12 Fruits and Vegetables Rich in Vitamin A

Vitamin A is must-have nutrient to benefit the body in a variety of areas. This key nutrient helps maintain a strong reproductive system, fights disease, promotes a strong immune system, helps with bone growth, and keeps the eyes healthy.

Mangoes for Vitamin A

The RDA (Recommended Daily Allowance) for vitamin A is 900mg for men and 700mg for women.

Below are twelve foods rich in vitamin A:


Carrots are a reliable source of this must-have nutrient, including vitamin A and lycopene (fights cancer). Whether eaten whole or juiced, the root vegetable is a perfect vitamin A source with 68 calories and 1683 mg per ¼ cup serving.

Sweet Potatoes

A single sweet potato (with skin left in tack) is able to provide a hefty 1083mg of vitamin A while the calorie count is 102.


A ½ cup serving of pumpkin is packed with 942mg of vitamin A and has about 38 calories. A great desert with this vegetable includes pumpkin pie or soup.


While spinach doesn’t include the orange or yellow color often associated with the best sources of beta carotene, this edible flowering plant offers 568mg of vitamin A per ½ cup serving and about 32 calories.


Red meat like beef is a perfect source of vitamin A. A healthy choice includes the lean beef and the most desirable is grass-fed beef. Plus, this is a much more environmentally friendly way of raising cattle.

Collard greens

Collars with its cabbage-like leaves and part of the cruciferous vegetable family (also includes: turnips, rutabaga, cabbage, Brussels sprouts, broccoli, and kale). Collard greens are loaded with benefits including plenty of beta carotene, 478 mg of vitamin A, and about 28 calories.


Kale is rated as a nutrient powerhouse and contains 476 mg of vitamin A and about 22 calories per ½ cup serving.

Turnip Greens

Turnips have highly nutritional greens and are equally as edible as the actual root vegetable. A ½ cup serving of turnip greens has about 421 mg of vitamin A and nearly 22 calories. Plus, you also get vitamin K with about 848 micrograms, calcium, folate, and vitamin C. In fact, the turnip greens are significantly more healthful than the vegetable.

Beet Greens

Add beet greens to the daily diet to get a rich intake of vitamins, including 273 mg of vitamin A, 642 mg of potassium, 682 micrograms of vitamin K, and 17 calories per ½ cup serving.

Iceberg Lettuce

Iceberg lettuce is a light green vegetable that is packed with vitamin A. A single cup serving has about 10 calories and 362 IU of this essential nutrient. Add this vegetable to sandwiches or salads for a quick boost in vitamins and minerals.

Cod Liver Oil

A reliable source of vitamins and minerals is the cod liver oil supplement which comes in capsule and liquid form. This supplement is rich in omega 3 fatty acids, vitamin A, and vitamin D. A single tbsp of cod liver oil is more than enough to reach the daily intake of this nutrient.


A juicy fruit like the mangoes is perfect for the dessert plate and is packed with a variety of vitamins and nutrients. A 1 cup servicing of mangoes (sliced) contains 35.2% of the DV of vitamin A and about 104 calories.

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