Vitamin A
Vital for vision, immunity and skin.
What is Vitamin A?
Vitamin A is a fat-soluble vitamin essential for healthy vision, immune defense, reproduction and skin. It exists as preformed vitamin A (retinol) in animal foods and as provitamin-A carotenoids (such as beta-carotene) in colorful plants, which the body converts as needed.
Health benefits of Vitamin A
- Maintains normal vision, especially in low light
- Supports a healthy immune system
- Keeps skin and the linings of the body healthy
- Important for cell growth and reproduction
Top food sources of Vitamin A
See full rankingLiver, sweet potato, carrots, spinach, kale, red pepper and dairy. Values shown per 100 g.
Fish oil, cod liver
30,000 mcg 3333% DV
Turkey, liver, all classes, cooked, simmered
22,600 mcg 2511% DV
Turkey, liver, all classes, raw
21,702 mcg 2411% DV
Veal, variety meats and by-products, liver, cooked, braised
21,145 mcg 2349% DV
Veal, variety meats and by-products, liver, cooked, pan-fried
20,074 mcg 2230% DV
Duck, domesticated, liver, raw
11,984 mcg 1332% DV
Veal, variety meats and by-products, liver, raw
11,707 mcg 1301% DV
Turkey, all classes, giblets, cooked, simmered, some giblet fat
10,737 mcg 1193% DV
Beef, variety meats and by-products, liver, cooked, braised
9,442 mcg 1049% DV
Goose, liver, raw
9,309 mcg 1034% DV
Liver sausage, liverwurst, pork
8,308 mcg 923% DV
Lamb, variety meats and by-products, liver, cooked, pan-fried
7,782 mcg 865% DV
How much Vitamin A do you need?
The FDA Daily Value is 900 mcg RAE. Eating a variety of orange, red and dark-green produce easily meets needs.
Vitamin A deficiency
Deficiency is a leading cause of preventable blindness worldwide and can lower resistance to infection. It is uncommon in well-fed populations.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Vitamin A do?
Vitamin A is a fat-soluble vitamin essential for healthy vision, immune defense, reproduction and skin. It exists as preformed vitamin A (retinol) in animal foods and as provitamin-A carotenoids (such as beta-carotene) in colorful plants, which the body converts as needed.
How much Vitamin A do I need per day?
The FDA Daily Value is 900 mcg RAE. Eating a variety of orange, red and dark-green produce easily meets needs.
Which foods are highest in Vitamin A?
Per 100 g, some of the richest sources are Fish oil, cod liver, Turkey, liver, all classes, cooked, simmered, Turkey, liver, all classes, raw, Veal, variety meats and by-products, liver, cooked, braised, Veal, variety meats and by-products, liver, cooked, pan-fried.
What happens if I don't get enough Vitamin A?
Deficiency is a leading cause of preventable blindness worldwide and can lower resistance to infection. It is uncommon in well-fed populations.