Welcome to the list of the top 20 spreads highest in retinol content. Where the amount of retinol ranges from 1410.00 µg to 768.00 µg per 100g. The top spread is Margarine-like spread, SMART BALANCE Light Buttery Spread with the highest retinol content, which in 100g contains 1410.00 µg of retinol.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Margarine-like spread, SMART BALANCE Light Buttery Spread has a nutritional value score of 15.00 out of 100.



Other important and retinol related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Margarine-like spread, SMART BALANCE Light Buttery Spread, which is the top of the spreads list for retinol content in your diet, the amount of Energy is 337.00 kcal (17% RDA), the amount of Protein is 0.02 g, the amount of Total Fat is 36.41 g (56% RDA) and the amount of Carbohydrate is 1.98 g (2% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the retinol content in Margarine-like spread, SMART BALANCE Light Buttery Spread from the list of spreads.

retinol and nutrition facts in spreads per 100g



Top Twenty List - Highest retinol Content per 100g

Below is a basic list for retinol in spreads for the top 20 spreads. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Margarine-like spread, SMART BALANCE Light Buttery Spread 1410.00µg
2. Margarine-like spread, BENECOL Light Spread 1370.00µg
3. Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt 1297.00µg
4. Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D 1297.00µg
5. Margarine-like, vegetable oil spread, fat-free, tub 993.00µg
6. Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt 768.00µg
7. Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt 768.00µg
8. Margarine-like, vegetable oil spread, fat free, liquid, with salt 768.00µg
9. Margarine-like spread with yogurt, 70% fat, stick, with salt 768.00µg
10. Margarine-like spread with yogurt, approximately 40% fat, tub, with salt 768.00µg
11. Vegetable oil-butter spread, reduced calorie 768.00µg
12. Margarine-like, vegetable oil spread, 20% fat, with salt 768.00µg
13. Margarine-like, vegetable oil spread, 20% fat, without salt 768.00µg
14. Margarine-like, vegetable oil spread, 60% fat, tub, with salt 768.00µg
15. Margarine-like, vegetable oil spread, 60% fat, stick, with salt 768.00µg
16. Margarine-like, vegetable oil-butter spread, tub, with salt 768.00µg
17. Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D 768.00µg
18. Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 768.00µg
19. Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D 768.00µg
20. Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D 768.00µg

Highest Amount of retinol per Serving

Please remember that the above gives an accurate value in 100g for high retinol foods in your diet. You should also take into account portion sizes when you are considering the retinol nutritional content.

The food with the highest retinol content per typical serving is Margarine-like spread, SMART BALANCE Light Buttery Spread which contains 197.4 µg in 1.000 tbsp (or 14.00 g). For this serving the Energy content is 47.18 kcal (2% RDA), the Protein content is 0 g, the Total Fat content is 5.1 g (8% RDA) and the Carbohydrate content is 0.28 g.

µg of retinol in spreads (per 100g)

The list below gives the total retinol content in the top 20 items from the general description 'spreads' each of which show the retinol amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 20 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

spreads retinol per 100g

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing retinol which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high retinol foods.


List of Spreads High in retinol Content per 100g

1. Margarine-like spread, SMART BALANCE Light Buttery Spread - Retinol
1410.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1410.00 µg 337.00(17%)1.98(2%)36.41(56%)0.02(0%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
197.4 µg47.18 kcal(2%)0.28 g(0%)5.1 g(8%)0 g(0%)
2. Margarine-like spread, BENECOL Light Spread - Retinol
1370.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1370.00 µg 357.00(18%)5.71(4%)38.71(60%)0.00(0%)
Typical Serving Amount : 1.000 tablespoon (1 NLEA serving) (or 14.00g):
191.8 µg49.98 kcal(2%)0.8 g(1%)5.42 g(8%)0 g(0%)
3. Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt - Retinol
1297.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1297.00 µg 339.00(17%)0.66(1%)37.77(58%)0.51(1%)
Typical Serving Amount : 1.000 tbsp (or 14.90g):
193.25 µg50.51 kcal(3%)0.1 g(0%)5.63 g(9%)0.08 g(0%)
Other Serving Size : 1.000 cup (or 232.00g):
3009.04 µg786.48 kcal(39%)1.53 g(1%)87.63 g(135%)1.18 g(2%)
Other Serving Size : 1.000 tsp (or 4.80g):
62.26 µg16.27 kcal(1%)0.03 g(0%)1.81 g(3%)0.02 g(0%)
4. Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D - Retinol
1297.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1297.00 µg 339.00(17%)0.66(1%)37.77(58%)0.51(1%)
Typical Serving Amount : 1.000 tbsp (or 14.90g):
193.25 µg50.51 kcal(3%)0.1 g(0%)5.63 g(9%)0.08 g(0%)
5. Margarine-like, vegetable oil spread, fat-free, tub - Retinol
993.00 µg of Retinol per 100g
Nutritional Value = 18.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
993.00 µg 44.00(2%)4.34(3%)3.04(5%)0.10(0%)
Typical Serving Amount : 1.000 tbsp (or 14.60g):
144.98 µg6.42 kcal(0%)0.63 g(0%)0.44 g(1%)0.01 g(0%)
Other Serving Size : 1.000 cup (or 233.00g):
2313.69 µg102.52 kcal(5%)10.11 g(8%)7.08 g(11%)0.23 g(0%)
6. Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 526.00(26%)0.00(0%)59.17(91%)0.60(1%)
Typical Serving Amount : 1.000 tbsp (or 14.30g):
109.82 µg75.22 kcal(4%)0 g(0%)8.46 g(13%)0.09 g(0%)
Other Serving Size : 1.000 cup (or 229.00g):
1758.72 µg1204.54 kcal(60%)0 g(0%)135.5 g(208%)1.37 g(2%)
Other Serving Size : 1.000 tsp (or 4.80g):
36.86 µg25.25 kcal(1%)0 g(0%)2.84 g(4%)0.03 g(0%)
7. Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 533.00(27%)0.86(1%)59.81(92%)0.17(0%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
107.52 µg74.62 kcal(4%)0.12 g(0%)8.37 g(13%)0.02 g(0%)
8. Margarine-like, vegetable oil spread, fat free, liquid, with salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 23.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 43.00(2%)2.50(2%)3.00(5%)1.50(3%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
115.2 µg6.45 kcal(0%)0.38 g(0%)0.45 g(1%)0.23 g(0%)
9. Margarine-like spread with yogurt, 70% fat, stick, with salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 630.00(32%)0.50(0%)70.00(108%)0.30(1%)
Typical Serving Amount : 1.000 tablespoon (or 14.00g):
107.52 µg88.2 kcal(4%)0.07 g(0%)9.8 g(15%)0.04 g(0%)
10. Margarine-like spread with yogurt, approximately 40% fat, tub, with salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 330.00(17%)2.00(2%)35.00(54%)2.00(4%)
Typical Serving Amount : 1.000 tablespoon (or 14.00g):
107.52 µg46.2 kcal(2%)0.28 g(0%)4.9 g(8%)0.28 g(1%)
11. Vegetable oil-butter spread, reduced calorie - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 465.00(23%)0.00(0%)53.00(82%)0.00(0%)
Typical Serving Amount : 1.000 tbsp (or 13.00g):
99.84 µg60.45 kcal(3%)0 g(0%)6.89 g(11%)0 g(0%)
Other Serving Size : 1.000 cup (or 207.00g):
1589.76 µg962.55 kcal(48%)0 g(0%)109.71 g(169%)0 g(0%)
12. Margarine-like, vegetable oil spread, 20% fat, with salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 175.00(9%)0.40(0%)19.50(30%)0.00(0%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
115.2 µg26.25 kcal(1%)0.06 g(0%)2.93 g(5%)0 g(0%)
Other Serving Size : 1.000 cup (or 240.00g):
1843.2 µg420 kcal(21%)0.96 g(1%)46.8 g(72%)0 g(0%)
13. Margarine-like, vegetable oil spread, 20% fat, without salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 175.00(9%)0.40(0%)19.50(30%)0.00(0%)
Typical Serving Amount : 1.000 tbsp (or 12.80g):
98.3 µg22.4 kcal(1%)0.05 g(0%)2.5 g(4%)0 g(0%)
Other Serving Size : 1.000 cup (or 205.00g):
1574.4 µg358.75 kcal(18%)0.82 g(1%)39.98 g(62%)0 g(0%)
14. Margarine-like, vegetable oil spread, 60% fat, tub, with salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 533.00(27%)0.86(1%)59.81(92%)0.17(0%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
107.52 µg74.62 kcal(4%)0.12 g(0%)8.37 g(13%)0.02 g(0%)
Other Serving Size : 1.000 cup (or 229.00g):
1758.72 µg1220.57 kcal(61%)1.97 g(2%)136.96 g(211%)0.39 g(1%)
Other Serving Size : 1.000 tsp (or 4.80g):
36.86 µg25.58 kcal(1%)0.04 g(0%)2.87 g(4%)0.01 g(0%)
15. Margarine-like, vegetable oil spread, 60% fat, stick, with salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 537.00(27%)0.69(1%)60.39(93%)0.12(0%)
Typical Serving Amount : 1.000 tbsp (or 14.30g):
109.82 µg76.79 kcal(4%)0.1 g(0%)8.64 g(13%)0.02 g(0%)
Other Serving Size : 1.000 cup (or 229.00g):
1758.72 µg1229.73 kcal(61%)1.58 g(1%)138.29 g(213%)0.27 g(0%)
Other Serving Size : 1.000 tsp (or 4.80g):
36.86 µg25.78 kcal(1%)0.03 g(0%)2.9 g(4%)0.01 g(0%)
16. Margarine-like, vegetable oil-butter spread, tub, with salt - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 362.00(18%)1.00(1%)40.00(62%)1.00(2%)
Typical Serving Amount : 1.000 tablespoon (or 14.00g):
107.52 µg50.68 kcal(3%)0.14 g(0%)5.6 g(9%)0.14 g(0%)
17. Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 537.00(27%)0.69(1%)60.39(93%)0.12(0%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
107.52 µg75.18 kcal(4%)0.1 g(0%)8.45 g(13%)0.02 g(0%)
18. Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 533.00(27%)0.86(1%)59.81(92%)0.17(0%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
107.52 µg74.62 kcal(4%)0.12 g(0%)8.37 g(13%)0.02 g(0%)
Other Serving Size : 1.000 cup (or 229.00g):
1758.72 µg1220.57 kcal(61%)1.97 g(2%)136.96 g(211%)0.39 g(1%)
Other Serving Size : 1.000 teaspoon (or 4.80g):
36.86 µg25.58 kcal(1%)0.04 g(0%)2.87 g(4%)0.01 g(0%)
19. Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 14.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 535.00(27%)0.00(0%)59.17(91%)0.60(1%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
107.52 µg74.9 kcal(4%)0 g(0%)8.28 g(13%)0.08 g(0%)
Other Serving Size : 1.000 cup (or 229.00g):
1758.72 µg1225.15 kcal(61%)0 g(0%)135.5 g(208%)1.37 g(2%)
Other Serving Size : 1.000 teaspoon (or 4.80g):
36.86 µg25.68 kcal(1%)0 g(0%)2.84 g(4%)0.03 g(0%)
20. Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D - Retinol
768.00 µg of Retinol per 100g
Nutritional Value = 15.00 / 100    Food Category -
Retinol
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
768.00 µg 542.00(27%)0.86(1%)59.81(92%)0.17(0%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
107.52 µg75.88 kcal(4%)0.12 g(0%)8.37 g(13%)0.02 g(0%)






retinol and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito