The 30 Best Vegan Sources of Vitamin A

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Even though some of the best sources for vitamin A are animal products, there are plenty of good vegan sources as well.

A significant vitamin A deficiency is rare in first world countries. But they are serious, as a deficiency increases the risk and severity of infections, and vitamin A is needed for important jobs like maintaining your corneas.

Before you go out and eat 100 vitamin A supplement pills, beware that since vitamin A is fat-soluble, it can be stored and accumulated in your body. It’s actually possible to get too much vitamin A, which can lead to nausea, dizziness, headaches, and extreme cases comas or death.

The good news is that it’s very hard to get a dangerous level of vitamin A just from food. It typically only happens if you overuse supplements.

With that out of the way, how much vitamin A do you need per day?

The recommended amount of vitamin A for adults is 900 µg for men, and 700 µg for women.

This is very easy to get if you eat your vegetables, as you’ll see in a second.

The Best Vegan Sources of Vitamin A Per Serving

The data in this table is for a typical serving of each food, and comes from the USDA (so it’s accurate).

I compiled data for over 120 whole foods, and these were the top 30 for vitamin A.

FoodServingEnergy (kcal)Vitamin A (µg)
Spinach1 bunch781595
Swiss chard10 leafs911469
Sweet potato1 potato112922
Gourd1 gourd36730
Carrot1 large30601
Lettuce (red leaf)0.5 head20579
Turnip greens1 cup18318
Red bell pepper1 large43257
Mango1 fruit202181
Water spinach1 cup11176
Cantaloupe1/8 of melon35172
Apricot1 cup79158
Bok choy1 cup9156
Plantain1 plantain329151
Rapini5 stalks21124
Kale2 cup15101
Mustard greens1 cup1585
Tomato1 large3376
Leek1 leek5474
Cowpeas1 cup16066
Brussels sprouts1 cup5661
Peas1 cup11755
Tangerine1 large6441
Watercress10 sprigs340
Okra8 pods3134
Squash1 large5232
Zucchini1 large5532
Asparagus4 spears1330
Green bell pepper1 large3330
Broccoli1 cup3128

Vitamin A is all about the vegetables, with a few fruits thrown in there.

Leafy greens like spinach, swiss chard, and red leaf lettuce all have a ton of vitamin A. You can meet your RDA with one or two servings of them alone.

On top of that, other vegetables like sweet potatoes, carrots, and red bell peppers also have a lot of vitamin A.

Finally, there are some fruits that have a good amount, like mangoes, cantaloupe, and apricots, although you may not have access to those year-round.

Basically, as long as you incorporate a typical serving or two of a leafy green into your meals every day or two, you shouldn’t have any issues getting a healthy amount of vitamin A.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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