Vitamin A

Vitamin A in Plant Foods

Pre-formed vitamin A exists only in animal products. However, there are about 50 carotenoids that the body can convert into vitamin A, with the most common being beta-carotene. The vitamin A content of foods measured in retinol activity equivalents (RAE).

The table below lists the RAE of common plant foods. Vegans should make a point of eating two or more foods high—over 400 RAE—in vitamin A each day.

Retinol Activity Equivalents (RAE)

Food Size RAE

Carrot juice 1 C 2,256

Sweet potato 1/2 C baked961

Pumpkin 1/2 C canned953

Carrot 1/2 C boiled slices665

Butternut squash 1/2 C baked, cubes572

Carrot 1 medium 509

Spinach 1/2 C cooked472

Cantaloupe 1/2 medium 467

Broccoli 1 C boiled120

Apricot 1/2 C dried117

Mango 1 C pieces89

Kale 1/2 C cooked86

Apricot 1 raw34

Dietary Reference Intake for Vitamin A

Age US DRI (RAE)Upper Limit

0–6 mos 400 600

7–12 mos 500 600

1–3 300 600

4–8 400 900

9–13 600 1,700

14–18 male 900 2,800

14-18 female 700 2,800

≥ 19 male 900 3,000

> 19 female 700 3,000

Pregnancy

≤ 18 750 2,800

19–50 770 3,000

Breastfeeding

≤ 18 1,200 2,800

19–50 1,300 3,000

The upper limit for vitamin A applies only to the retinol form (found in animal products, fortified foods, and supplements), but does not apply to carotenoids.

Vitamin A Deficiency

Vitamin A deficiency symptoms begin with night blindness and can progress to more severe eye problems such as corneal ulcers, scarring, and blindness (1).

Vitamin A deficiency also reduces the ability to ward off infections.

Vitamin A is important for growth and development in infants and children, and for red blood cell formation.