Top 35 Foods Highest in Vitamin A (RAE) Per 100 Calories (Nutrient Density)

Maximize Vitamin A (RAE) (µg) while staying in a calorie deficit: USDA foods ranked by Vitamin A (RAE) delivered per 100 kcal of energy. Retinoid nutrient critical for rhodopsin night vision, epithelial mucosal integrity, and fetal development.

USDA Leaderboard: Top 35 Foods Highest in Vitamin A (RAE) 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	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	Liver, beef	7683 µg	100%	4416 µg	174 kcal · 26.3g P
#7	Beef, variety meats and by-products, liver, raw	4968 µg	100%	3680 µg	135 kcal · 20.4g P
#8	Liver, beef or calves, and onions	4727 µg	100%	3664 µg	129 kcal · 16.7g P
#9	Chicken, liver, all classes, raw	3296 µg	100%	2770 µg	119 kcal · 16.9g P
#10	Liver sausage, liverwurst, pork	8308 µg	100%	2548 µg	326 kcal · 14.1g P
#11	Carrot juice, canned	956 µg	100%	2390 µg	40 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	Mustard spinach, (tendergreen), raw	495 µg	55%	2250 µg	22 kcal · 2.2g P
#15	Romaine lettuce, raw	436 µg	48.4%	2076 µg	21 kcal · 0.98g P
#16	Carrots, baby, raw	690 µg	76.7%	1971 µg	35 kcal · 0.64g P
#17	Pokeberry shoots, (poke), raw	435 µg	48.3%	1891 µg	23 kcal · 2.6g P
#18	Turnip greens, raw	579 µg	64.3%	1809 µg	32 kcal · 1.5g P
#19	Liver cheese, pork	5252 µg	100%	1728 µg	304 kcal · 15.2g P
#20	Cornsalad, raw	355 µg	39.4%	1690 µg	21 kcal · 2g P
#21	Carrots, cooked, as ingredient	826 µg	91.8%	1652 µg	50 kcal · 0.98g P
#22	Winter squash, raw	426 µg	47.3%	1638 µg	26 kcal · 1g P
#23	Liver, chicken	2808 µg	100%	1486 µg	189 kcal · 20g P
#24	Grape leaves, raw	1376 µg	100%	1480 µg	93 kcal · 5.6g P
#25	Carrots, frozen, cooked with butter or margarine	842 µg	93.6%	1477 µg	57 kcal · 0.8g P
#26	Cilantro, raw	337 µg	37.4%	1465 µg	23 kcal · 2.13g P
#27	Mixed salad greens, raw	298 µg	33.1%	1419 µg	21 kcal · 1.31g P
#28	Pumpkin, canned, cooked	767 µg	85.2%	1370 µg	56 kcal · 1.08g P
#29	Lambsquarters, raw	580 µg	64.4%	1349 µg	43 kcal · 4.2g P
#30	Braunschweiger (a liver sausage), pork	4220 µg	100%	1291 µg	327 kcal · 14.5g P
#31	Carrots, canned, cooked with butter or margarine	565 µg	62.8%	1284 µg	44 kcal · 0.64g P
#32	Carrots, frozen, cooked with oil	819 µg	91%	1280 µg	64 kcal · 0.78g P
#33	Chicory greens, raw	286 µg	31.8%	1243 µg	23 kcal · 1.7g P
#34	Carrots, fresh, cooked with butter or margarine	824 µg	91.6%	1194 µg	69 kcal · 0.96g P
#35	Spinach, canned, cooked with butter or margarine	499 µg	55.4%	1188 µg	42 kcal · 2.74g P

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