Vitamin A Rich Vegetables

Welcome to the list of the top 100 vegetables highest in vitamin a content. Where the amount of vitamin a ranges from 1376 mcg to 160 mcg per 100g. The top vegetable is Grape leaves, raw with the highest vitamin a content, which in 100g contains 1376 mcg of vitamin a.

The total recommended daily allowance or RDA for vitamin a is 3000 mcg. For the 100g serving of Grape leaves, raw, which contains 1376 mcg of vitamin a, the corresponding RDA vitamin a percentage is 46 %, which is the highest item from the list of vegetables high in vitamin a.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Grape leaves, raw has a nutritional value score of 29 out of 100.Comparing the vitamin a content and the nutritional density in 100g for Grape leaves, raw; We class this as a high vitamin a content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a high nutritional density value from our list of vegetables.

Other important and vitamin a related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Grape leaves, raw, which is the top of the vegetables list for vitamin a content in your diet, the amount of Calories is 93 kcal (5% RDA), the amount of Protein is 5.6 g (10% RDA), the amount of Fat is 2.12 g (3% RDA) and the amount of Carbohydrate is 17.31 g (13% 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 vitamin a content in Grape leaves, raw from the list of vegetables.

Top Twenty List - Highest vitamin a Content per 100g

Below is a basic list for vitamin a 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. Grape leaves, raw 1376mcg (46%RDA)
2. Sweet potato, cooked, baked in skin, without salt 961mcg (32%RDA)
3. Sweet potato, cooked, baked in skin, with salt 961mcg (32%RDA)
4. Carrots, cooked, boiled, drained, without salt 852mcg (28%RDA)
5. Carrots, cooked, boiled, drained, with salt 852mcg (28%RDA)
6. Carrots, raw 835mcg (28%RDA)
7. Broccoli, leaves, raw 800mcg (27%RDA)
8. Sweet potato, cooked, boiled, without skin 787mcg (26%RDA)
9. Sweet potato, cooked, boiled, without skin, with salt 787mcg (26%RDA)
10. Dandelion greens, cooked, boiled, drained, with salt 727mcg (24%RDA)
11. Sweet potato, raw, unprepared 709mcg (24%RDA)
12. Carrots, baby, raw 690mcg (23%RDA)
13. Kale, cooked, boiled, drained, without salt 681mcg (23%RDA)
14. Kale, cooked, boiled, drained, with salt 681mcg (23%RDA)
15. Mustard greens, cooked, boiled, drained, without salt 618mcg (21%RDA)
16. Lambsquarters, raw 580mcg (19%RDA)
17. Turnip greens, raw 579mcg (19%RDA)
18. Squash, winter, butternut, cooked, baked, without salt 558mcg (19%RDA)
19. Squash, winter, butternut, cooked, baked, with salt 558mcg (19%RDA)
20. Squash, winter, butternut, raw 532mcg (18%RDA)

Highest Amount of vitamin a per Serving

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

The food with the highest vitamin a content per typical serving is Sweet potato, cooked, boiled, without skin, with salt which contains 2581.36 mcg in 1 cup, mashed (or 328 g). The percentage of the recommended daily value for this serving is 86 %. For this serving the Calories content is 249.28 kcal (12% RDA), the Protein content is 4.49 g (8% RDA), the Fat content is 0.46 g (1% RDA) and the Carbohydrate content is 58.12 g (45% RDA).

Mcg of vitamin a in vegetables (per 100g)

The list below gives the total vitamin a content in the top 100 items from the general description 'vegetables' each of which show the vitamin a 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 vitamin a 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 vitamin a from the 41 raw items is in Grape leaves, raw where the content is 1376 mcg per 100g. The number of food items which are cooked are 54 items. The highest amount of vitamin a from the 54 cooked items is in Sweet potato, cooked, baked in skin, without salt where the amount is 961 mcg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of vitamin a by 415 mcg in a 100g serving.

Nutritional Information Summary