Nutrient Density
Vitamin A Rich Food (high to low)
Nutrition Facts: Vitamin A Content
| Vitamin A (IU) | Information updated: March 30, 2010 |
| 77825 | Pumpkin: canned Quantity: 15oz, 425gm |
| 54530 | Lettuce, romaine, raw Quantity: 1 head, 626gm |
| 21907 | Potato, Sweet (cooked) with skin no salt Quantity: 1 medium 114gm |
| 18291 | Spinach, frozen, organic Quantity: 1 cup |
| 11586 | Turnip greens, raw Quantity: 2 cups 100gm |
| 10302 | Kale greens, raw Quantity: 1 cup chopped 67gm |
| 10190 | Carrot, raw Quantity: 1 medium 61gm |
| 8000 | Spinach, baby raw Quantity: 2 cups 85gm |
| 5276 | Cantaloupe, raw organic Quantity: 1/4 medium 138gm |
| 5135 | Pepper, sweet red raw Quantity: 1 large 164gm |
| 5055 | Parsley, raw Quantity: 1 cup 60gm |
| 4878 | Lettuce, romaine hearts organic Quantity: 2 leafs 3oz |
| 3720 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 3550 | Paprika Quantity: 1 Tbsp 7gm |
| 2757 | Peas, frozen Quantity: 1 cup 134gm |
| 2707 | Peas, canned lesuer (baby) Quantity: 1 can 313gm |
| 2592 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 2500 | Spinach, canned, no salt added Quantity: 1/2 cup 115gm |
| 2224 | Chili powder, ground Quantity: 1 Tbsp |
| 2185 | Red Pepper Flakes (cayenne) Quantity: 1 Tbsp 5gm |
| 2000 | Tomato Juice, V8 Quantity: 8oz 243gm |
| 2000 | Tomato Juice, V8 low sodium Quantity: 1 cup |
| 1663 | Papaya, raw Quantity: 1 small 152gm |
| 1627 | Watermelon, raw Quantity: 1 wedge, 1/16 melon |
| 1584 | Mango, raw Quantity: 1 fruit 207gm |
| 1484 | Leeks, raw Quantity: 1 leek 89gm |
| 1415 | Grapefruit, raw (pink or red) Quantity: 1/2 fruit 230gm |
| 1241 | Tomato cherry, raw Quantity: 5 whole 1 cup |
| 1109 | Peas green, raw Quantity: 1 cup 145gm |
| 1025 | Tomato, raw Quantity: 1 medium 123gm |
| 993 | Cabbage red, raw, chopped Quantity: 1 cup 89gm |
| 781 | Cabbage red, raw, shredded Quantity: 1 cup 70gm |
| 759 | Green beans, raw Quantity: 20 beans 1 cup 110gm |
| 756 | Asparagus, spears Quantity: 6, 7"spears 100gm |
| 740 | Peas, sugar snap, raw Quantity: 20 pods 68gm |
| 664 | Brussels sprouts Quantity: 3 whole 1 cup 88gm |
| 607 | Pepper, sweet green raw Quantity: 1 large 164gm |
| 599 | Tangerines, (mandarin oranges) raw Quantity: 1 medium 88gm |
| 567 | Broccoli, raw chopped Quantity: 1 cup 91gm |
| 562 | Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| 504 | Cauliflower, green, raw Quantity: 1 small head 325gm |
| 501 | Soymilk, Chocolate Silk Light Quantity: 1 cup 243gm |
| 501 | Soymilk, Plain Silk Quantity: 1 cup 243gm |
| 500 | Milk, fat free Quantity: 1 cup 246gm |
| 500 | Soymilk, Chocolate Silk Quantity: 8oz |
| 500 | Soymilk, Unsweetened Silk Quantity: 1 cup 243gm |
| 500 | Soymilk, Vanilla Full Circle Organic Quantity: 8oz |
| 500 | Soymilk, Vanilla Silk Light Quantity: 8oz |
| 500 | Tomatoes, canned crushed, no salt added Quantity: 1/4 cup 63gm |
| 500 | Turkey Sausage, lean, sweet Quantity: 1 link 91gm |
| 499 | Milk, 1% fat Quantity: 1 cup 246gm |
| 489 | Peach, raw Quantity: 1 medium 150gm |
| 480 | Onion, green raw Quantity: 1 stalk 12gm |
| 476 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24gm |
| 471 | Nectarine Quantity: 1 medium 142gm |
| 426 | Avocado (Florida) raw Quantity: 1 fruit 304gm |
| 392 | Squash summer zucchini Quantity: 1 medium |
| 372 | Pepper, sweet yellow or orange raw Quantity: 1 large 186gm |
| 346 | Orange, navel Quantity: 1 medium |
| 330 | Corn, yellow frozen, microwaved Quantity: 1 cup 141gm |
| 300 | Cucumber, raw with peel Quantity: 1 (8" whole) 301gm |
| 300 | Egg, Brown cage free Eggland organic Quantity: 1 large |
| 297 | Ice Cream, Breyers All Natural Light Vanilla Quantity: 1/2 cup 68gm |
| 278 | Ice Cream, Breyers All Natural Homemade Vanilla Quantity: 1/2 cup 68gm |
| 271 | Corn, sweet, yellow cooked Quantity: 1 medium ear 103gm |
| 255 | Plums, dried Sun-maid Quantity: 3 pitted 28gm |
| 250 | Orange Juice, raw Quantity: 1/2 cup 4oz |
| 241 | Chicken, roasted with meat & skin Quantity: 1/4 whole chicken |
| 228 | Plum, raw Quantity: 1 whole 66gm |
| 200 | Avocado (California) raw Quantity: 1 fruit 201gm |
| 200 | Cottage Cheese, low fat 2% milkfat Quantity: 4oz 113gm |
| 200 | Ice Cream, Breyers All Natural Vanilla 1/2 fat Quantity: 1/2 cup 68gm |
| 199 | Tarragon, ground Quantity: 1 Tbsp 5gm |
| 188 | Basil, dried leaves Quantity: 1 Tbsp 2gm |
| 182 | Ice Cream, Breyers 98% Fat Free Vanilla Quantity: 1/2 cup 68gm |
| 180 | Celery, organic Quantity: 1 medium stalk 40gm |
| 176 | Dill weed, dried Quantity: 1 Tbsp |
| 172 | Blackberries, frozen Quantity: 1 cup 151gm |
| 170 | Squash spaghetti, cooked no salt Quantity: 1 cup 155gm |
| 162 | Thyme, ground Quantity: 1 Tbsp |
| 156 | Pistachio nuts, raw Quantity: 49 nuts 28gm |
| 153 | Parsley Quantity: 1 Tbsp 2gm |
| 142 | Peach, frozen slices organic Quantity: 3/4 cup 140gm |
| 121 | Marjoram, dried Quantity: 1 Tbsp 2gm |
| 121 | Oregano, dried Quantity: 1 tsp |
| 118 | Sage, ground Quantity: 1 Tbsp |
| 113 | Olives, ripe canned Quantity: 7 large, 28gm |
| 110 | Olives, green canned Quantity: 14 whole, 28gm |
| 108 | Bay Leaf Quantity: 1 Tbsp |
| 107 | Pumpkin seeds, dried hulled Quantity: 142 seeds 28gm |
| 102 | Cilantro Quantity: 1 Tbsp 2gm |
| 102 | Rosemary, dried Quantity: 1 Tbsp 3gm |
| 100 | Cumin, seed Quantity: 1 Tbsp |
| 100 | Yogurt, Lowfat plain Dannon Quantity: 8 oz |
| 99 | Cauliflower, green, raw Quantity: 1 cup 64gm |
| 98 | Apple, raw organic Quantity: 1 medium |
| 96 | Pineapple, raw Quantity: 1 cup chunks 165gm |
| 92 | Sour Cream, light Quantity: 1oz 28gm |
| 91 | Figs, raw Quantity: 1 large 64gm |
| 85 | Avocado (Florida) raw Quantity: 1/5 fruit 61gm |
| 81 | Apple, raw organic Quantity: 1 small 149gm |
| 80 | Blueberries, raw organic Quantity: 1 cup 148gm |
| 76 | Banana, whole Quantity: 1 medium 118gm |
| 71 | Sour Cream, fat free Quantity: 1oz 28gm |
| 71 | Blueberries, unsweetened frozen Quantity: 1 cup 155gm |
| 71 | Applesauce, unsweetened Quantity: 1 cup 244gm |
| 65 | Banana, whole Quantity: 1 small 101gm |
| 64 | Buttermilk, low fat cultured Quantity: 1 cup 245gm |
| 63 | Melon, honeydew, raw Quantity: 1/8 of 5"melon |
| 60 | Cranberries, raw Quantity: 1 cup 100gm |
| 59 | Pasta, Spinach (cooked) Quantity: 2oz 57gm |
| 58 | Tuna Steak, frozen Ahi Yellow fin Quantity: 4oz 113gm |
| 57 | Cranberry Juice, unsweetened Quantity: 1/2 cup 4oz |
| 51 | Bean Sprouts, alfalfa Quantity: 1 cup 33gm |
| 50 | Allspice Quantity: 1 Tbsp 5gm |
| 47 | Tea, Chamomile organic 0mg caffeine Quantity: 1 cup brewed |
| 46 | Cottage Cheese, low fat 1% milkfat Quantity: 1/2 cup 113gm |
| 45 | Cherries, sweet, raw Quantity: 9 whole 70gm |
| 44 | Avocado (California) raw Quantity: 1/5 fruit 30gm |
| 43 | Strawberries, raw organic Quantity: 1 pint |
| 41 | Pear, raw Quantity: 1 medium 178gm |
| 41 | Beets, canned slices Quantity: 1 cup 170gm |
| 41 | Raspberries, raw Quantity: 1 cup 123gm |
| 39 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 bar 100gm |
| 35 | Beets, cooked Quantity: 2 beets 100gm |
| 35 | Cauliflower, white, raw Quantity: 1 small head 265gm |
| 34 | Cloves, ground Quantity: 1 Tbsp |
| 34 | Lime, raw Quantity: 1 small 67gm |
| 32 | Grapes, raw seedless (red or purple) Quantity: 10 whole 49gm |
| 24 | Caraway seed Quantity: 1 Tbsp 6gm |
| 24 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56gm |
| 23 | Cinnamon, ground Quantity: 1 Tbsp |
| 22 | Bean Sprouts, mung Quantity: 1 cup 104gm |
| 20 | Tea, Green organic 30mg caffeine Quantity: 1 bag 2gm |
| 20 | Tea, Oolong (black & green) organic 30mg caffeine Quantity: 1 bag 2gm |
| 20 | Tea, White (peony) organic 20mg caffeine Quantity: 1 bag 2gm |
| 19 | Legumes, lentils, dry Quantity: 1/4 cup dry |
| 19 | Black Pepper Quantity: 1 Tbsp 6 gm |
| 18 | Strawberries, raw organic Quantity: 8 medium 147gm |
| 17 | Potato, Red (cooked) with skin no salt Quantity: 1 medium 173gm |
| 17 | Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173gm |
| 17 | Tuna, canned in water, white albacore Quantity: 3oz 85gm |
| 16 | Pecans, raw unsalted Quantity: 19 halves 28gm |
| 14 | Sunflower seeds: whole, dried Quantity: 1oz 28gm |
| 13 | Cauliflower, white, raw Quantity: 1 cup 100gm |
| 13 | Lemon, raw Quantity: 1 small 58gm |
| 12 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 4 squares 43gm |
| 12 | Milk, 2% fat Quantity: 1 cup 246gm |
| 11 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 bar 35gm |
| 11 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 3 squares 38gm |
| 10 | Grape Juice, unsweetened Quantity: 1/2 cup |
| 9 | Quinoa (cooked) Quantity: 1 cup 185gm |
| 8 | Anchovies, canned in oil, drained solids Quantity: 5 fillets 20gm |
| 8 | Fennel Seed Quantity: 1 Tbsp |
| 8 | Spelt, cooked Quantity: 1 cup |
| 8 | Ginger, ground Quantity: 1 Tbsp 5gm |
| 7 | Nutmeg, ground Quantity: 1 Tbsp |
| 7 | Mustard Seed, yellow Quantity: 1 Tbsp 11gm |
| 6 | Walnuts, raw unsalted Quantity: 5 whole 28gm |
| 4 | Apple Butter, organic Quantity: 1 Tbsp 17gm |
| 4 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 square 13gm |
| 3 | Flour, Rye 100% stone ground whole grain Quantity: 1 cup, 148gm |
| 3 | Dates, Deglet Noor Sun-maid Quantity: 2 dates pitted 14 gm |
| 2 | Onion, yellow, Organic Quantity: 1 medium |
| 1 | Onion, yellow, raw Quantity: 1 small |
| 1 | Dates, Deglet Noor Sun-maid Quantity: 1 date pitted 7gm |
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