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Foods high in Retinol

Top food sources of Retinol ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: µg

  1. 1

    Fish oil, cod liver

    30,000 µg/ 100 g1,350 µg (5 g serving)
  2. 2

    Beef, New Zealand, liver, raw

    28,319 µg/ 100 g32,000.47 µg (113 g serving)
  3. 3

    Veal, variety meats and by-products, liver, braised

    21,140 µg/ 100 g17,969 µg (85 g serving)
  4. 4

    Beef, New Zealand, variety meats and by-products liver, boiled

    21,014 µg/ 100 g17,861.9 µg (85 g serving)
  5. 5

    Veal, variety meats and by-products, liver, cooked

    20,070 µg/ 100 g17,059.5 µg (85 g serving)
  6. 6

    Lamb, New Zealand, liver, cooked

    19,872 µg/ 100 g16,891.2 µg (85 g serving)
  7. 7

    Lamb, New Zealand, liver, raw

    15,434 µg/ 100 g17,440.42 µg (113 g serving)
  8. 8

    Duck, domesticated, liver, raw

    11,984 µg/ 100 g5,272.96 µg (44 g serving)
  9. 9

    Veal, variety meats and by-products, liver, raw

    11,705 µg/ 100 g13,226.65 µg (113 g serving)
  10. 10

    Turkey, all classes, liver, cooked

    10,751 µg/ 100 g9,138.35 µg (85 g serving)
  11. 11

    Beef, variety meats and by-products, liver, braised

    9,428 µg/ 100 g8,013.8 µg (85 g serving)
  12. 12

    Goose, liver, raw

    9,309 µg/ 100 g8,750.46 µg (94 g serving)
  13. 13

    Liver sausage, liverwurst

    8,308 µg/ 100 g1,495.44 µg (18 g serving)
  14. 14

    Turkey, all classes, liver, raw

    8,056 µg/ 100 g9,103.28 µg (113 g serving)
  15. 15

    Lamb, variety meats and by-products, liver, cooked

    7,777 µg/ 100 g6,610.45 µg (85 g serving)
  16. 16

    Beef, variety meats and by-products, liver, cooked

    7,728 µg/ 100 g6,568.8 µg (85 g serving)
  17. 17

    Liver, beef

    7,667 µg/ 100 g6,516.95 µg (85 g serving)
  18. 18

    Lamb, variety meats and by-products, liver, braised

    7,491 µg/ 100 g6,367.35 µg (85 g serving)
  19. 19

    Lamb, variety meats and by-products, liver, raw

    7,391 µg/ 100 g2,095.35 µg (28 g serving)
  20. 20

    Pork, fresh, liver, raw

    6,502 µg/ 100 g1,843.32 µg (28 g serving)
  21. 21

    Beverages, Orange-flavor drink

    6,006 µg/ 100 g150.15 µg (3 g serving)
  22. 22

    Beverages, fruit-flavored drink

    5,996 µg/ 100 g119.92 µg (2 g serving)
  23. 23

    Pork, fresh, liver, braised

    5,405 µg/ 100 g4,594.25 µg (85 g serving)
  24. 24

    Liver cheese, pork

    5,252 µg/ 100 g1,488.94 µg (28 g serving)
  25. 25

    Beef, variety meats and by-products, liver, raw

    4,948 µg/ 100 g5,591.24 µg (113 g serving)
  26. 26

    Oscar Mayer, Braunschweiger Liver Sausage (sliced)

    4,723 µg/ 100 g4,014.55 µg (85 g serving)
  27. 27

    Liver, beef or calves

    4,716 µg/ 100 g6,743.88 µg (143 g serving)
  28. 28

    Turkey, whole, giblets, cooked

    4,619 µg/ 100 g3,926.15 µg (85 g serving)
  29. 29

    Chicken, giblets, raw

    4,374 µg/ 100 g5,030.1 µg (115 g serving)
  30. 30

    Chicken, liver, cooked

    4,293 µg/ 100 g3,649.05 µg (85 g serving)
  31. 31

    Braunschweiger (a liver sausage), pork

    4,220 µg/ 100 g1,196.37 µg (28 g serving)
  32. 32

    Liverwurst

    4,220 µg/ 100 g1,181.6 µg (28 g serving)
  33. 33

    Liverwurst spread

    4,091 µg/ 100 g2,250.05 µg (55 g serving)
  34. 34

    Chicken, giblets, cooked

    3,984 µg/ 100 g5,776.8 µg (145 g serving)
  35. 35

    Chicken, liver, cooked

    3,978 µg/ 100 g3,381.3 µg (85 g serving)
  36. 36

    Turkey, whole, giblets, raw

    3,939 µg/ 100 g4,451.07 µg (113 g serving)
  37. 37

    Chicken, giblets, fried

    3,582 µg/ 100 g5,193.9 µg (145 g serving)
  38. 38

    Chicken, liver, raw

    3,290 µg/ 100 g3,717.7 µg (113 g serving)
  39. 39

    Chicken, giblets, raw

    3,152 µg/ 100 g882.56 µg (28 g serving)
  40. 40

    Chicken, roasting, giblets, raw

    2,880 µg/ 100 g720 µg (25 g serving)
  41. 41

    Chicken, giblets, cooked

    2,864 µg/ 100 g4,152.8 µg (145 g serving)
  42. 42

    Liver, chicken

    2,803 µg/ 100 g616.66 µg (22 g serving)
  43. 43

    Beverage, instant breakfast powder

    2,686 µg/ 100 g150.42 µg (6 g serving)
  44. 44

    Nutritional powder mix, sugar free (Carnation Instant Breakfast)

    2,686 µg/ 100 g537.2 µg (20 g serving)
  45. 45

    Chicken, giblets, raw

    2,657 µg/ 100 g611.11 µg (23 g serving)
  46. 46

    Chicken, roasting, giblets, cooked

    2,443 µg/ 100 g3,542.35 µg (145 g serving)
  47. 47

    Beverages, nutritional shake mix

    1,875 µg/ 100 g187.5 µg (10 g serving)
  48. 48

    Nutritional powder mix, high protein (Herbalife)

    1,875 µg/ 100 g234.38 µg (13 g serving)
  49. 49

    Nutritional powder mix, high protein

    1,875 µg/ 100 g825 µg (44 g serving)
  50. 50

    Incaparina, dry mix (corn and soy flours)

    1,770 µg/ 100 g157.53 µg (9 g serving)

Why Retinol matters

Retinol is an essential vitamin. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Best for these diets

The highest-ranking Retinol foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

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