Vitamin A as Retinol
Vitamin A in the form of retinol can be readily found in the following food types.
Retinol Food Sources
| Food Type |
Vitamin A Amount in International Units (IU) |
Beef liver, cooked 3 oz |
30,325 |
Chicken liver, cooked, 3 oz |
13,920 |
Fortified egg substitute, 1/4 cup |
1,355 |
Vitamin A fortified fat-free milk, 1 cup |
500 |
1/8 of 12inch diameter cheese pizza |
380 |
Whole milk with 3.25% fat, 1 cup |
305 |
Cheddar cheese, 1 oz |
300 |
1 medium sized whole egg |
280 |
Source: NIH Office of Dietary Supplements |
Vitamin A as Provitamin A Carotenoids
Several plants contain abundant levels of carotenoids, some of which are utilizable precursors for vitamin A (alpha-carotene & beta-carotene). Yellow and orange vegetables have the most abundant carotene levels, but green plants also contain carotenes (masked by the green pigment of chlorophyll).
Carrots; Cantaloupes; Sweet Potatoes; Spinach; Apricots; Mango; Turnips; Kale
