Vitamin A (RE)

Essential to the normal structure and function of the skin and mucous membranes such as in the eyes, lungs, and digestive system.

Also plays an important role in bone growth, tooth development, reproduction, cell division, gene expression (the process by which the instructions in our DNA are converted into a functional product, such as a protein), and regulation of the immune system.

note: FDA uses RAE (Retinol Activity Equivalents) whereas EFSA uses RE (Retinol Equivalent) as the 'unit of measure'

Daily Reference Intake: 800µg (Specified by European Food Safety Authority)

Top Vitamin A (RE) rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Meat and meat products
	Calf liver (fried in corn oil)	25217µg	3,152%	3g
	Chicken liver (fried in corn oil)	10500µg	1,312%	8g
	Liver pate	7322µg	915%	11g
	Fats and oils
	Cod liver oil	18000µg	2,250%	4g
	Ghee (butter)	1233µg	154%	65g
	Butter (unsalted)	1060µg	132%	75g
	Herbs and spices
	Cayenne pepper (ground)	6135µg	767%	13g
	Paprika	4926µg	616%	16g
	Chilli powder	2965µg	371%	27g
	Dill (fresh)	1015µg	127%	79g
	Mint (dried)	800µg	100%	100g
	Coriander leaves (fresh)	675µg	84%	119g
	Parsley (fresh)	673µg	84%	119g
	Basil (fresh)	660µg	82%	121g
	Bay leaf (dried)	620µg	78%	129g
	Chives (fresh)	435µg	54%	184g
	Thyme (dried, ground)	380µg	48%	211g
	Sage (fresh)	215µg	27%	372g
	Oregano (dried, ground)	170µg	21%	471g
	Cumin seeds	127µg	16%	630g
	Thyme (fresh)	125µg	16%	640g
	Vegetables
	Carrot juice	1355µg	169%	59ml
	Carrots (young, raw)	1301µg	163%	61g
	Sweet potato (flesh only, boiled in unsalted water)	927µg	116%	86g
	Fenugreek leaves (raw)	893µg	112%	90g
	Swiss chard (boiled in unsalted water)	728µg	91%	110g
	Capsicum pepper (chilli, red, raw)	685µg	86%	117g
	Spinach (mature, boiled in unsalted water)	640µg	80%	125g
	Radish leaves (raw)	612µg	76%	131g
	Spring greens (boiled in unsalted water)	378µg	47%	212g
	Bean and mixed vegetable casserole (homemade)	356µg	44%	225g
	Curly kale (boiled in unsalted water)	350µg	44%	229g
	Tomato puree	292µg	36%	274g
	Watercress (raw)	265µg	33%	302g
	Rocket (raw)	190µg	24%	421g
	Pumpkin (flesh only, boiled in unsalted water)	160µg	20%	500g
	Fat and Margarine
	Baking fat and margarine (75-90% fat, hard block)	905µg	113%	88g
	Milk and milk products
	Clotted cream (fresh)	819µg	102%	98g
	Cream (dairy, extra thick (24% fat))	499µg	62%	160g
	Mascarpone cheese	412µg	52%	194g
	Parmesan cheese (fresh)	410µg	51%	195g
	Stilton cheese (blue)	390µg	49%	205g
	Cheddar cheese (English)	388µg	48%	206g
	Gruyere cheese	363µg	45%	220g
	Emmental cheese	342µg	43%	234g
	Goats cheese (full fat, soft, white rind)	333µg	42%	240g
	Halloumi cheese	322µg	40%	248g
	Cream (fresh, single)	319µg	40%	251g
	Port Salut cheese (St Paulin type)	299µg	37%	268g
	Roquefort cheese	297µg	37%	269g
	Danish blue cheese	291µg	36%	275g
	Mozzarella cheese (fresh)	283µg	35%	283g
	Camembert cheese	283µg	35%	283g
	Gouda cheese	281µg	35%	285g
	Cheese spread (plain)	234µg	29%	342g
	Eggs
	Chicken egg yolk (boiled)	410µg	51%	195g
	Cheese omelette (homemade)	204µg	26%	392g
	Soups, sauces and miscellaneous foods
	Vegetable soup (homemade)	245µg	31%	327g
	Cereals and cereal products
	Croissants	166µg	21%	482g
	Fruit
	Sharon fruit (flesh only)	160µg	20%	500g
	Passion fruit (flesh and pips)	125µg	16%	640g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%