	48.3%	431 µg	101 kcal · 1.98g P
#34	Pumpkin, cooked	433 µg	48.1%	833 µg	52 kcal · 1.05g P
#35	Poke greens, cooked	432 µg	48%	1029 µg	42 kcal · 2.24g P

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