Nutrient table

Foods high in vitamin A

Per usual portion, veal liver, beef liver and duck liver supply the most vitamin A. Among plant foods, carrot deep-frozen and batata/sweet potato lead. The tables rank 2,541 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 700 µg for women and 850 µg for men a day. The percentage column uses the higher of the two.

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Good to know

The values are retinol activity equivalents: they combine vitamin A from animal foods with the beta-carotene in plants, which the body converts first. Liver contains so much vitamin A that one portion supplies several times the reference value.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Veal liver, fried without fat (pan)Variety meats/giblets 120 g 33,395 3,929% 27,829
2 Beef liver, fried without fat (pan)Variety meats/giblets 150 g 33,249 3,912% 22,166
3 Duck liver, fried without fat (pan)Variety meats/giblets 130 g 20,647 2,429% 15,882
4 Lamb liver, fried without fat (pan)Variety meats/giblets 120 g 20,065 2,361% 16,721
5 Pork liver, fried without fat (pan)Variety meats/giblets 120 g 18,460 2,172% 15,384
6 Goose liver, fried without fat (pan)Variety meats/giblets 140 g 18,329 2,156% 13,092
7 Mutton liver, fried without fat (pan)Variety meats/giblets 120 g 11,659 1,372% 9,716
8 Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 11,121 1,308% 9,268
9 Sheep liver, fried without fat (pan)Variety meats/giblets 120 g 9,070 1,067% 7,558
10 Cod liver fried without fat (pan)Animal oils 75 g 6,848 806% 9,130
11 Turkey giblets, fried without fat (pan)Poultry 150 g 6,645 782% 4,430
12 Boiling fowl giblets, braised without fatPoultry 80 g 3,666 431% 4,582
13 Carrot deep-frozen, fried without fat (pan)Vegetables 120 g 1,903 224% 1,586
14 Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 180 g 1,647 194% 915
15 Carrot juiceVegetables 200 g 1,507 177% 753
16 Eel rawFresh-water fish 150 g 1,470 173% 980
17 Mixed vegetables peas and carrots, fried without fat (pan)Vegetables 180 g 1,199 141% 666
18 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 1,022 120% 681
19 Milk skimmed, fresh, max. 0.1 % fat, pasteurisedMilk 240 g 994 117% 414
20 Mirepoix rawVegetables 250 g 895 105% 358

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (µg) Portion per portion (µg)
1 Veal liver, fried without fat (pan)Variety meats/giblets 27,829 120 g 33,395
2 Beef liver mince, boiledRed meat (excluding variety meats) 23,882 120 g 28,658
3 Lamb liver, fried without fat (pan)Variety meats/giblets 16,721 120 g 20,065
4 Duck liver, fried without fat (pan)Variety meats/giblets 15,882 130 g 20,647
5 Pork liver, fried without fat (pan)Variety meats/giblets 15,384 120 g 18,460
6 Goose liver, fried without fat (pan)Variety meats/giblets 13,092 140 g 18,329
7 Mutton liver, fried without fat (pan)Variety meats/giblets 9,716 120 g 11,659
8 Chicken liver, fried without fat (pan)Variety meats/giblets 9,268 120 g 11,121
9 Cod liver fried without fat (pan)Animal oils 9,130 75 g 6,848
10 Sheep liver, fried without fat (pan)Variety meats/giblets 7,558 120 g 9,070
11 Boiling fowl giblets, braised without fatPoultry 4,582 80 g 3,666
12 Turkey giblets, fried without fat (pan)Poultry 4,430 150 g 6,645
13 Mirepoix driedVegetables 2,278 10 g 228
14 Carrot deep-frozen, fried without fat (pan)Vegetables 1,586 120 g 1,903
15 Eel rawFresh-water fish 980 150 g 1,470
16 Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 915 180 g 1,647
17 Rendered butterButter 867 15 g 130
18 Best quality butterButter 831 15 g 125
19 Carrot juiceVegetables 753 200 g 1,507
20 Chicken egg yolk, bakedEggs 740 20 g 148

Plant foods high in vitamin A

Vegan foods, ranked per portion.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Carrot deep-frozen, fried without fat (pan)Vegetables 120 g 1,903 224% 1,586
2 Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 180 g 1,647 194% 915
3 Carrot juiceVegetables 200 g 1,507 177% 753
4 Mixed vegetables peas and carrots, fried without fat (pan)Vegetables 180 g 1,199 141% 666
5 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 1,022 120% 681
6 Mirepoix rawVegetables 250 g 895 105% 358
7 Spinach boiledVegetables 180 g 835 98.0% 464
8 New Zealand spinach fried without fat (pan)Vegetables 150 g 747 88.0% 498
9 Hokkaido pumpkin fried without fat (pan)Vegetables 150 g 666 78.0% 444
10 Musk melon/cantaloup, rawFruit 200 g 572 67.0% 286
11 Chard/leaf beet, braised without fatVegetables 150 g 556 65.0% 371
12 Sweet pepper red, fried without fat (pan)Vegetables 150 g 532 63.0% 355

Highest nutrient density

Vitamin A per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (µg) per 100 g (µg)
1 Veal liver, rawVariety meats/giblets 27,326 23,500
2 Beef liver mince, rawRed meat (excluding variety meats) 15,040 19,702
3 Lamb liver, rawVariety meats/giblets 12,480 16,349
4 Pork liver, rawVariety meats/giblets 11,221 14,700
5 Duck liver, rawVariety meats/giblets 9,917 12,000
6 Goose liver, rawVariety meats/giblets 8,541 9,310
7 Mutton liver, rawVariety meats/giblets 7,197 9,500
8 Chicken liver, rawVariety meats/giblets 6,252 7,002
9 Sheep liver, rawVariety meats/giblets 5,641 7,390
10 Carrot juiceVegetables 3,424 753
11 Carrot boiledVegetables 2,626 893
12 New Zealand spinach fried without fat (pan)Vegetables 2,165 498

By food group

Vegetables and potatoes high in vitamin A

Food Portion per portion (µg) % reference
Carrot deep-frozen, fried without fat (pan)Vegetables 120 g 1,903 224%
Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 180 g 1,647 194%
Carrot juiceVegetables 200 g 1,507 177%
Mixed vegetables peas and carrots, fried without fat (pan)Vegetables 180 g 1,199 141%
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 1,022 120%
Mirepoix rawVegetables 250 g 895 105%
Spinach boiledVegetables 180 g 835 98.0%
New Zealand spinach fried without fat (pan)Vegetables 150 g 747 88.0%

Mushrooms high in vitamin A

Food Portion per portion (µg) % reference
Chanterelle dried, boiledMushrooms 100 g 264 31.0%
Mixed mushrooms dried, boiledMushrooms 120 g 26.4 3.0%

Fruit high in vitamin A

Food Portion per portion (µg) % reference
Musk melon/cantaloup, rawFruit 200 g 572 67.0%
Apricot juiceFruit 200 g 274 32.0%
Sea buckthorn berry juiceFruit 200 g 242 28.0%
Rose hip rawFruit 50 g 210 25.0%
Apricot rawFruit 120 g 169 20.0%
Cape gooseberry juiceFruit 200 g 156 18.0%
Satsuma mandarin juiceFruit 200 g 140 16.0%
Mango juiceFruit 200 g 122 14.0%

Oils and fats high in vitamin A

Food Portion per portion (µg) % reference
Cod liver fried without fat (pan)Animal oils 75 g 6,848 806%
Cod-liver oilAnimal oils 5 g 883 104%
Rendered butterButter 15 g 130 15.0%
Best quality butterButter 15 g 125 15.0%
Sweet cream butterButter 15 g 107 13.0%
Butter half fatButter 15 g 51.0 6.0%
Mixed fat spread, mainly milk fat, unsaltedButter 10 g 37.9 4.0%
Duck fatLard 15 g 33.0 4.0%

Grains, bread and pasta high in vitamin A

Food Portion per portion (µg) % reference
White bread dumplings rawPasta 200 g 148 17.0%
Fresh egg pasta boiled, bakedPasta 250 g 95.0 11.0%
Semolina dumplings driedPasta 40 g 90.8 11.0%
Egg pasta gluten-free, rawPasta 80 g 65.6 8.0%
Finger-shaped pasta Swabian style, rawPasta 180 g 50.4 6.0%
Potato noodles (Schupfnudeln) boiled, bakedPasta 200 g 42.0 5.0%
Maize rawCereals and grain (excluding rice) 180 g 28.8 3.0%
Wholemeal egg pasta rawPasta 80 g 20.8 2.0%

Dairy, cheese and eggs high in vitamin A

Food Portion per portion (µg) % reference
Milk skimmed, fresh, max. 0.1 % fat, pasteurisedMilk 240 g 994 117%
Duck egg rawEggs 80 g 434 51.0%
Quark 50 % fat in dry matterCheese 200 g 334 39.0%
Goose egg rawEggs 160 g 299 35.0%
Kefir min. 10 % fatDairy products 200 g 238 28.0%
Soured milk (thick) min. 10 % fatDairy products 200 g 230 27.0%
Certified raw milk, min. 3.5 % fatMilk 240 g 221 26.0%
Camembert cheese min. 60 % fat in dry matterCheese 40 g 211 25.0%

Fish and seafood high in vitamin A

Food Portion per portion (µg) % reference
Eel rawFresh-water fish 150 g 1,470 173%
Common mussel boiled, fried without fat (pan)Mollusks 300 g 186 22.0%
Caviar (sturgeon)Deep-sea fish 30 g 168 20.0%
Venus clam boiled, fried without fat (pan)Mollusks 150 g 142 17.0%
Atlantic bonito rawDeep-sea fish 150 g 114 13.0%
Tuna poachedDeep-sea fish 120 g 114 13.0%
European oyster grilledMollusks 100 g 113 13.0%
Carp poachedFresh-water fish 200 g 104 12.0%

Meat and sausages high in vitamin A

Food Portion per portion (µg) % reference
Beef liver mince, boiledRed meat (excluding variety meats) 120 g 28,658 3,372%
Turkey giblets, fried without fat (pan)Poultry 150 g 6,645 782%
Goose giblets, fried without fat (pan)Poultry 100 g 4,430 521%
Boiling fowl giblets, braised without fatPoultry 80 g 3,666 431%
Duck giblets, fried without fat (pan)Poultry 80 g 3,600 424%
Shortcrust pastry for meat/sausage pate, rawOther meat products 50 g 115 14.0%
Sheep scrag, braised without fatLamb 150 g 100 12.0%
Lamb shoulder, boiledLamb 150 g 85.7 10.0%

Offal high in vitamin A

Food Portion per portion (µg) % reference
Veal liver, fried without fat (pan)Variety meats/giblets 120 g 33,395 3,929%
Beef liver, fried without fat (pan)Variety meats/giblets 150 g 33,249 3,912%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 20,647 2,429%
Lamb liver, fried without fat (pan)Variety meats/giblets 120 g 20,065 2,361%
Pork liver, fried without fat (pan)Variety meats/giblets 120 g 18,460 2,172%
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 18,329 2,156%
Mutton liver, fried without fat (pan)Variety meats/giblets 120 g 11,659 1,372%
Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 11,121 1,308%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy