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Sources of Nutrients – Food Sources of Vitamin A

Food sources of vitamin A ranked by International Units (IU).  All foods listed are ≥ 20% (1000 IU (of the Daily Value (DV)) of 5000 IU for vitamin A.  The DVs are used on the Nutrition Facts Label and are based on a 2,000 Calorie diet.

Food Item Serving Size* Vitamin A (IU)
Sweet potato, cooked, baked in skin 1 potato (146 grams) 28,058
Sweet potato, cooked, boiled, without skin 1 potato (156 grams) 24,554
Carrots, frozen, cooked, drained ½ cup 12,137
Sweet potato, canned, vacuum pack ½ cup 10,179
Pumpkin, canned ¼ cup 9,532
Kale, cooked, drained ½ cup 8,854
Carrots, canned, drained ½ cup 8,154
Collards, cooked, boiled, drained ½ cup 7,709
Carrots, raw ½ cup 6,620
Dandelion greens, cooked, boiled, drained ½ cup 5,207
Vegetables, mixed, canned, drained ¼ cup 4,746
Spinach, cooked, boiled, drained ¼ cup 4,717
Mustard greens, cooked, boiled, drained ½ cup 4,426
Cabbage, Chinese (pak-choi), cooked, boiled, drained ½ cup 3,612
Turnip greens, cooked, boiled, drained ¼ cup 2,745
Cantaloupe, raw ½ cup 2,706
Squash, winter, all varieties, cooked, baked ¼ cup 2,677
Cantaloupe, raw 1/8 melon 2,334
Lettuce, green leaf, raw ½ cup 2,074
Apricots, canned juice pack, with skin, solids and liquids ½ cup 2,063
Soup, bean with ham, canned, chunky, ready-to-serve, commercial ½ cup 1,976
Food Item Serving Size* Vitamin A (IU)
Vegetable juice cocktail, canned 4 fl. oz. 1,885
Peas, green, frozen, cooked, drained ½ cup 1,680
Lettuce, cos or romaine, raw ½ cup 1,626
Apricots, canned, heavy syrup pack, solids and liquids ½ cup 1,587
Broccoli, cooked, boiled, drained ½ cup 1,535
Grapefruit, raw, pink and red ½ grapefruit 1,415
Spinach, raw ½ cup 1,407
Plums, canned purple, juice pack, solids and liquids ½ cup 1272
Apricots, dried, sulfured, uncooked 10 halves 1,261
Peppers, sweet, red, raw ¼ cup 1,167
Tangerines (mandarin oranges), canned, light syrup pack ½ cup 1,059

Reference:  Adapted from the Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.