Top 35 Foods Highest in Preformed Retinol Per 100 Calories (Nutrient Density)

Maximize Preformed Retinol (µg) while staying in a calorie deficit: USDA foods ranked by Preformed Retinol delivered per 100 kcal of energy. Directly bioavailable animal-derived Vitamin A requiring no BCMO1 carotenoid cleavage.

USDA Leaderboard: Top 35 Foods Highest in Preformed Retinol Per 100 Calories (Nutrient Density)

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	Liver, beef	7667 µg	100%	4406 µg	174 kcal · 26.3g P
#7	Beef, variety meats and by-products, liver, raw	4948 µg	100%	3665 µg	135 kcal · 20.4g P
#8	Liver, beef or calves, and onions	4716 µg	100%	3656 µg	129 kcal · 16.7g P
#9	Chicken, liver, all classes, raw	3290 µg	100%	2765 µg	119 kcal · 16.9g P
#10	Liver sausage, liverwurst, pork	8308 µg	100%	2548 µg	326 kcal · 14.1g P
#11	Liver cheese, pork	5252 µg	100%	1728 µg	304 kcal · 15.2g P
#12	Liver, chicken	2803 µg	100%	1483 µg	189 kcal · 20g P
#13	Braunschweiger (a liver sausage), pork	4220 µg	100%	1291 µg	327 kcal · 14.5g P
#14	Fish, eel, mixed species, raw	1043 µg	100%	567 µg	184 kcal · 18.4g P
#15	Fish, tuna, fresh, bluefin, raw	655 µg	72.8%	455 µg	144 kcal · 23.3g P
#16	Scrapple, pork	626 µg	69.6%	294 µg	213 kcal · 8.06g P
#17	Scrapple, cooked	499 µg	55.4%	220 µg	227 kcal · 8.57g P
#18	Fish, mackerel, king, raw	218 µg	24.2%	208 µg	105 kcal · 20.3g P
#19	Fish, sturgeon, mixed species, raw	210 µg	23.3%	200 µg	105 kcal · 16.1g P
#20	Oatmeal, reduced sugar	164 µg	18.2%	193 µg	85 kcal · 2.35g P
#21	Milk, lactose free, fat free (skim)	64 µg	7.1%	188 µg	34 kcal · 3.43g P
#22	Dirty rice	207 µg	23%	185 µg	112 kcal · 5.12g P
#23	Milk, dry, not reconstituted	653 µg	72.6%	180 µg	362 kcal · 36.2g P
#24	Pancakes, whole grain, frozen	417 µg	46.3%	180 µg	232 kcal · 5.54g P
#25	Cheese substitute, mozzarella	437 µg	48.6%	176 µg	248 kcal · 11.5g P
#26	Milk, malted	114 µg	12.7%	173 µg	66 kcal · 3.19g P
#27	Milk, lactose free, reduced fat (2%)	83 µg	9.2%	166 µg	50 kcal · 3.36g P
#28	Milk, reduced fat (2%)	83 µg	9.2%	166 µg	50 kcal · 3.36g P
#29	Dressing with chicken or turkey and vegetables	338 µg	37.6%	156 µg	217 kcal · 8.2g P
#30	Soy milk, unsweetened	58 µg	6.4%	153 µg	38 kcal · 3.55g P
#31	Milk, evaporated, fat free (skim)	118 µg	13.1%	151 µg	78 kcal · 7.55g P
#32	Mollusks, cuttlefish, mixed species, raw	113 µg	12.6%	143 µg	79 kcal · 16.2g P
#33	Egg, yolk, raw, frozen, pasteurized	419 µg	46.6%	142 µg	296 kcal · 15.5g P
#34	Milk, evaporated, reduced fat (2%)	130 µg	14.4%	141 µg	92 kcal · 7.42g P
#35	Pie, pumpkin, commercially prepared	334 µg	37.1%	137 µg	243 kcal · 3.9g P

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