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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Vitamin A


carrot juice (canned)

8 fl oz (236 g)

45133 IU (903%)

sweet potato, without skin (cooked)

1 medium (151 g)

23767 IU (475%)

sweet potato (baked, with skin)

1 medium (114 g)

21909 IU (438%)

sweet potato (raw)

1 medium (130 g)

18443 IU (369%)

carrots (cooked)

1/2 cup (78 g)

13286 IU (266%)

squash, winter, butternut (baked)

1/2 cup (102.5 g)

11434 IU (229%)

carrots, baby (raw)

8 carrots (80 g)

11032 IU (221%)

kale (raw)

1 cup (67 g)

10302 IU (206%)

carrots (raw)

1/2 cup (61 g)

10191 IU (204%)

spinach (cooked)

1/2 cup (90 g)

9433 IU (189%)

kale (cooked)

1/2 cup (65 g)

8854 IU (177%)

broccoli, leaves (raw)

50 g

8000 IU (160%)

collards (cooked)

1/2 cup (95 g)

7708 IU (154%)

squash, winter, butternut (raw)

1/2 cup (70 g)

7441 IU (149%)

lambsquarters (cooked)

1/2 cup (90 g)

7034 IU (141%)

turnip greens (raw)

1 cup (55 g)

6373 IU (127%)

squash, winter, hubbard (baked)

1/2 cup (102.5 g)

6186 IU (124%)

pumpkin (cooked)

1/2 cup mashed (122.5 g)

6115 IU (122%)

mustard greens (raw)

1 cup (56 g)

5880 IU (118%)

dandelion greens (raw)

1 cup (55 g)

5589 IU (112%)

beet greens (cooked)

1/2 cup (72 g)

5511 IU (110%)

turnip greens (cooked)

1/2 cup (72 g)

5490 IU (110%)

chard, swiss (cooked)

1/2 cup (87.5 g)

5358 IU (107%)

lambsquarters (raw)

40 g

4640 IU (93%)

mustard greens (cooked)

1/2 cup (70 g)

4426 IU (89%)

borage (cooked)

100 g

4385 IU (88%)

pumpkin (raw)

1/2 cup (58 g)

4283 IU (86%)

lettuce, cos or romaine (raw)

1 cup (47 g)

4094 IU (82%)

grape leaves(raw)

1 cup (14 g)

3853 IU (77%)

borage (raw)

1 cup (89 g)

3738 IU (75%)

cabbage, Chinese (pak-choi) (cooked)

1/2 cup (85 g)

3612 IU (72%)

dandelion greens (cooked)

1/2 cup (52.5 g)

3589 IU (72%)

cress, garden (raw)

1 cup (50 g)

3458 IU (69%)

broccoli raab (cooked)

75 g

3400 IU (68%)

apricot nectar (canned)

8 fl oz (251.2 g)

3306 IU (66%)

cress, garden (cooked)

1/2 cup (68 g)

3161 IU (63%)

cabbage, Chinese (pak-choi) (raw)

1 cup (70 g)

3128 IU (63%)

horseradish-tree, leafy tips (cooked)

1 cup (42 g)

2945 IU (59%)

apricot (canned, with skin)

4 halves (144 g)

2821 IU (56%)

spinach (raw)

1 cup (30 g)

2813 IU (56%)

melon (cantaloupe)

1/2 cup (80 g)

2706 IU (54%)

lettuce, green leaf (raw)

1 cup (36 g)

2666 IU (53%)

dock (raw)

1/2 cup (66.5 g)

2660 IU (53%)

beet greens (raw)

1 cup (38 g)

2404 IU (48%)

collards (raw)

1 cup (36 g)

2400 IU (48%)

passion-fruit juice, yellow (raw)

8 fl oz (247.2 g)

2331 IU (47%)

chard, swiss (raw)

1 cup (36 g)

2202 IU (44%)

broccoli, flower clusters (raw)

1 cup (71 g)

2130 IU (43%)

lettuce, red leaf (raw)

1 cup (28 g)

2098 IU (42%)

peppers, sweet, red (cooked)

1/2 cup (68 g)

2000 IU (40%)

cherries, sour

1 cup (155 g)

1989 IU (40%)

cherries, sour (canned)

1 cup (244 g)

1840 IU (37%)

amaranth leaves (cooked)

1/2 cup (66 g)

1828 IU (37%)

lettuce, butterhead (raw)

1 cup (55 g)

1822 IU (36%)

fiddlehead ferns (raw)

50 g

1808 IU (36%)

passion-fruit juice, purple (raw)

8 fl oz (247.2 g)

1772 IU (35%)

dock (cooked)

50 g

1737 IU (35%)

mango nectar (canned)

8 fl oz (251 g)

1737 IU (35%)

peas, green (frozen, cooked)

1/2 cup (80 g)

1680 IU (34%)

tomato, orange (raw)

1 tomato (111 g)

1661 IU (33%)

chicory greens (raw)

1 cup (29 g)

1658 IU (33%)

horseradish-tree, leafy tips (raw)

1 cup (21 g)

1588 IU (32%)

peppers, sweet, red (raw)

1/2 cup (46 g)

1440 IU (29%)

grapefruit (pink and red)

1/2 fruit (123 g)

1414 IU (28%)

peppers, sweet, red (sauteed)

50 g

1380 IU (28%)

persimmon, Japanese

1/2 fruit (84 g)

1367 IU (27%)

taro leaves (raw)

1 cup (28 g)

1351 IU (27%)

apricot

2 fruit (70 g)

1348 IU (27%)

cherries, sour (frozen)

1 cup (155 g)

1348 IU (27%)

chrysanthemum, garland (cooked)

1/2 cup (50 g)

1286 IU (26%)

acerola juice (raw)

8 fl oz (241.6 g)

1230 IU (25%)

loquats

5 fruit(80 g)

1222 IU (24%)

broccoli (cooked)

1/2 cup (78 g)

1207 IU (24%)

tangerine (mandarin)

2 fruit (84 g)

1199 IU (24%)

apricot (dried)

1/4 cup (32.5 g)

1171 IU (23%)

paprika

1 tsp (2.3 g)

1133 IU (23%)

watercress (raw)

1 cup (34 g)

1085 IU (22%)

endive (raw)

1 cup (50 g)

1084 IU (22%)

purslane (cooked)

1/2 cup (57.5 g)

1065 IU (21%)

broccoli raab (raw)

1 cup (40 g)

1049 IU (21%)

peach (canned)

2 halves (196 g)

1043 IU (21%)

tomato, red (raw)

1 tomato (123 g)

1025 IU (21%)

squash, summer, crookneck and straightneck (cooked)

1/2 cup (90 g)

1005 IU (20%)

squash, summer, zucchini, with skin (cooked)

1/2 cup (90 g)

1005 IU (20%)

soymilk (fortified)

8 fl oz (243 g)

955 IU (19%)

papaya nectar (canned)

8 fl oz (249.6 g)

901 IU (18%)

mango

1/2 cup (82.5 g)

893 IU (18%)

peach (dried)

1/4 cup (40 g)

865 IU (17%)

watermelon

1 cup (152 g)

865 IU (17%)

grapefruit juice, pink (raw)

1 fruit yield (196 g)

862 IU (17%)

plantain (raw)

1/2 cup (74 g)

834 IU (17%)

fireweed, leaves (raw)

1 cup (23 g)

828 IU (17%)

peas, edible-podded (cooked)

1/2 cup (80)

824 IU (16%)

tomato juice (canned)

6 fl oz (182 g)

819 IU (16%)

amaranth leaves (raw)

1 cup (28 g)

817 IU (16%)

chili powder

1 tsp (2.7 g)

801 IU (16%)

cabbage, red (raw)

1 cup (70 g)

781 IU (16%)

papaya

1/2 fruit (78.5 g)

746 IU (15%)

groundcherries

100 g

720 IU (14%)

cabbage, savoy (raw)

1 cup (70 g)

700 IU (14%)

plantain (cooked)

1/2 cup (77 g)

700 IU (14%)

passion-fruit

3 fruit (54 g)

687 IU (14%)

Brussels sprouts (raw)

1 cup (88 g)

664 IU (13%)

cowpeas, immature seeds

1/2 cup (82.5 g)

653 IU (13%)

cabbage, savoy (cooked)

1/2 cup (72.5 g)

645 IU (13%)

peach nectar (canned)

8 fl oz (248.8 g)

642 IU (13%)

peas, green (cooked)

1/2 cup (80 g)

641 IU (13%)

tangerine juice (raw)

8 fl oz (247.2 g)

625 IU (13%)

Brussels sprouts (cooked)

1/2 cup (78 g)

604 IU (12%)

asparagus (cooked)

4 spears (60 g)

604 IU (12%)

chrysanthemum, garland (raw)

1 cup (25 g)

580 IU (12%)

purslane (raw)

1 cup (43 g)

568 IU (11%)

broccoli (raw)

1 cup (91 g)

567 IU (11%)

chili peppers, hot, green, raw

1 pepper (45 g)

531 IU (11%)

laver (raw)

2 tbsp (10 g)

520 IU (10%)

parsley, freeze-dried

2 tbsp (0.8 g)

506 IU (10%)

soy margarine, hard, hydrogenated

1 tbsp (14.1 g)

504 IU (10%)

soy margarine spread (70% fat)

2 tbsp (14 g)

500 IU (10%)

rice drink

8 fl oz (240 g)

499 IU (10%)

orange juice (raw)

8 fl oz (248 g)

496 IU (10%)

peach

1 fruit (150 g)

489 IU (10%)

mammy-apple

1/4 fruit (211.5 g)

486 IU (10%)

asparagus (raw)

4 spears (64 g)

484 IU (10%)

onions, young greens (raw, tops only)

1 stalk (12 g)

480 IU (10%)

arugula (raw)

1 cup (20 g)

475 IU (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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