All nutrients

Retinol (vitamin A)

Preformed vitamin A, found only in animal foods such as liver, eggs and dairy. It contributes to the maintenance of normal vision and skin and to the normal function of the immune system.

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of retinol (vitamin A)

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fats and oils25 foods measured

  1. 1Cod liver oil30000 µg
  2. 2Butter, 80% fat, salted887 µg
  3. 3Butter oil or concentrated butter824 µg
  4. 4Vegetable fat (margarine type), 80% fat, unsalted780 µg
  5. 5Butter, 80% fat, lightly salted697 µg
  6. 6Butter, unknown fat content , half-salted (average)682 µg
  7. 7Butter, 82% fat, unsalted675 µg
  8. 8Butter, unknown fat content , unsalted (average)672 µg

meat, egg and fish363 foods measured

  1. 1Liver, goose, raw20400 µg
  2. 2Liver, poultry, cooked18700 µg
  3. 3Liver, calf, raw13800 µg
  4. 4Liver, duck, raw12000 µg
  5. 5Liver, turkey, cooked10800 µg
  6. 6Liver, calf, cooked10500 µg
  7. 7Liver, pork, raw10300 µg
  8. 8Pork liver pâté8800 µg

sugar and confectionery84 foods measured

  1. 1Waffle, from bakery627 µg
  2. 2Buttered and caramelized milk bread cake244 µg
  3. 3Pound cake238 µg
  4. 4Butter pound cake, prepacked220 µg
  5. 5Chou pastry filled with whipped cream211 µg
  6. 6Madeleine cake, pure butter, prepacked206 µg
  7. 7Coated chocolate bar without biscuit200 µg
  8. 8Croissant, butter, from bakery200 µg

beverages7 foods measured

  1. 1Malted cocoa or chocolate powder for beverage, with sugar580 µg
  2. 2Mixed fruits nectar120 µg
  3. 3Chocolate flavoured milk, with sugar, partially skimmed, fortified with vitamins and chemicals elements39 µg
  4. 4Mix of chicory and coffee, instant, without sugar, ready-to-drink (reconstituted with standard semi-skimmed milk)17.9 µg
  5. 5Instant cocoa or chocolate beverage, with sugar, ready-to-drink (reconstituted with standard semi-skimmed milk)15.3 µg
  6. 6Coffee with milk or white coffee or cappuccino, instant coffee or not, without sugar, ready-to-drink9.5 µg
  7. 7Non-alcoholic beverage (average)0.21 µg

milk and milk products193 foods measured

  1. 1Cheese, dry, from goat's milk478 µg
  2. 2Soft-ripened cheese with bloomy rind (Camembert-type cheese)470 µg
  3. 3Cheese, semi-dry, from goat's milk401 µg
  4. 4Mascarpone cheese, from cow's milk345 µg
  5. 5Parmesan cheese, from cow's milk334 µg
  6. 6Liquid cream 30% fat, UHT329 µg
  7. 7Soft-ripened cheese, triple cream, around 40% fat314 µg
  8. 8Salers cheese, from cow's milk311 µg

ice cream and sorbet14 foods measured

  1. 1Ice cream, cone, mini246 µg
  2. 2Ice cream on stick, with chocolate coating134 µg
  3. 3Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce125 µg
  4. 4Ice cream, luxury, in cup124 µg
  5. 5Ice cream, in box85.2 µg
  6. 6Ice cream, box or cup (average)85.2 µg
  7. 7Iced nougat62.2 µg
  8. 8Ice cream, chocolate coated58 µg

Other3 foods measured

  1. 1Puff pastry, raw175 µg
  2. 2Shortbread dough, pure butter, cooked169 µg
  3. 3Desert (average)56.3 µg

miscellaneous27 foods measured

  1. 1Meal replacement low calorie, Custard cream dessert-type151 µg
  2. 2Sauce, butter, prepacked117 µg
  3. 3Bechamel sauce, home-made103 µg
  4. 4Meal replacement low calorie, ready-to-drink103 µg
  5. 5Meal replacement low calorie, in powder, reconstituted with skimmed milk93 µg
  6. 6Meal replacement low calorie, in powder, reconstituted with skimmed milk, milkshake type78 µg
  7. 7Hollandaise sauce, prepacked76.7 µg
  8. 8Bechamel sauce, prepacked64 µg

cereal products5 foods measured

  1. 1Rusk53 µg
  2. 2Salty snacks, crackers, garnished or filled with cheese40 µg
  3. 3Blinis23 µg
  4. 4Dried egg pasta, raw17 µg
  5. 5Panini bread9 µg

fruits, vegetables, legumes and nuts6 foods measured

  1. 1Potato puree, made from flakes, reconstituted with whole milk, with added fat45.3 µg
  2. 2Mashed potatoes (average)24.4 µg
  3. 3Potato puree, with milk and butter, unsalted22 µg
  4. 4Potato flakes, dehydrated, with milk or cream17 µg
  5. 5Potato puree, made from flakes, reconstituted with semi-skimmed milk and water, unsalted5.77 µg
  6. 6Fruit compote, reduced sugar or not3.8 µg

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.