Recommendations for Vitamin A (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 400 (1,333 IU) | 600 (2,000 IU) | 400 (1,333 IU) | 600 (2,000 IU) |
| Infants | 6-12 months | 500 (1,667 IU) | 600 (2,000 IU) | 500 (1,667 IU) | 600 (2,000 IU) |
| Children | 1-3 years | 300 (1,000 IU) | 600 (2,000 IU) | 300 (1,000 IU) | 600 (2,000 IU) |
| Children | 4-8 years | 400 (1,333 IU) | 600 (2,000 IU) | 400 (1,333 IU) | 900 (3,000 IU) |
| Children | 9-13 years | 600 (2,000 IU) | 1,700 (5,667 IU) | 600 (2,000 IU) | 1,700 (5,667 IU) |
| Adolescents | 14-18 years | 900 (3,000 IU) | 2,800 (9,333 IU) | 700 (2,333 IU) | 2,800 (9,333 IU) |
| Adults | 19-50 years | 900 (3,000 IU) | 3,000 (10,000 IU) | 700 (2,333 IU) | 3,000 (10,000 IU) |
| Adults | 51-70 years | 900 (3,000 IU) | 3,000 (10,000 IU) | 700 (2,333 IU) | 3,000 (10,000 IU) |
| Adults | > 70 years | 900 (3,000 IU) | 3,000 (10,000 IU) | 700 (2,333 IU) | 3,000 (10,000 IU) |
| Pregnancy | 14-18 years | – | – | 750 (2,500 IU) | – |
| Pregnancy | 19-50 years | – | – | 770 (2,567 IU) | – |
| Breast-feeding | 14-18 years | – | – | 1,200 (4,000 IU) | – |
| Breast-feeding | 19-50 years | – | – | 1,300 (4,333 IU) | – |
For Table Legend & Data Sources Information click here.
Best food sources of Vitamin A
| Food | Serving | Amount of Vitamin A (IU) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Beef liver, cooked | 3 oz (85g) | 26960.3 | 898.7 | Excellent | 1155.6 | Excellent |
| Sweet potato, cooked | 1/2 cup (100g) | 15741 | 524.7 | Excellent | 674.7 | Excellent |
| Turnip greens | 1 cup (144g) | 10982 | 366.1 | Excellent | 470.7 | Excellent |
| Carrot | 1 medium (61g) | 10190 | 339.7 | Excellent | 436.8 | Excellent |
| Kale, cooked | 1/2 cup (65g) | 8854.5 | 295.2 | Excellent | 379.5 | Excellent |
| Collards, cooked | 1/2 cup (95g) | 7708 | 256.9 | Excellent | 330.4 | Excellent |
| Spinach, cooked | 1/2 cup (90g) | 7380.5 | 246 | Excellent | 316.4 | Excellent |
| Pumpkin, cooked | 1/2 cup (122,5g) | 6115.5 | 203.9 | Excellent | 262.1 | Excellent |
| Dandelion greens | 1 cup (55g) | 5588 | 186.3 | Excellent | 239.5 | Excellent |
| Romaine lettuce | 1 cup (47g) | 4094 | 136.5 | Excellent | 175.5 | Excellent |
| Eel, cooked | 3 oz (85g) | 3219 | 107.3 | Excellent | 138 | Excellent |
| Cantaloupe | 1/2 cup (85g) | 2874.7 | 95.8 | Excellent | 123.2 | Excellent |
| Green leaf lettuce | 1 cup (36g) | 2665 | 88.8 | Excellent | 114.2 | Excellent |
| Beet greens | 1 cup (38g) | 2404 | 80.1 | Excellent | 103 | Excellent |
| Bell pepper red | small (74g) | 2317 | 77.2 | Excellent | 99.3 | Excellent |
| Tuna, cooked | 3 oz (85g) | 2142 | 71.4 | Excellent | 91.8 | Excellent |
| Chard | 1 cup (36g) | 2140.6 | 71.4 | Excellent | 91.8 | Excellent |
| Bok choy | 1/2 cup (35g) | 1563.8 | 52.1 | Excellent | 67 | Excellent |
| Grapefruit | medium (123g) | 1415 | 47.2 | Excellent | 60.7 | Excellent |
| Apricot | 2 apricots (70g) | 1348 | 44.9 | Excellent | 57.8 | Excellent |
| Broccoli florets, cooked | 1/2 cup (78g) | 1207 | 40.2 | Excellent | 51.7 | Excellent |
| Watercress | 1 cup (34g) | 1085 | 36.2 | Excellent | 46.5 | Excellent |
| Tomato | 1 medium (123g) | 1025 | 34.2 | Excellent | 43.9 | Excellent |
| Sour cherries, pitted | 1/2 cup (77,5g) | 994.3 | 33.1 | Excellent | 42.6 | Excellent |
| Passionfruit | 4 medium (72g) | 916 | 30.5 | Excellent | 39.3 | Excellent |
| Asparagus, cooked | 1/2 cup (90g) | 905 | 30.2 | Excellent | 38.8 | Excellent |
| Parsley | 10 springs (10g) | 842 | 28.1 | Excellent | 36.1 | Excellent |
| Papaya | 1/2 cup (70g) | 765.5 | 25.5 | Excellent | 32.8 | Excellent |
| Oats, cooked | 1/2 cup (117g) | 726.5 | 24.2 | Excellent | 31.1 | Excellent |
| Coriander | 10 springs (10g) | 674.8 | 22.5 | Excellent | 28.9 | Excellent |
| Arugula | 1 cup (28g) | 664 | 22.1 | Excellent | 28.5 | Excellent |
| Green peas, cooked | 1/2 cup (80g) | 641 | 21.4 | Excellent | 27.5 | Excellent |
| Mango | 1/2 cup (82,5g) | 631 | 21 | Excellent | 27 | Excellent |
| Brussels sprouts, cooked | 1/2 cup (78g) | 604 | 20.1 | Excellent | 25.9 | Excellent |
| Cuttlefish, cooked | 3 oz (85g) | 573.8 | 19.1 | Good | 24.6 | Excellent |
| Cheese | 2 oz (56g) | 562 | 18.7 | Good | 24.1 | Excellent |
| Cheese ricotta | 1/2 cup (124g) | 552 | 18.4 | Good | 23.7 | Excellent |
| Peach | medium (150g) | 489 | 16.3 | Good | 21 | Excellent |
| Egg large | 2 large (100g) | 488 | 16.3 | Good | 20.9 | Excellent |
| Clam, cooked | 3 oz (85g) | 484.5 | 16.2 | Good | 20.8 | Excellent |
| Cheese ricotta, low fat | 1/2 cup (124g) | 476 | 15.9 | Good | 20.4 | Excellent |
| Plum | 2 medium (132g) | 456 | 15.2 | Good | 19.5 | Good |
| Green beans, cooked | 1/2 cup (62,5g) | 437.5 | 14.6 | Good | 18.8 | Good |
| Watermelon | 1/2 cup (76g) | 432.4 | 14.4 | Good | 18.5 | Good |
| Chili | 1 medium (45g) | 428 | 14.3 | Good | 18.3 | Good |
| Leek, cooked | 1/2 cup (52g) | 422 | 14.1 | Good | 18.1 | Good |
| Heavy cream | 1 oz (28g) | 412 | 13.7 | Good | 17.7 | Good |
| Oysters | 3 oysters (140g) | 378.8 | 12.6 | Good | 16.2 | Good |
| Butter | 1tbsp (14g) | 350 | 11.7 | Good | 15 | Good |
| Basil leaves | 5 leaves (5g) | 277 | 9.2 | – | 11.9 | Good |
| Green bell pepper | 1 small (74g) | 274 | 9.1 | – | 11.7 | Good |
| Blood orange | medium (121g) | 272.3 | 9.1 | – | 11.7 | Good |
| Orange | medium (121g) | 272.3 | 9.1 | – | 11.7 | Good |
| Mussel, cooked | 3 oz (85g) | 258.4 | 8.6 | – | 11.1 | Good |
| Octopus, cooked | 3 oz (85g) | 255 | 8.5 | – | 10.9 | Good |
| Milk, cow’s | 1 cup (244g) | 249 | 8.3 | – | 10.7 | Good |
| Trout, cooked | 3 oz (85g) | 244 | 8.1 | – | 10.5 | Good |
| Celery | 1/2 cup (50g) | 224.5 | 7.5 | – | 9.6 | – |
| Quail, cooked | 3 oz (85g) | 198.9 | 6.6 | – | 8.5 | – |
| Shrimp, cooked | 3 oz (85g) | 191.2 | 6.4 | – | 8.2 | – |
| Squash, cooked | 1/2 cup (90g) | 191 | 6.4 | – | 8.2 | – |
| Corn, cooked | 1/2 cup (82g) | 163 | 5.4 | – | 7 | – |
| Blackberries | 1/2 cup (72g) | 154.1 | 5.1 | – | 6.6 | – |
| Mackerel, cooked | 3 oz (85g) | 153 | 5.1 | – | 6.6 | – |
| Halibut, cooked | 3 oz (85g) | 152.2 | 5.1 | – | 6.5 | – |
| Avocado | small (100g) | 146 | 4.9 | – | 6.3 | – |
| Grouper, cooked | 3 oz (85g) | 140.3 | 4.7 | – | 6 | – |
| Blackcurrants | 1/2 cup (56g) | 128.8 | 4.3 | – | 5.5 | – |
| Mint | 5 leaves (3g) | 127 | 4.2 | – | 5.4 | – |
| Swordfish, cooked | 3 oz (85g) | 116.5 | 3.9 | – | 5 | – |
| Pumpkin seeds | 1 oz (28g) | 106 | 3.5 | – | 4.5 | – |
| Herring, cooked | 3 oz (85g) | 102 | 3.4 | – | 4.4 | – |
| Snapper, cooked | 3 oz (85g) | 97.8 | 3.3 | – | 4.2 | – |
| Chicken breast filet, cooked | 3 oz (85g) | 95.2 | 3.2 | – | 4.1 | – |
| Figs | 1 large (64g) | 90.9 | 3 | – | 3.9 | – |
| Jackfruit | 1/2 cup (82,5g) | 90.8 | 3 | – | 3.9 | – |
| Scallops, cooked | 3 oz (85g) | 85 | 2.8 | – | 3.6 | – |
| Dill | 5 sprigs (1g) | 77.2 | 2.6 | – | 3.3 | – |
| Banana | medium (118g) | 75 | 2.5 | – | 3.2 | – |
| Lobster, cooked | 3 oz (85g) | 74 | 2.5 | – | 3.2 | – |
| Pistachios | 1 oz (28g) | 73.4 | 2.4 | – | 3.1 | – |
| Oregano | 1 tsp (1g) | 69 | 2.3 | – | 3 | – |
| Pike, cooked | 3 oz (85g) | 68.9 | 2.3 | – | 3 | – |
| Kiwifruit skin on | 1 medium (76g) | 66 | 2.2 | – | 2.8 | – |
| Duck, cooked | 3 oz (85g) | 65.5 | 2.2 | – | 2.8 | – |
| Apple | medium (120g) | 64.6 | 2.2 | – | 2.8 | – |
| Yogurt low fat | 1/2 cup (120g) | 61.2 | 2 | – | 2.6 | – |
| Green cabbage, cooked | 1/2 cup (75g) | 60 | 2 | – | 2.6 | – |
| Fennel | 1/2 cup (43,5g) | 58.5 | 2 | – | 2.5 | – |
| Haddock, cooked | 3 oz (85g) | 53.6 | 1.8 | – | 2.3 | – |
| Cucumber | 1/2 cup (50g) | 52.5 | 1.8 | – | 2.3 | – |
| Rhubarb | 1 stalk (51g) | 52 | 1.7 | – | 2.2 | – |
| Alfalfa sprouts | 1 cup (33g) | 51.1 | 1.7 | – | 2.2 | – |
| Grapes | 1/2 cup (75g) | 49.9 | 1.7 | – | 2.1 | – |
| Pineapple | 1/2 cup (82,5g) | 47.9 | 1.6 | – | 2.1 | – |
| Boysenberries | 1/2 cup (66g) | 44.2 | 1.5 | – | 1.9 | – |
| Honeydew | 1/2 cup (85g) | 42.5 | 1.4 | – | 1.8 | – |
| Salmon, cooked | 3 oz (85g) | 42.5 | 1.4 | – | 1.8 | – |
| Crayfish, cooked | 3 oz (85g) | 42.5 | 1.4 | – | 1.8 | – |
| Dates, pitted | 1 oz (28g) | 41.8 | 1.4 | – | 1.8 | – |
For Table Legend & Data Sources Information click here.
