Retinol is found in foods that come from animals such as whole eggs, milk, and liver. Most fat-free milk and dried nonfat milk solids sold in the United States are fortified with vitamin A to replace the amount lost when the fat is removed.¹

Fortified foods such as fortified breakfast cereals also provide vitamin A. Provitamin A carotenoids are abundant in darkly colored fruits and vegetables. The 2000 National Health and Nutrition Examination Survey (NHANES) indicated that major dietary contributors of retinol are milk, margarine, eggs, beef liver and fortified breakfast cereals, whereas major contributors of provitamin A carotenoids are carrots, cantaloupes, sweet potatoes, and spinach.²

Vitamin A in foods that come from animals is well absorbed and used efficiently by the body. Vitamin A in foods that come from plants is not as well absorbed as animal sources of vitamin A. Tables 1 and 2 suggest many sources of vitamin A and provitamin A carotenoids.³

Table 1: Selected animal sources of vitamin A⁴

Food	Vitamin A (IU)*	%DV**
Liver, beef, cooked, 3 ounces	27,185	545
Liver, chicken, cooked, 3 ounces	12,325	245
Milk, fortified skim, 1 cup	500	10
Cheese, cheddar, 1 ounce	284	6
Milk, whole (3.25% fat), 1 cup	249	5
Egg substitute, ¼ cup	226	5

Table 2: Selected plant sources of vitamin A (from beta-carotene)⁵

Food	Vitamin A (IU)*	%DV**
Carrot juice, canned, ½ cup	22,567	450
Carrots, boiled, ½ cup slices	13,418	270
Spinach, frozen, boiled, ½ cup	11,458	230
Kale, frozen, boiled, ½ cup	9,558	190
Carrots, 1 raw (7½ inches)	8,666	175
Vegetable soup, canned, chunky, ready-to-serve, 1 cup	5,820	115
Cantaloupe, 1 cup cubes	5,411	110
Spinach, raw, 1 cup	2,813	55
Apricots with skin, juice pack, ½ cup	2,063	40
Apricot nectar, canned, ½ cup	1,651	35
Papaya, 1 cup cubes	1,532	30
Mango, 1 cup sliced	1,262	25
Oatmeal, instant, fortified, plain, prepared with water, 1 cup	1,252	25
Peas, frozen, boiled, ½ cup	1,050	20
Tomato juice, canned, 6 ounces	819	15
Peaches, canned, juice pack, ½ cup halves or slices	473	10
Peach, 1 medium	319	6
Pepper, sweet, red, raw, 1 ring (3 inches diameter by ¼ inch thick)	313	6

* IU = International Units
** DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowances (RDAs). They were developed to help consumers determine if a food contains a lot or a little of a nutrient. The DV for vitamin A is 5,000 IU. Most food labels do not list vitamin A content. The percent DV (%DV) column in the table above indicates the percentage of the DV provided in one serving. A food providing 5% or less of the DV is a low source while a food that provides 10% to 19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.

Related Links: What is vitamin A? | What foods provide vitamin A? | How much vitamin A do I need? | What happens if I do not get enough vitamin A? | Do I need extra vitamin A? | Can vitamin A be harmful? | What are some of the current issues and controversies about vitamin A?

Disclaimer
Reasonable care has been taken in preparing this document and the information provided herein is believed to be accurate. However, this information is not intended to constitute an "authoritative statement" under Food and Drug Administration rules and regulations.

About Source: ODS

The mission of the Office of Dietary Supplements (ODS) is to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, stimulating and supporting research, disseminating research results, and educating the public to foster an enhanced quality of life and health for the U.S. population.

General Safety Advisory

Health professionals and consumers need credible information to make thoughtful decisions about eating a healthful diet and using vitamin and mineral supplements. These Fact Sheets provide responsible information about the role of vitamins and minerals in health and disease. Each Fact Sheet in this series received extensive review by recognized experts from the academic and research communities.

The information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.

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Footnotes[ad]

1. Guthrie HA, Picciano MF. Human Nutrition. Mosby, St. Louis, MO, 1995. [↩]
2. Harrison EH. Mechanisms of digestion and absorption of dietary vitamin A. Annu Rev Nutr 2005;25:5.1-5.18. [↩]
3. U.S. Department of Agriculture, Agricultural Research Service. 2004. USDA National Nutrient Database for Standard Reference, Release 17. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp. [↩]
4. U.S. Department of Agriculture, Agricultural Research Service. 2004. USDA National Nutrient Database for Standard Reference, Release 17. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp. [↩]
5. U.S. Department of Agriculture, Agricultural Research Service. 2004. USDA National Nutrient Database for Standard Reference, Release 17. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp. [↩]