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.

Food Serving Energy (kcal) Vitamin A (µg)
Spinach 1 bunch 78 1595
Swiss chard 10 leafs 91 1469
Sweet potato 1 potato 112 922
Gourd 1 gourd 36 730
Carrot 1 large 30 601
Lettuce (red leaf) 0.5 head 20 579
Turnip greens 1 cup 18 318
Red bell pepper 1 large 43 257
Mango 1 fruit 202 181
Water spinach 1 cup 11 176
Cantaloupe 1/8 of melon 35 172
Apricot 1 cup 79 158
Bok choy 1 cup 9 156
Plantain 1 plantain 329 151
Rapini 5 stalks 21 124
Kale 2 cup 15 101
Mustard greens 1 cup 15 85
Tomato 1 large 33 76
Leek 1 leek 54 74
Cowpeas 1 cup 160 66
Brussels sprouts 1 cup 56 61
Peas 1 cup 117 55
Tangerine 1 large 64 41
Watercress 10 sprigs 3 40
Okra 8 pods 31 34
Squash 1 large 52 32
Zucchini 1 large 55 32
Asparagus 4 spears 13 30
Green bell pepper 1 large 33 30
Broccoli 1 cup 31 28

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 C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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