Retinol Rich Vegetables

Welcome to the list of the top 100 vegetables highest in retinol content. Where the amount of retinol ranges from 120 mcg to 0 mcg per 100g. The top vegetable is Spinach souffle with the highest retinol content, which in 100g contains 120 mcg of retinol.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Spinach souffle has a nutritional value score of 17 out of 100.

Other important and retinol related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Spinach souffle, which is the top of the vegetables list for retinol content in your diet, the amount of Calories is 169 kcal (8% RDA), the amount of Protein is 7.89 g (14% RDA), the amount of Fat is 12.95 g (20% RDA) and the amount of Carbohydrate is 5.9 g (5% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the retinol content in Spinach souffle from the list of vegetables.

Top Twenty List - Highest retinol Content per 100g

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

1. Spinach souffle 120mcg
2. Potatoes, au gratin, home-prepared from recipe using butter 61mcg
3. Potatoes, au gratin, home-prepared from recipe using margarine 60mcg
4. Corn pudding, home prepared 51mcg
5. Potatoes, mashed, home-prepared, whole milk and margarine added 41mcg
6. Coleslaw, home-prepared 41mcg
7. Potatoes, mashed, prepared from granules, without milk, whole milk and margarine 40mcg
8. Potatoes, mashed, home-prepared, whole milk and butter added 37mcg
9. Potato pancakes 31mcg
10. Potatoes, scalloped, home-prepared with margarine 30mcg
11. Potato salad, home-prepared 29mcg
12. Sweet potato, cooked, candied, home-prepared 28mcg
13. Potatoes, mashed, home-prepared, whole milk added 7mcg
14. Squash, winter, all varieties, cooked, baked, with salt 0mcg
15. Brussels sprouts, cooked, boiled, drained, with salt 0mcg
16. Taro, tahitian, cooked, without salt 0mcg
17. Cowpeas, leafy tips, cooked, boiled, drained, without salt 0mcg
18. Potato, flesh and skin, raw 0mcg
19. Asparagus, cooked, boiled, drained 0mcg
20. Tomatoes, red, ripe, cooked, with salt 0mcg

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 Spinach souffle which contains 163.2 mcg in 1 cup (or 136 g). For this serving the Calories content is 229.84 kcal (11% RDA), the Protein content is 10.73 g (19% RDA), the Fat content is 17.61 g (27% RDA) and the Carbohydrate content is 8.02 g (6% RDA).

Mcg of retinol in vegetables (per 100g)

The list below gives the total retinol content in the top 100 items from the general description 'vegetables' each of which show the retinol amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 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.

The level of retinol can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 41 items. The highest amount of retinol from the 41 raw items is in Potato, flesh and skin, raw where the content is 0 mcg per 100g. The number of food items which are cooked are 43 items. The highest amount of retinol from the 43 cooked items is in Sweet potato, cooked, candied, home-prepared where the amount is 28 mcg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of retinol by 28 mcg in a 100g serving.

Nutritional Information Summary