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 · INDB · USDA · CoFID · Ciqual · AFCD

✓ 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	Lamb, liver, grilled, no added fat	31007	>999%	AFCD
2	Fish oil, cod liver	30000	>999%	USDA
3	Cod liver oil	30000	>999%	Ciqual
4	Beef, New Zealand, imported, variety meats and by-products, liver, raw	28300	>999%	USDA
5	Liver, calf, fried in corn oil	25217	>999%	CoFID
6	Liver, pig, stewed	22600	>999%	CoFID
7	Veal, variety meats and by-products, liver, cooked, braised	21100	>999%	USDA
8	Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled	21000	>999%	USDA
9	Liver, goose, raw	20400	>999%	Ciqual
10	Veal, variety meats and by-products, liver, cooked, pan-fried	20100	>999%	USDA
11	Lamb, New Zealand, imported, liver, cooked, soaked and fried	19900	>999%	USDA
12	Liver, lamb, fried in corn oil	19710	>999%	CoFID
13	Liver, calf, raw	18800	>999%	CoFID
14	Liver, poultry, cooked	18700	>999%	Ciqual
15	Oil, cod liver	18000	>999%	CoFID
16	Liver, ox, stewed	17560	>999%	CoFID
17	Liver, pig, raw	17400	>999%	CoFID
18	Liver, lamb, raw	17300	>999%	CoFID
19	Liver and bacon, fried, homemade	15760	>999%	CoFID
20	Liver goat बकरी का जिगर	15655	>999%	IFCT
21	Lamb, New Zealand, imported, liver, raw	15400	>999%	USDA
22	Liver, ox, raw	14500	>999%	CoFID
23	Liver sheep	14106	>999%	IFCT
24	Liver, calf, raw	13801	>999%	Ciqual
25	Chicken, liver, raw	12007	>999%	AFCD
26	Duck, domesticated, liver, raw	12000	>999%	USDA
27	Liver, duck, raw	12000	>999%	Ciqual
28	Liver and onions, stewed, homemade	11970	>999%	CoFID
29	Veal, variety meats and by-products, liver, raw	11700	>999%	USDA
30	Turkey, all classes, liver, cooked, simmered	10800	>999%	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.