VitaminsµgKey Nutrient

Foods Rich in Vitamin A (RAE)

Fat-soluble vitamin essential for vision (especially night vision), immune function, and skin health. Available as retinol (animal sources) and beta-carotene (plant sources).

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Maintains healthy vision
Supports immune system
Promotes skin health
Essential for growth

Deficiency Signs

Night blindness
Increased infection risk
Dry eyes
Delayed growth in children

Higher needs:Young children · Pregnant women · People with fat malabsorption

Daily Requirement (RDA)

1000

µg/day

Adult Male

840

µg/day

Adult Female

600

µg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Vitamin A (RAE)

Ranked by µg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	µg/100g	% DV	DB
1	Cod liver fish oil	30000	>999%	USDA
2	New zealand beef	28300	>999%	USDA
3	Variety meats and by-products veal	21100	>999%	USDA
4	New zealand beef	21000	>999%	USDA
5	Variety meats and by-products veal	20100	>999%	USDA
6	New zealand lamb	19900	>999%	USDA
7	Liver goat बकरी का जिगर	15655	>999%	IFCT
8	New zealand lamb	15400	>999%	USDA
9	Liver sheep	14106	>999%	IFCT
10	Domesticated duck	12000	>999%	USDA
11	Variety meats and by-products veal	11700	>999%	USDA
12	All classes turkey	10800	>999%	USDA
13	Liver calf	9664	>999%	IFCT
14	Variety meats and by-products beef	9440	>999%	USDA
15	Liver goose	9310	>999%	USDA
16	Liver beef	9119	>999%	IFCT
17	Liver pork	8759	>999%	IFCT
18	Liverwurst liver sausage	8310	989%	USDA
19	All classes turkey	8060	960%	USDA
20	Variety meats and by-products lamb	7780	926%	USDA
21	Variety meats and by-products beef	7740	921%	USDA
22	Variety meats and by-products lamb	7490	892%	USDA
23	Variety meats and by-products lamb	7390	880%	USDA
24	Pork	6500	774%	USDA
25	Orange-flavor drink beverages	6010	715%	USDA
26	Fruit-flavored drink beverages	6000	714%	USDA
27	Pork	5400	643%	USDA
28	Pork liver cheese	5250	625%	USDA
29	Variety meats and by-products beef	4970	592%	USDA
30	Ringed seal	4880	581%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Vitamin A (RAE) do I need daily?▼

The recommended daily allowance (RDA) for Vitamin A (RAE) is 1000µg/day for adult men and 840µg/day for adult women, based on ICMR 2020 guidelines for India.

What does Vitamin A (RAE) do for the body?▼

Maintains healthy vision. Supports immune system. Promotes skin health. Essential for growth.

What happens if I don't get enough Vitamin A (RAE)?▼

Vitamin A (RAE) deficiency can lead to: Night blindness, Increased infection risk, Dry eyes, Delayed growth in children. Adequate intake through diet or supplementation is recommended.