Top Vegetables High in Vitamin A

About Vegetables and Vitamin A

There are quite a number of vegetables rich in Vitamin A, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest Vitamin A vegetables include carrots, pumpkin puree, sweet potatoes, baby carrots, squash, spinach, romaine lettuce, parsley, cilantro and kale. Other Vitamin A rich vegetables are bok choy, butterhead lettuce, watercress, endive, leeks, cherry tomato, jalapeno, scallion, fennel and serrano pepper.

We calculated the top vegetables for Vitamin A by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in Vitamin A.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Carrots

image of carrots

In 1 teaspoon, carrot has 21ug of vitamin a, or about 3% of daily values for women and 2% for men.
Vitamin A
21ug in
1 teaspoon (2.54g)
4073ug in
200 Calories (488g)
3%
2%
580%
450%
Complete nutrition for Carrots

Pumpkin Puree

image of pumpkin puree

1 cup of pumpkin puree contains 1906ug of vitamin a, or about 270% of daily values for women and 210% for men.
Vitamin A
1906ug in
1 cup (245g)
4576ug in
200 Calories (588g)
270%
210%
650%
510%
Complete nutrition for Pumpkin Puree

Sweet Potatoes

image of sweet potatoes

In 1 cup, sweet potato has 943ug of vitamin a, or about 130% of daily values for women and 100% for men.
Vitamin A
943ug in
1 cup (133g)
1649ug in
200 Calories (233g)
130%
100%
240%
180%
Complete nutrition for Sweet Potatoes

Baby Carrots

image of baby carrots

1 large baby carrot contains 104ug of vitamin a, or about 15% of daily values for women and 12% for men.
Vitamin A
104ug in
1 large (15g)
3943ug in
200 Calories (571g)
15%
12%
560%
440%
Complete nutrition for Baby Carrots

Squash (cooked)

image of squash

In 1 cup, squash has 1144ug of vitamin a, or about 160% of daily values for women and 130% for men.
Vitamin A
1144ug in
1 cup (205g)
2790ug in
200 Calories (500g)
160%
130%
400%
310%
Complete nutrition for Squash

Spinach

image of spinach

1 cup of spinach contains 141ug of vitamin a, or about 20% of daily values for women and 16% for men.
Vitamin A
141ug in
1 cup (30g)
4078ug in
200 Calories (870g)
20%
16%
580%
450%
Complete nutrition for Spinach

Romaine Lettuce

image of romaine lettuce

In 1 head, romaine lettuce has 2729ug of vitamin a, or about 390% of daily values for women and 300% for men.
Vitamin A
2729ug in
1 head (626g)
5129ug in
200 Calories (1176g)
390%
300%
730%
570%
Complete nutrition for Romaine Lettuce

Parsley

image of parsley

1 cup of parsley contains 253ug of vitamin a, or about 36% of daily values for women and 28% for men.
Vitamin A
253ug in
1 cup (60g)
2339ug in
200 Calories (556g)
36%
28%
330%
260%
Complete nutrition for Parsley

Cilantro

image of cilantro

In 1 cup, cilantro has 54ug of vitamin a, or about 8% of daily values for women and 6% for men.
Vitamin A
54ug in
1 cup (16g)
2930ug in
200 Calories (870g)
8%
6%
420%
330%
Complete nutrition for Cilantro

Kale

image of kale

1 cup of kale contains 51ug of vitamin a, or about 7% of daily values for women and 6% for men.
Vitamin A
51ug in
1 cup (21g)
1377ug in
200 Calories (571g)
7%
6%
200%
150%
Complete nutrition for Kale

Bok Choy

image of bok choy

In 1 cup, bok choy has 156ug of vitamin a, or about 22% of daily values for women and 17% for men.
Vitamin A
156ug in
1 cup (70g)
3431ug in
200 Calories (1538g)
22%
17%
490%
380%
Complete nutrition for Bok Choy

Butterhead Lettuce

image of butterhead lettuce

1 head of butterhead lettuce contains 271ug of vitamin a, or about 39% of daily values for women and 30% for men.
Vitamin A
271ug in
1 head (163g)
2554ug in
200 Calories (1538g)
39%
30%
360%
280%
Complete nutrition for Butterhead Lettuce

Watercress

image of watercress

In 1 cup, watercress has 54ug of vitamin a, or about 8% of daily values for women and 6% for men.
Vitamin A
54ug in
1 cup (34g)
2909ug in
200 Calories (1818g)
8%
6%
420%
320%
Complete nutrition for Watercress

Endive

image of endive

1 head of endive contains 92ug of vitamin a, or about 13% of daily values for women and 10% for men.
Vitamin A
92ug in
1 head (85g)
1271ug in
200 Calories (1176g)
13%
10%
180%
140%
Complete nutrition for Endive

Leeks

image of leeks

In 1 cup, leek has 74ug of vitamin a, or about 11% of daily values for women and 8% for men.
Vitamin A
74ug in
1 cup (89g)
272ug in
200 Calories (328g)
11%
8%
39%
30%
Complete nutrition for Leeks

Cherry Tomato

image of cherry tomato

1 pint of cherry tomato contains 237ug of vitamin a, or about 34% of daily values for women and 26% for men.
Vitamin A
237ug in
1 pint (316g)
937ug in
200 Calories (1250g)
34%
26%
130%
100%
Complete nutrition for Cherry Tomato

Jalapeno

image of jalapeno

In 1 cup, jalapeno has 49ug of vitamin a, or about 7% of daily values for women and 5% for men.
Vitamin A
49ug in
1 cup (90g)
372ug in
200 Calories (690g)
7%
5%
53%
41%
Complete nutrition for Jalapeno

Scallion

image of scallion

1 cup of scallion contains 50ug of vitamin a, or about 7% of daily values for women and 6% for men.
Vitamin A
50ug in
1 cup (100g)
312ug in
200 Calories (625g)
7%
6%
45%
35%
Complete nutrition for Scallion

Fennel

image of fennel

In 1 cup, fennel has 42ug of vitamin a, or about 6% of daily values for women and 5% for men.
Vitamin A
42ug in
1 cup (87g)
310ug in
200 Calories (645g)
6%
5%
44%
34%
Complete nutrition for Fennel

Serrano Pepper

image of serrano pepper

1 cup of serrano pepper contains 49ug of vitamin a, or about 7% of daily values for women and 5% for men.
Vitamin A
49ug in
1 cup (105g)
294ug in
200 Calories (625g)
7%
5%
42%
33%
Complete nutrition for Serrano Pepper


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