USDA-derived rankings
Vegetarian foods high in vitamin A
Vitamin A keeps vision, immunity and skin working, from retinol in animal foods and beta-carotene in orange and green vegetables.
Who this is for: Useful if vegetables rarely make your plate, or you want eye and immune support from food.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 700 µg a day.
The clear number one
Sweet Potato (baked)
One serving (114g) gives you 1,096 µg of vitamin A, around 157% of the daily reference in one go.
See the full nutrition score for sweet potato (baked)The ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Sweet Potato (baked) | 1,096 µg157% of daily reference | 961 µghigh |
| 2 | Butternut Squash | 745 µg106% of daily reference | 532 µghigh |
| 3 | Carrots | 509 µg73% of daily reference | 835 µghigh |
| 4 | Pumpkin | 494 µg71% of daily reference | 426 µghigh |
| 5 | Spinach | 281 µg40% of daily reference | 469 µghigh |
| 6 | Cantaloupe Melon | 270 µg39% of daily reference | 169 µgsource |
| 7 | Romaine Lettuce | 205 µg29% of daily reference | 436 µghigh |
| 8 | Red Pepper (Bell) | 187 µg27% of daily reference | 157 µgsource |
| 9 | Mixed Salad Greens | 177 µg25% of daily reference | 208 µgsource |
| 10 | Eggs | 160 µg23% of daily reference | 160 µgsource |
| 11 | Pizza (cheese) | 158 µg23% of daily reference | 74 µg |
| 12 | Skimmed Milk | 153 µg22% of daily reference | 61 µg |
| 13 | Apricot | 149 µg21% of daily reference | 96 µg |
| 14 | Milk (semi-skimmed) | 138 µg20% of daily reference | 55 µg |
| 15 | Egg Yolk | 130 µg19% of daily reference | 381 µghigh |
| 16 | Double Cream | 123 µg18% of daily reference | 411 µghigh |
| 17 | Broccoli (cooked) | 120 µg17% of daily reference | 77 µg |
| 18 | Goat Cheese | 115 µg16% of daily reference | 288 µghigh |
| 19 | Whole Milk | 115 µg16% of daily reference | 46 µg |
| 20 | Swiss Chard | 110 µg16% of daily reference | 306 µghigh |
Meat and fish are excluded; eggs and dairy stay in.
Values are retinol equivalents: plant beta-carotene is already converted, so orange vegetables rank honestly against animal sources.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for vitamin A is 700 µg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.