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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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