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The Ultimate Nutrition Tables!

Vitamin A

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

1

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2637

27679

0

7923

52735

13157

29.83

80.3

 

2

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

2081

21840

0

6252

41610

13157

29.83

80.3

 

3

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

1483

15000

2090

3490

29650

310

29.05

105.7

 

4

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

852

8332

3776

0

17033

687

1.03

13.7

 

5

Carrots, raw

41

0.93

0.24

9.58

2.8

835

8285

3477

0

16706

256

0.66

13.2

 

6

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

800

 

 

 

16000

 

 

 

 

7

Kale, raw

50

3.30

0.70

10.01

2.0

769

9226

0

0

15376

39550

 

817.0

 

8

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

690

6391

3767

0

13790

358

 

9.4

 

9

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

681

8173

0

0

13621

18246

0.85

817.0

 

10

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

580

 

 

 

11600

 

 

 

 

11

Turnip greens, raw

32

1.50

0.30

7.13

3.2

579

6952

0

0

11587

12825

2.86

251.0

 

12

Squash, winter, butternut, cooked, baked, without salt

40

0.90

0.09

10.49

1.97

558

4570

1130

3116

11155

0

1.29

1.0

 

13

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

532

4226

834

3471

10630

0

1.44

1.1

 

14

Mustard greens, raw

26

2.7

0.20

4.90

3.3

525

6300

0

0

10500

9900

2.01

497.3

 

15

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

508

5854

363

121

10161

13610

3.44

778.4

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

16

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

495

 

 

 

9900

 

 

 

 

17

Spinach, raw

23

2.86

0.39

3.63

2.2

469

5626

0

0

9377

12198

2.03

482.9

 

18

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

436

5226

0

0

8710

2312

0.13

102.5

 

19

Parsley, raw

36

2.97

0.79

6.33

3.3

421

5054

0

0

8424

5561

0.75

1640.0

 

20

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

406

4814

90

20

8114

7694

0.88

440.0

 

21

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

403

4806

0

70

8068

1895

1.69

621.7

 

22

Dill weed, fresh

43

3.46

1.12

7.02

2.1

386

 

 

 

7718

 

 

 

 

23

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

381

4575

0

0

7625

8440

1.88

367.6

 

24

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

378

 

 

 

7564

 

 

 

 

25

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

375

4495

0

0

7492

1724

0.15

140.3

 

26

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

370

4443

0

0

7405

1730

0.29

173.6

 

27

Pumpkin, raw

26

1.00

0.10

6.50

0.5

369

3100

515

2145

7384

1500

1.06

1.1

 

28

Horseradish-tree, leafy tips, cooked, boiled, drained, without

salt

60

5.27

0.93

11.15

2.0

351

4208

 

 

7013

1747

0.10

108.0

 

29

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

342

3940

244

82

6837

9158

2.44

551.4

 

30

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

337

3930

36

202

6748

865

2.50

310.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

31

Collards, raw

30

2.45

0.42

5.69

3.6

333

3842

238

80

6668

8932

2.26

510.8

 

32

Beet greens, raw

22

2.20

0.13

4.33

3.7

316

3794

3

0

6326

1503

1.50

400.0

 

33

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

316

3794

0

0

6323

5962

1.21

299.5

 

34

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

309

 

 

 

6185

 

 

 

 

35

Chard, swiss, cooked, boiled, drained, without salt

hard, swiss, cooked, boiled, drained, without salt

20

1.88

0.08

4.13

2.1

306

3652

45

0

6124

11015

1.89

327.3

 

36

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

306

3647

45

0

6116

11000

1.89

830.0

 

37

Squash, winter, hubbard, cooked, baked, without salt

50

2.48

0.62

10.81

 

302

 

 

 

6035

 

 

 

 

38

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

295

3485

0

109

5900

1895

7.48

1714.5

 

39

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

293

 

 

 

5850

 

 

 

 

40

Chicory greens, raw

23

1.70

0.30

4.70

4.0

286

3430

0

0

5717

10300

2.26

297.6

 

41

Basil, fresh

23

3.15

0.64

2.65

1.6

264

3142

0

46

5275

5650

0.80

414.8

 

42

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

260

3121

0

0

5202

0

1.00

4.0

 

43

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

260

 

 

 

5200

 

 

 

 

44

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

257

 

 

 

5130

 

 

 

 

45

Taro leaves, raw

42

4.98

0.74

6.70

3.7

241

2895

0

0

4825

1932

2.02

108.6

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

46

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

223

2681

1

0

4468

40

0.09

45.5

 

47

Cabbage, chinese (pak-choi), cooked, boiled, drained, without

salt

 

12

1.56

0.16

1.78

1.0

212

2549

1

0

4249

38

0.09

34.0

 

48

Peppermint, fresh

70

3.75

0.94

14.89

8.0

212

 

 

 

4248

 

 

 

 

49

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

210

 

 

 

4200

 

 

 

 

50

Borage, raw

21

1.80

0.70

3.06

 

210

 

 

 

4200

 

 

 

 

51

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

203

 

 

 

4054

 

 

 

 

52

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

190

2264

0

33

3800

1895

7.48

1714.5

 

53

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

181

2040

261

 

3617

 

 

 

 

54

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

169

2020

16

1

3382

26

0.05

2.5

 

55

Lettuce, butterhead (includes boston and bibb types), raw

 

13

1.35

0.22

2.23

1.1

166

1987

0

0

3312

1223

0.18

102.3

 

56

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

157

1624

20

490

3131

51

1.58

4.9

 

57

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

156

 

 

 

3128

 

 

 

 

58

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

155

 

 

 

3100

 

 

 

 

59

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

150

 

 

 

3000

 

 

 

 

60

Amaranth leaves, raw

23

2.46

0.33

4.02

 

146

 

 

 

2917

 

 

1140.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

61

Pimento, canned

23

1.10

0.30

5.10

1.9

133

1474

238

0

2655

366

0.69

8.3

 

62

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

131

1573

0

0

2622

1121

1.62

224.0

 

63

Arugula, raw

25

2.58

0.66

3.65

1.6

119

1424

0

0

2373

3555

0.43

108.6

 

64

Endive, raw

17

1.25

0.20

3.35

3.1

108

1300

0

0

2167

0

0.44

231.0

 

65

Kale, scotch, cooked, boiled, drained, without salt

28

1.90

0.41

5.63

1.2

100

 

 

 

1994

 

 

 

 

66

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

97

 

 

 

1947

 

 

 

 

67

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

97

 

 

 

1942

 

 

 

 

68

Apricots, raw

 

48

1.40

0.39

11.12

2.0

96

1094

19

104

1926

89

0.89

3.3

 

69

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

87

1040

0

0

1734

0

0.04

0.0

 

70

Balsam-pear (bitter gourd), leafy tips, raw

30

5.30

0.69

3.29

 

87

 

 

 

1734

 

 

 

 

71

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

85

1007

20

7

1701

1895

18.26

621.7

 

72

Leeks, (bulb and lower leaf-portion), raw

61

1.50

0.30

14.15

1.8

83

1000

0

0

1667

1900

0.92

47.0

 

73

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

81

253

0

1447

1627

834

0.73

2.6

 

74

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

80

960

0

0

1600

1747

0.96

108.00

 

75

Loquats, raw

47

0.43

0.20

12.14

1.7

76

 

 

 

1528

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

76

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

75

 

 

 

1500

 

 

 

 

77

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

75

 

 

 

1496

 

 

 

 

78

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

68

820

0

 

1367

 

 

 

 

79

Purslane, raw

16

1.30

0.10

 

 

66

 

 

 

1320

 

 

 

 

80

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

64

770

0

0

1283

85

0.07

2.1

 

81

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70