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Vitamins Information (Home) > Vitamin A > Sources of Vitamin A

Sources of Vitamin A

Foods rich in vitamin A (retinol) include those of animal origin such as sheep liver, egg yolk, wholemilk, butter and ghee (clarified butter). Vegetables such as colocasia, turnip greens, drumsticks, beet, carrots, and spinach contain a lot of carotene. Fruits like mangoes, apricots, gooseberries, raspberries, and oranges are also rich in carotene.

Rich Food Sources of Vitamin A - values per 100g
Vegetables (Carotenoids)
mcg
Fruits (Carotenoids)
mcg
Carrots
12000
Mangoes, ripe
2800
Parsley
7000
Persimmon
2200
Spinach
5600
Apricots, fresh
2200
Sweet Potatoes
4000
Oranges
1200
Broccoli
2000
Raspberries
1200
Meat, Poultry, Milk products & Fats(Retinol)
mcg
Cooked calf's liver
40000
Liver sausage
2500
Butter
850
Cow's Milk
420

More than hundred different cartenoids have been identified and these have individual amounts of vitamin A activity. Between 6 and 12 mcg are equivalent to 1 mcg of retinol.

The dose of retinol in vitamin supplements is often given in International Units (IUs). To convert mcg into IUs, multiply by 3.33. For example, 100g of mangoes contain 2800 X 3.33 = 9324 IU.

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Vitamin A

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