Basics Print Top 10 Foods High in Vitamin A By Shereen Lehman, MS Updated July 18, 2019 Medically reviewed by a board-certified physician More in Basics Hot Topics Food Safety 1 Why You Need Vitamin A George Coppock/Photolibrary/Getty Images Vitamin A is one of the fat-soluble vitamins, along with vitamins D, E, and K. It's needed for immune system function, normal vision, reproduction, and cell growth. According to the Institute of Medicine, men need about 900 micrograms and women need about 700 micrograms per day. Although you can take vitamin A supplements, you're better off getting this essential vitamin from the foods you eat. Flip through the slideshow to see my top ten picks for vitamin A. 2 Sweet Potatoes Verywell / Alexandra Shytsman Sweet potatoes because they're high in so many nutrients and so delicious. One medium sweet potato has about 900 micrograms of vitamin A, plus lots of vitamin C, iron, potassium, and fiber. 3 Cooked Spinach Smneedham/Getty Images Dark green leafy vegetables are high in vitamin A, spinach is also high in vitamin K and most minerals, including calcium and magnesium. It's also low in calories, so it makes a very healthy side dish. One cup of cooked spinach has 943 micrograms of vitamin A –– enough for a whole day. 4 Butternut Squash Verywell / Alexandra Shytsman Winter squash as a group are high in vitamin A, but butternut squash contains the most. It's also high in potassium, calcium, and vitamin C. But it doesn't have too many calories. One cup of cubed cooked squash has 82 calories. 5 Carrots Verywell / Alexandra Shytsman Carrots are well known for being high in vitamin A. In fact, one single medium-sized carrot has 509 micrograms of vitamin A. Carrots are also high in calcium, potassium, and vitamin K. Raw carrots go well with a little veggie dip or hummus, but they're also good on salads. Cooked carrots are tasty too. 6 Cantaloupe Verywell / Alexandra Shytsman Cantaloupe is high in vitamin A, and it makes my list because it's so versatile. It's perfect in summer fruit salads or all by itself. One cup of cantaloupe cubes has 270 micrograms of vitamin A. It's also high in vitamin C and potassium and also a good source of magnesium. 7 Red Bell Peppers Verywell / Alexandra Shytsman Red bell peppers (or sweet bell peppers) are nutritious and flavorful. One pepper has only 37 calories and 187 micrograms of vitamin A (and more than a day's worth of vitamin C. They lend a beautiful red color to salads and side dishes. 8 Mangos Verywell / Alexandra Shytsman One mango has 181 micrograms of vitamin A and more than a day's worth of vitamin C and a healthy dose of vitamin K. Mangos are also a great fruit for smoothie ingredients. 9 Black Eyed Peas Teerapat Seedafong/EyeEm/Getty Images Black-eyed peas don't have as much vitamin A as the dark green, orange and red vegetables and fruit, but one cup does have about 60 micrograms. It also has lots of fiber, protein, and a fair amount of vitamin K, all for about 160 calories. Legumes are a healthy alternative to red meat, even if you're not a vegetarian. 10 Apricots Westend61/Getty Images Apricots are high in vitamin A and potassium, but low in calories. One cup of apricot slices has 158 micrograms vitamin A, 79 calories and over 3 grams of fiber. An apricot makes a good snack all by itself or with a handful of nuts. 11 Cooked Broccoli Verywell / Alexandra Shytsman Broccoli is another food that's loaded with so many vitamins, minerals, and fiber. One cup of cooked and chopped broccoli has about 120 micrograms vitamin A and only 54 calories. Carotenoids in Foods Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Institute of Medicine of the National Academies. "Dietary Reference Intakes: Vitamins." http://iom.nationalacademies.org/Reports/2001/Dietary-Reference-Intakes-for-Vitamin-A-Vitamin-K-Arsenic-Boron-Chromium-Copper-Iodine-Iron-Manganese-Molybdenum-Nickel-Silicon-Vanadium-and-Zinc.aspx. National Institutes of Health Office of Dietary Supplements. "Vitamin A Fact Sheet for Health Professionals." https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional. United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.