The Recommended Dietary Allowance (RDA) levels for adults are 900 mcg/day in males and 700 mcg/day in females (in RAE).
1 IU = 0.3 mcg retinol
mcg RAE (Retinol Activity Equivalents)
1 mcg RAE = 1 mcg retinol
See our vitamin A monograph for details on children and pregnancy/lactation data.
Food |
Standard serving |
Amount per serving |
| Apricots (dried) | 1 cup | 288 mcg |
| Beef liver (cooked) | 1 ounce | 1610-2650 mcg |
| Cantaloupe (raw) | 1 cup | 360 mcg |
| Carrots (cooked) | 1 cup | 1330 mcg |
| Carrots (raw, sliced) | 1 cup | 1000 mcg |
| Cereal (All-bran wheat flakes) | 1 cup | 320-327 mcg |
| Cod liver oil | 1 cup | 160 mcg |
| Egg (large, boiled) | 2 eggs | 5411 IU |
| Grapefruit | 1 fruit (308 grams) | 179 mcg |
| Kale (cooked) | 1 cup | 338 mcg |
| Mango (raw) | 1 whole (210 grams) | 113 mcg |
| Milk, fat free (skim) | 1 cup | 156 mcg |
| Mustard greens, (cooked) | 1 cup | 242 mcg |
| Salmon (backed or broiled) | 1 medium filet (227 grams) | 91 mcg |
| Spinach (cooked) | 1 cup | 962 mcg |
| Sweet potato (baked, with skin) | 1 medium (150 grams) | 1370 mcg |
| Sweet red peppers (raw) | 1 cup | 236 mcg |
| Winter squash (cooked) | 1 cup | 585 mcg |
*For a complete list of vitamin A-rich foods, see the USDA Food Composition Databases.
