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Vitamin A

- Vitamin A, IU

Foods rich in Vitamin A

Red tomato on brown log

Tomato powder

Vitamin A: 17247 iu
Energy: 302 kcal
Protein: 52 kcal
Fat: 1.76 kcal
Carbs: 299 kcal

Three carrots and three apples on a blue table

Carrots, raw

Vitamin A: 16706 iu
Energy: 41 kcal
Protein: 3.72 kcal
Fat: 0.96 kcal
Carbs: 38 kcal

Orange carrots on human hand

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Vitamin A: 14210 iu
Energy: 36 kcal
Protein: 3.12 kcal
Fat: 1.84 kcal
Carbs: 32 kcal

Three carrots and three apples on a blue table

Carrots, baby, raw

Vitamin A: 13790 iu
Energy: 35 kcal
Protein: 2.56 kcal
Fat: 0.52 kcal
Carbs: 33 kcal

A wooden plate topped with greens and mushrooms

Dandelion greens, raw

Vitamin A: 10161 iu
Energy: 45 kcal
Protein: 11 kcal
Fat: 2.8 kcal
Carbs: 37 kcal

Salmon and spinach

Spinach, raw

Vitamin A: 9377 iu
Energy: 23 kcal
Protein: 11 kcal
Fat: 1.56 kcal
Carbs: 15 kcal

Burger with lettuce and tomato

Lettuce, cos or romaine, raw

Vitamin A: 8710 iu
Energy: 17 kcal
Protein: 4.92 kcal
Fat: 1.2 kcal
Carbs: 13 kcal

Green lettuce

Beet greens, raw

Vitamin A: 6326 iu
Energy: 22 kcal
Protein: 8.8 kcal
Fat: 0.52 kcal
Carbs: 17 kcal

Collards, raw

Vitamin A: 5019 iu
Energy: 32 kcal
Protein: 12 kcal
Fat: 2.44 kcal
Carbs: 22 kcal

Macro shot photography of lettuce

Kale, raw

Vitamin A: 4812 iu
Energy: 35 kcal
Protein: 12 kcal
Fat: 5.96 kcal
Carbs: 18 kcal

Broccoli raab, cooked

Vitamin A: 4533 iu
Energy: 25 kcal
Protein: 15 kcal
Fat: 2.08 kcal
Carbs: 12 kcal

Chives, raw

Vitamin A: 4353 iu
Energy: 30 kcal
Protein: 13 kcal
Fat: 2.92 kcal
Carbs: 17 kcal

Melons, cantaloupe, raw

Vitamin A: 3382 iu
Energy: 34 kcal
Protein: 3.36 kcal
Fat: 0.76 kcal
Carbs: 33 kcal

Watercress, raw

Vitamin A: 3191 iu
Energy: 11 kcal
Protein: 9.2 kcal
Fat: 0.4 kcal
Carbs: 5.16 kcal

Mustard greens, raw

Vitamin A: 3024 iu
Energy: 27 kcal
Protein: 11 kcal
Fat: 1.68 kcal
Carbs: 19 kcal

Kale, frozen, cooked, boiled, drained, without salt

Vitamin A: 2915 iu
Energy: 36 kcal
Protein: 12 kcal
Fat: 4.84 kcal
Carbs: 21 kcal

Spinach souffle

Vitamin A: 2891 iu
Energy: 172 kcal
Protein: 32 kcal
Fat: 52 kcal
Carbs: 24 kcal

Broccoli raab, raw

Vitamin A: 2622 iu
Energy: 22 kcal
Protein: 13 kcal
Fat: 1.96 kcal
Carbs: 11 kcal

Butter, salted

Vitamin A: 2499 iu
Energy: 717 kcal
Protein: 3.4 kcal
Fat: 324 kcal
Carbs: 0.24 kcal

Broccoli, chinese, raw

Vitamin A: 1720 iu
Energy: 26 kcal
Protein: 4.8 kcal
Fat: 3.04 kcal
Carbs: 19 kcal

Egg, yolk, dried

Vitamin A: 1715 iu
Energy: 669 kcal
Protein: 135 kcal
Fat: 237 kcal
Carbs: 2.64 kcal

Broccoli, chinese, cooked

Vitamin A: 1638 iu
Energy: 22 kcal
Protein: 4.56 kcal
Fat: 2.88 kcal
Carbs: 15 kcal

Egg, yolk, raw, frozen, pasteurized

Vitamin A: 1469 iu
Energy: 296 kcal
Protein: 62 kcal
Fat: 102 kcal
Carbs: 3.24 kcal

Pickle relish, sweet

Vitamin A: 1218 iu
Energy: 130 kcal
Protein: 1.48 kcal
Fat: 1.88 kcal
Carbs: 140 kcal

Cheese, limburger

Vitamin A: 1155 iu
Energy: 327 kcal
Protein: 80 kcal
Fat: 109 kcal
Carbs: 1.96 kcal

Cabbage, red, raw

Vitamin A: 1116 iu
Energy: 31 kcal
Protein: 5.72 kcal
Fat: 0.64 kcal
Carbs: 29 kcal

Cheese, brick

Vitamin A: 1080 iu
Energy: 371 kcal
Protein: 93 kcal
Fat: 119 kcal
Carbs: 11 kcal

Cheese, swiss

Vitamin A: 1047 iu
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Egg, whole, dried

Vitamin A: 1029 iu
Energy: 592 kcal
Protein: 192 kcal
Fat: 176 kcal
Carbs: 4.52 kcal

Cheese, muenster

Vitamin A: 1012 iu
Energy: 368 kcal
Protein: 94 kcal
Fat: 120 kcal
Carbs: 4.48 kcal

Cheese, colby

Vitamin A: 994 iu
Energy: 394 kcal
Protein: 95 kcal
Fat: 128 kcal
Carbs: 10 kcal

Cheese, parmesan, grated

Vitamin A: 974 iu
Energy: 420 kcal
Protein: 114 kcal
Fat: 111 kcal
Carbs: 56 kcal

Cheese, gruyere

Vitamin A: 948 iu
Energy: 413 kcal
Protein: 119 kcal
Fat: 129 kcal
Carbs: 1.44 kcal

Cheese, fontina

Vitamin A: 913 iu
Energy: 389 kcal
Protein: 102 kcal
Fat: 125 kcal
Carbs: 6.2 kcal

Cheese, provolone

Vitamin A: 880 iu
Energy: 351 kcal
Protein: 102 kcal
Fat: 106 kcal
Carbs: 8.56 kcal

Tomatoes, sun-dried

Vitamin A: 874 iu
Energy: 258 kcal
Protein: 56 kcal
Fat: 12 kcal
Carbs: 223 kcal

Cheese, mozzarella, low moisture, part-skim

Vitamin A: 829 iu
Energy: 295 kcal
Protein: 95 kcal
Fat: 79 kcal
Carbs: 22 kcal

Cheese, camembert

Vitamin A: 820 iu
Energy: 300 kcal
Protein: 79 kcal
Fat: 97 kcal
Carbs: 1.84 kcal

Cheese, dry white, queso seco

Vitamin A: 800 iu
Energy: 325 kcal
Protein: 98 kcal
Fat: 97 kcal
Carbs: 8.16 kcal

Cheese, parmesan, hard

Vitamin A: 781 iu
Energy: 392 kcal
Protein: 143 kcal
Fat: 100 kcal
Carbs: 13 kcal

Cheese, monterey

Vitamin A: 769 iu
Energy: 373 kcal
Protein: 98 kcal
Fat: 121 kcal
Carbs: 2.72 kcal

Asparagus, raw

Vitamin A: 756 iu
Energy: 20 kcal
Protein: 8.8 kcal
Fat: 0.48 kcal
Carbs: 16 kcal

Brussels sprouts, raw

Vitamin A: 754 iu
Energy: 43 kcal
Protein: 14 kcal
Fat: 1.2 kcal
Carbs: 36 kcal

Croissants, butter

Vitamin A: 740 iu
Energy: 406 kcal
Protein: 33 kcal
Fat: 84 kcal
Carbs: 183 kcal

Beans, snap, green, raw

Vitamin A: 690 iu
Energy: 31 kcal
Protein: 7.32 kcal
Fat: 0.88 kcal
Carbs: 28 kcal

Cheese, Mexican blend

Vitamin A: 659 iu
Energy: 384 kcal
Protein: 94 kcal
Fat: 129 kcal
Carbs: 0.52 kcal

Cheese spread, American or Cheddar cheese base, reduced fat

Vitamin A: 656 iu
Energy: 176 kcal
Protein: 54 kcal
Fat: 36 kcal
Carbs: 43 kcal

Broccoli, raw

Vitamin A: 623 iu
Energy: 34 kcal
Protein: 11 kcal
Fat: 1.48 kcal
Carbs: 27 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

Vitamin A: 617 iu
Energy: 50 kcal
Protein: 5.56 kcal
Fat: 6.44 kcal
Carbs: 30 kcal

Cheese, parmesan, dry grated, reduced fat

Vitamin A: 605 iu
Energy: 265 kcal
Protein: 80 kcal
Fat: 80 kcal
Carbs: 5.48 kcal

Cheese, brie

Vitamin A: 592 iu
Energy: 334 kcal
Protein: 83 kcal
Fat: 111 kcal
Carbs: 1.8 kcal

Ice cream, soft serve, chocolate

Vitamin A: 589 iu
Energy: 222 kcal
Protein: 16 kcal
Fat: 52 kcal
Carbs: 89 kcal

Watermelon, raw

Vitamin A: 569 iu
Energy: 30 kcal
Protein: 2.44 kcal
Fat: 0.6 kcal
Carbs: 30 kcal

Restaurant, Chinese, sweet and sour pork

Vitamin A: 553 iu
Energy: 270 kcal
Protein: 36 kcal
Fat: 63 kcal
Carbs: 93 kcal

Cheese, provolone, reduced fat

Vitamin A: 532 iu
Energy: 274 kcal
Protein: 99 kcal
Fat: 70 kcal
Carbs: 14 kcal

Nuts, pistachio nuts, raw

Vitamin A: 516 iu
Energy: 560 kcal
Protein: 81 kcal
Fat: 181 kcal
Carbs: 109 kcal

Sauce, salsa, ready-to-serve

Vitamin A: 461 iu
Energy: 29 kcal
Protein: 6.08 kcal
Fat: 0.68 kcal
Carbs: 27 kcal

Celery, raw

Vitamin A: 449 iu
Energy: 14 kcal
Protein: 2.76 kcal
Fat: 0.68 kcal
Carbs: 12 kcal

Cheese, ricotta, whole milk

Vitamin A: 445 iu
Energy: 150 kcal
Protein: 30 kcal
Fat: 41 kcal
Carbs: 29 kcal

Cheese, feta

Vitamin A: 422 iu
Energy: 265 kcal
Protein: 57 kcal
Fat: 86 kcal
Carbs: 16 kcal

Cheese, romano

Vitamin A: 415 iu
Energy: 387 kcal
Protein: 127 kcal
Fat: 108 kcal
Carbs: 15 kcal

Cheese, cottage, with vegetables

Vitamin A: 372 iu
Energy: 95 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 12 kcal

Beans, snap, green, canned, regular pack, drained solids

Vitamin A: 353 iu
Energy: 21 kcal
Protein: 4.2 kcal
Fat: 1.64 kcal
Carbs: 17 kcal

Pepper, banana, raw

Vitamin A: 340 iu
Energy: 27 kcal
Protein: 6.64 kcal
Fat: 1.8 kcal
Carbs: 21 kcal

Nectarines, raw

Vitamin A: 332 iu
Energy: 44 kcal
Protein: 4.24 kcal
Fat: 1.28 kcal
Carbs: 42 kcal

Sour cream, light

Vitamin A: 328 iu
Energy: 136 kcal
Protein: 14 kcal
Fat: 42 kcal
Carbs: 28 kcal

Peaches, yellow, raw

Vitamin A: 326 iu
Energy: 39 kcal
Protein: 3.64 kcal
Fat: 1 kcal
Carbs: 38 kcal

Ice cream sandwich

Vitamin A: 286 iu
Energy: 237 kcal
Protein: 17 kcal
Fat: 34 kcal
Carbs: 149 kcal

Restaurant, Chinese, fried rice, without meat

Vitamin A: 279 iu
Energy: 174 kcal
Protein: 16 kcal
Fat: 12 kcal
Carbs: 131 kcal

Dulce de Leche

Vitamin A: 267 iu
Energy: 315 kcal
Protein: 27 kcal
Fat: 29 kcal
Carbs: 221 kcal

Sour cream, fat free

Vitamin A: 255 iu
Energy: 74 kcal
Protein: 12 kcal
Fat: 0 kcal
Carbs: 62 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Vitamin A: 247 iu
Energy: 49 kcal
Protein: 3.64 kcal
Fat: 0.6 kcal
Carbs: 50 kcal

Restaurant, Latino, tamale, pork

Vitamin A: 238 iu
Energy: 174 kcal
Protein: 29 kcal
Fat: 36 kcal
Carbs: 63 kcal

Cheese, cottage, lowfat, 2% milkfat

Vitamin A: 236 iu
Energy: 81 kcal
Protein: 42 kcal
Fat: 9.08 kcal
Carbs: 19 kcal

Sauce, barbecue

Vitamin A: 224 iu
Energy: 172 kcal
Protein: 3.28 kcal
Fat: 2.52 kcal
Carbs: 163 kcal

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

Vitamin A: 217 iu
Energy: 97 kcal
Protein: 13 kcal
Fat: 14 kcal
Carbs: 53 kcal

Blackberries, raw

Vitamin A: 214 iu
Energy: 43 kcal
Protein: 5.56 kcal
Fat: 1.96 kcal
Carbs: 38 kcal

Cheese, cheddar, nonfat or fat free

Vitamin A: 207 iu
Energy: 157 kcal
Protein: 129 kcal
Fat: 0 kcal
Carbs: 29 kcal

Eggnog

Vitamin A: 206 iu
Energy: 88 kcal
Protein: 18 kcal
Fat: 17 kcal
Carbs: 32 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Vitamin A: 204 iu
Energy: 34 kcal
Protein: 13 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Vitamin A: 196 iu
Energy: 42 kcal
Protein: 13 kcal
Fat: 3.88 kcal
Carbs: 20 kcal

Candies, milk chocolate

Vitamin A: 195 iu
Energy: 535 kcal
Protein: 31 kcal
Fat: 119 kcal
Carbs: 238 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Vitamin A: 190 iu
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.92 kcal
Carbs: 19 kcal

Cheese, American, nonfat or fat free

Vitamin A: 189 iu
Energy: 126 kcal
Protein: 84 kcal
Fat: 0 kcal
Carbs: 42 kcal

Reddi Wip Fat Free Whipped Topping

Vitamin A: 175 iu
Energy: 149 kcal
Protein: 12 kcal
Fat: 20 kcal
Carbs: 100 kcal

Potato salad with egg

Vitamin A: 163 iu
Energy: 157 kcal
Protein: 7.84 kcal
Fat: 38 kcal
Carbs: 65 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

Vitamin A: 162 iu
Energy: 61 kcal
Protein: 13 kcal
Fat: 13 kcal
Carbs: 19 kcal

Cheese, Swiss, nonfat or fat free

Vitamin A: 152 iu
Energy: 127 kcal
Protein: 114 kcal
Fat: 0 kcal
Carbs: 14 kcal

Pie, peach

Vitamin A: 140 iu
Energy: 224 kcal
Protein: 7.6 kcal
Fat: 40 kcal
Carbs: 132 kcal

Cheese, cottage, creamed, large or small curd

Vitamin A: 140 iu
Energy: 98 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 14 kcal

Pickles, cucumber, dill or kosher dill

Vitamin A: 125 iu
Energy: 12 kcal
Protein: 2 kcal
Fat: 1.2 kcal
Carbs: 9.64 kcal

Ice cream cookie sandwich

Vitamin A: 122 iu
Energy: 240 kcal
Protein: 15 kcal
Fat: 30 kcal
Carbs: 158 kcal

Potato pancakes

Vitamin A: 113 iu
Energy: 268 kcal
Protein: 24 kcal
Fat: 59 kcal
Carbs: 111 kcal

Crackers, cheese, whole grain

Vitamin A: 110 iu
Energy: 412 kcal
Protein: 38 kcal
Fat: 64 kcal
Carbs: 229 kcal

Mustard, prepared, yellow

Vitamin A: 109 iu
Energy: 60 kcal
Protein: 15 kcal
Fat: 13 kcal
Carbs: 23 kcal

Cucumber, with peel, raw

Vitamin A: 105 iu
Energy: 15 kcal
Protein: 2.6 kcal
Fat: 0.44 kcal
Carbs: 15 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Vitamin A: 101 iu
Energy: 213 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Chicken spread

Vitamin A: 99 iu
Energy: 158 kcal
Protein: 72 kcal
Fat: 70 kcal
Carbs: 16 kcal

Yogurt, plain, whole milk

Vitamin A: 99 iu
Energy: 61 kcal
Protein: 14 kcal
Fat: 13 kcal
Carbs: 19 kcal

Bread, cheese

Vitamin A: 93 iu
Energy: 408 kcal
Protein: 42 kcal
Fat: 83 kcal
Carbs: 179 kcal

Bread, potato

Vitamin A: 89 iu
Energy: 266 kcal
Protein: 50 kcal
Fat: 13 kcal
Carbs: 188 kcal

Cream puff, eclair, custard or cream filled, iced

Vitamin A: 88 iu
Energy: 334 kcal
Protein: 18 kcal
Fat: 74 kcal
Carbs: 150 kcal

Miso

Vitamin A: 87 iu
Energy: 198 kcal
Protein: 51 kcal
Fat: 24 kcal
Carbs: 101 kcal

Kiwifruit, green, raw

Vitamin A: 87 iu
Energy: 61 kcal
Protein: 4.56 kcal
Fat: 2.08 kcal
Carbs: 59 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Vitamin A: 77 iu
Energy: 327 kcal
Protein: 52 kcal
Fat: 113 kcal
Carbs: 18 kcal

Turkey, ground, 93% lean, 7% fat, raw

Vitamin A: 73 iu
Energy: 150 kcal
Protein: 75 kcal
Fat: 33 kcal
Carbs: 0 kcal

Sauce, horseradish

Vitamin A: 66 iu
Energy: 503 kcal
Protein: 4.36 kcal
Fat: 204 kcal
Carbs: 40 kcal

Cranberries, raw

Vitamin A: 63 iu
Energy: 46 kcal
Protein: 1.84 kcal
Fat: 0.52 kcal
Carbs: 48 kcal

Marmalade, orange

Vitamin A: 62 iu
Energy: 246 kcal
Protein: 1.2 kcal
Fat: 0 kcal
Carbs: 265 kcal

Crackers, milk

Vitamin A: 58 iu
Energy: 446 kcal
Protein: 30 kcal
Fat: 55 kcal
Carbs: 287 kcal

Fish, haddock, raw

Vitamin A: 57 iu
Energy: 74 kcal
Protein: 65 kcal
Fat: 1.8 kcal
Carbs: 0 kcal

Crackers, cheese, reduced fat

Vitamin A: 56 iu
Energy: 418 kcal
Protein: 40 kcal
Fat: 47 kcal
Carbs: 273 kcal

Blueberries, raw

Vitamin A: 54 iu
Energy: 57 kcal
Protein: 2.96 kcal
Fat: 1.32 kcal
Carbs: 58 kcal

Eggplant, pickled

Vitamin A: 50 iu
Energy: 49 kcal
Protein: 3.6 kcal
Fat: 2.8 kcal
Carbs: 39 kcal

Sherbet, orange

Vitamin A: 46 iu
Energy: 144 kcal
Protein: 4.4 kcal
Fat: 8 kcal
Carbs: 122 kcal

Cream, half and half, fat free

Vitamin A: 43 iu
Energy: 59 kcal
Protein: 10 kcal
Fat: 5.6 kcal
Carbs: 36 kcal

Kohlrabi, raw

Vitamin A: 36 iu
Energy: 27 kcal
Protein: 6.8 kcal
Fat: 0.4 kcal
Carbs: 25 kcal

Grapefruit juice, white, canned or bottled, unsweetened

Vitamin A: 35 iu
Energy: 37 kcal
Protein: 2.2 kcal
Fat: 2.64 kcal
Carbs: 30 kcal

Beets, raw

Vitamin A: 33 iu
Energy: 43 kcal
Protein: 6.44 kcal
Fat: 0.68 kcal
Carbs: 38 kcal

Raspberries, raw

Vitamin A: 33 iu
Energy: 52 kcal
Protein: 4.8 kcal
Fat: 2.6 kcal
Carbs: 48 kcal

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Vitamin A: 33 iu
Energy: 157 kcal
Protein: 128 kcal
Fat: 13 kcal
Carbs: 0 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Vitamin A: 32 iu
Energy: 324 kcal
Protein: 74 kcal
Fat: 106 kcal
Carbs: 7.44 kcal

Strudel, apple

Vitamin A: 30 iu
Energy: 274 kcal
Protein: 13 kcal
Fat: 45 kcal
Carbs: 164 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Vitamin A: 28 iu
Energy: 63 kcal
Protein: 1.56 kcal
Fat: 0.64 kcal
Carbs: 60 kcal

Radicchio, raw

Vitamin A: 27 iu
Energy: 23 kcal
Protein: 5.72 kcal
Fat: 1 kcal
Carbs: 18 kcal

Cookie, vanilla with caramel, coconut, and chocolate coating

Vitamin A: 25 iu
Energy: 489 kcal
Protein: 14 kcal
Fat: 103 kcal
Carbs: 256 kcal

Pancakes, plain, reduced fat

Vitamin A: 24 iu
Energy: 269 kcal
Protein: 23 kcal
Fat: 7.6 kcal
Carbs: 229 kcal

Eggplant, raw

Vitamin A: 23 iu
Energy: 25 kcal
Protein: 3.92 kcal
Fat: 0.72 kcal
Carbs: 24 kcal

Hummus, commercial

Vitamin A: 23 iu
Energy: 237 kcal
Protein: 31 kcal
Fat: 71 kcal
Carbs: 60 kcal

Bread, oatmeal

Vitamin A: 16 iu
Energy: 269 kcal
Protein: 34 kcal
Fat: 18 kcal
Carbs: 194 kcal

Bread, oatmeal, toasted

Vitamin A: 15 iu
Energy: 292 kcal
Protein: 37 kcal
Fat: 19 kcal
Carbs: 211 kcal

Yogurt, Greek, plain, whole milk

Vitamin A: 15 iu
Energy: 97 kcal
Protein: 36 kcal
Fat: 20 kcal
Carbs: 16 kcal

Beef, ground, 90% lean meat / 10% fat, raw

Vitamin A: 14 iu
Energy: 176 kcal
Protein: 80 kcal
Fat: 40 kcal
Carbs: 0 kcal

Beef, ground, 80% lean meat / 20% fat, raw

Vitamin A: 14 iu
Energy: 254 kcal
Protein: 69 kcal
Fat: 80 kcal
Carbs: 0 kcal

Strawberries, raw

Vitamin A: 12 iu
Energy: 32 kcal
Protein: 2.68 kcal
Fat: 1.2 kcal
Carbs: 31 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Vitamin A: 12 iu
Energy: 145 kcal
Protein: 90 kcal
Fat: 22 kcal
Carbs: 0 kcal

Frankfurter, beef, unheated

Vitamin A: 11 iu
Energy: 315 kcal
Protein: 47 kcal
Fat: 112 kcal
Carbs: 12 kcal

Figs, dried, uncooked

Vitamin A: 10 iu
Energy: 249 kcal
Protein: 13 kcal
Fat: 3.72 kcal
Carbs: 255 kcal

Garlic, raw

Vitamin A: 9 iu
Energy: 149 kcal
Protein: 25 kcal
Fat: 2 kcal
Carbs: 132 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

Vitamin A: 9 iu
Energy: 582 kcal
Protein: 77 kcal
Fat: 199 kcal
Carbs: 96 kcal

Bread, rye

Vitamin A: 7 iu
Energy: 259 kcal
Protein: 34 kcal
Fat: 13 kcal
Carbs: 193 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Vitamin A: 7 iu
Energy: 116 kcal
Protein: 94 kcal
Fat: 9.8 kcal
Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Vitamin A: 7 iu
Energy: 116 kcal
Protein: 94 kcal
Fat: 10 kcal
Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Vitamin A: 6 iu
Energy: 149 kcal
Protein: 92 kcal
Fat: 25 kcal
Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Vitamin A: 6 iu
Energy: 169 kcal
Protein: 110 kcal
Fat: 26 kcal
Carbs: 0 kcal

Jellies

Vitamin A: 5 iu
Energy: 266 kcal
Protein: 0.6 kcal
Fat: 0.08 kcal
Carbs: 280 kcal

Bread, oat bran

Vitamin A: 5 iu
Energy: 236 kcal
Protein: 42 kcal
Fat: 18 kcal
Carbs: 159 kcal

Crackers, multigrain

Vitamin A: 5 iu
Energy: 482 kcal
Protein: 28 kcal
Fat: 82 kcal
Carbs: 270 kcal

Bread, oat bran, toasted

Vitamin A: 5 iu
Energy: 259 kcal
Protein: 46 kcal
Fat: 19 kcal
Carbs: 175 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Vitamin A: 5 iu
Energy: 217 kcal
Protein: 110 kcal
Fat: 44 kcal
Carbs: 0 kcal

Bread, cinnamon

Vitamin A: 4 iu
Energy: 253 kcal
Protein: 28 kcal
Fat: 21 kcal
Carbs: 178 kcal

Bread, rye, toasted

Vitamin A: 4 iu
Energy: 284 kcal
Protein: 38 kcal
Fat: 14 kcal
Carbs: 212 kcal

Yogurt, Greek, strawberry, nonfat

Vitamin A: 4 iu
Energy: 82 kcal
Protein: 32 kcal
Fat: 0.6 kcal
Carbs: 48 kcal

Wasabi

Vitamin A: 3 iu
Energy: 292 kcal
Protein: 8.92 kcal
Fat: 44 kcal
Carbs: 185 kcal

Bread, french or vienna, whole wheat

Vitamin A: 3 iu
Energy: 239 kcal
Protein: 33 kcal
Fat: 4.16 kcal
Carbs: 196 kcal

Bread, whole-wheat, commercially prepared

Vitamin A: 3 iu
Energy: 252 kcal
Protein: 50 kcal
Fat: 14 kcal
Carbs: 171 kcal

Fruit syrup

Vitamin A: 2 iu
Energy: 341 kcal
Protein: 0 kcal
Fat: 0 kcal
Carbs: 341 kcal

Onions, raw

Vitamin A: 2 iu
Energy: 40 kcal
Protein: 4.4 kcal
Fat: 0.4 kcal
Carbs: 37 kcal

Bread, wheat

Vitamin A: 2 iu
Energy: 274 kcal
Protein: 43 kcal
Fat: 18 kcal
Carbs: 190 kcal

Cookie, chocolate, with icing or coating

Vitamin A: 1 iu
Energy: 507 kcal
Protein: 18 kcal
Fat: 97 kcal
Carbs: 271 kcal

Nuts, almonds, dry roasted, with salt added

Vitamin A: 1 iu
Energy: 598 kcal
Protein: 84 kcal
Fat: 210 kcal
Carbs: 84 kcal

Cookie, butter or sugar, with chocolate icing or filling

Vitamin A: 1 iu
Energy: 503 kcal
Protein: 16 kcal
Fat: 94 kcal
Carbs: 275 kcal