Foods rich in vitamin A – retinol form

For people with certain genetic variants, getting your recommended daily intake of vitamin A might look a little different than eating a few servings of carrots, peppers, or spinach. The beta-carotene found in plants needs to be converted by an enzyme into the retinol form of vitamin A used by your body. There are two genetic variants in the BCMO1 gene that can decrease the conversion of beta-carotene, the precursor to vitamin A found in these plant-based sources, to the vitamin A your body can use. (Check your BCMO1 (beta-carotene conversion) gene here.) Good news for meat and cheese lovers! People with BCMO1 variants can look to meat and dairy products to meet the recommended 900 mcg/day of vitamin A.

Vitamin A (retinol) Foods

This list focuses on foods high in the retinol form of vitamin A that your body doesn’t need to convert. Vitamin A in its retinol form naturally occurs in meat and dairy products and can also be found in certain fortified cereals, breads, and pastas.

Food Serving Size vitamin A (mcg) % Daily Value
Beef liver 3 oz 6,582 731
Cod liver oil 1 tbsp (13.6 g) 4080 453
Chicken liver 100 3380 376
Bluefin Tuna 3 oz 557 62
Pickled Atlantic Herring 1 oz 258 29
Mozzarella Cheese 100 g 203 23
Ricotta Cheese 0.5 cup 164 18
Cottage Cheese 1 cup 152 17
Butter 1 tbsp 97 11
Egg 1 large 90 10
Yogurt, Greek, plain, lowfat 100 g 90 10
Whole milk 1 cup 77.2 9
Clams 3 oz 76.5 9
Cheddar Cheese 1 slice (28 g) 74 8
Sockeye Salmon 3 oz 41.6 5
Ground Turkey, 97% lean 3% fat 100 g 30 3
Tuna, light, canned in oil, drained solids 3oz 20 2

Find more foods rich in vitamin A (retinol): Self NutritionData search or NutritionValue.org.

You can track your vitamin A intake via cronometer.com, a free web app for tracking nutrients. 


Recipe Ideas for more foods rich in vitamin A (retinol):

Looking for recipes that will incorporate some of these retinol-rich foods into your diet? Check out these delicious recipes! (Retinol per serving is an estimate based on average vitamin A in the foods.)

 

Garlic Butter Pan-Seared Salmon:

Try this Garlic Butter Pan-Seared Salmon from The Kitchen. With the butter and sockeye salmon, this is an excellent source of retinol!
Excellent source of vitamin A (retinol) 52% DV/serving.  

 

Steamed Clams Recipe:

These Mediterranean-Style Steamed Clams also provide an excellent source of retinol.
Excellent source of vitamin a (retinol) 34% DV/serving.
 

 

Grilled cheddar cheese:

Get some vitamin A from the cheddar cheese in this Grilled Cheese Sandwich from Delish, a grown-up version of a childhood favorite!
Excellent source of vitamin a (retinol) 25% DV/serving.  
 

 

Pasture-raised eggs are an excellent source of vitamin A:

For extra fluffy eggs (with extra vitamin A) try out The Schmidty Wife’s cottage cheese egg recipe.
Excellent source of vitamin a (retinol) 21% DV/serving.
   

 

Yogurt with grass-fed milk is a great source of vitamin A:

This make-ahead greek yogurt parfait is the perfect on-the-go breakfast that is also a good source of vitamin A.
Good source of vitamin A (retinol) 17% DV/serving.
 

 

Ricotta cheese in a vegetarian pasta dish:

The ricotta in Katie Bird Bakes’ Lemon Ricotta & Spinach Pasta makes this pasta dish a good source of vitamin A.
Good source of vitamin a (retinol) 14% DV/serving.

 

Chicken liver pate:

Caroline’s Cooking easy chicken liver pate recipe.
Chicken liver is an excellent source of vitamin A, and often people find it more palatable than beef liver.