Vitamin A (RAE)
vitamin Unit: mcg
Vitamin A, measured in retinol activity equivalents (RAE), is critical for dim-light vision (via rhodopsin in rod photoreceptors), immune function, and the regulation of gene expression in cell differentiation. Preformed vitamin A (retinol) comes from animal foods such as liver and dairy; provitamin A carotenoids (beta-carotene) are found in orange and dark green plant foods. The RDA is 700–900 mcg RAE per day.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Vitamin A (RAE)
See all 4530 foods →Reference Daily Intake
900 mcg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Cod Liver Oil | 30000.0 mcg | 3333% |
| 2 | Raw Beef Liver (New Zealand) | 28319.0 mcg | 3147% |
| 3 | Braised Veal Liver | 21145.0 mcg | 2349% |
| 4 | Boiled Beef Liver (New Zealand) | 21014.0 mcg | 2335% |
| 5 | Pan-Fried Veal Liver | 20074.0 mcg | 2230% |
| 6 | Fried New Zealand Lamb Liver | 19872.0 mcg | 2208% |
| 7 | Raw New Zealand Lamb Liver | 15434.0 mcg | 1715% |
| 8 | Raw Duck Liver | 11984.0 mcg | 1332% |
| 9 | Raw Veal Liver | 11707.0 mcg | 1301% |
| 10 | Simmered Turkey Liver | 10751.0 mcg | 1195% |
| 11 | Braised Beef Liver | 9442.0 mcg | 1049% |
| 12 | Raw Goose Liver | 9309.0 mcg | 1034% |
| 13 | Pork Liverwurst | 8308.0 mcg | 923% |
| 14 | Raw Turkey Liver | 8058.0 mcg | 895% |
| 15 | Pan-Fried Lamb Liver | 7782.0 mcg | 865% |
| 16 | Pan-Fried Beef Liver | 7744.0 mcg | 860% |
| 17 | Braised Lamb Liver | 7491.0 mcg | 832% |
| 18 | Raw Lamb Liver | 7391.0 mcg | 821% |
| 19 | Raw Pork Liver | 6502.0 mcg | 722% |
| 20 | Low Calorie Orange-Flavor Breakfast Drink Powder | 6006.0 mcg | 667% |