Which Fruit Highest in Vitamin A? Top 15 Fruits High in Vitamin A

Which Fruit Highest in Vitamin A? Top 15 Fruits High in Vitamin A-CookingEggs

Vitamin A is a fat-soluble vitamin and an essential nutrient for humans. It has many important functions in the body, such as embryo development and growth, maintenance of good vision, immune system function, and keeping skin healthy.

Vitamin A is found in foods as preformed vitamin A and as provitamin A carotenoids. The most well-known function of vitamin A is its role in vision. Vitamin A is also needed to maintain the health of many types of cells, support the immune system, and promote proper growth and development. Vitamin A and some carotenoids may be important in preventing cancer. However, because taking supplements of preformed vitamin A can be toxic, especially in pregnancy, the best recommendation is to focus primarily on eating plenty of provitamin A-rich foods, such as fruits and vegetables.

Many of the fruits high in vitamin A are yellow or orange in color because they contain β-carotene, the orange pigment responsible for the bold colors of fruits and vegetables. Vitamin A and its plant-derived precursor( β-carotene) have profound effects on our health. Carrots, sweet potatoes, pumpkins, cantaloupe, and apricots are rich sources of vitamin A. In addition, some dark green vegetables that are also high in vitamin A, such as spinach, kale, mustard greens, and broccoli, owe their color to both chlorophyll and beta-carotene.

The current daily value (DV) for vitamin A is 900μg of retinol activity equivalents (RAEs). Here is a list of fruits rich in vitamin A, sortable by 100 gram serving size.

1.  Cantaloupe

ServingVitamin A (RAE)% DV
100g232 μg26%
1 cup (160 g)371 μg41%

Nutrition Facts and Health Benefits for Cantaloupe

2. Dried Apricots

ServingVitamin A (RAE)% DV
100g180 μg20%
1 cup (130 g)234 μg26%


3. Dried Peaches

ServingVitamin A (RAE)% DV
100g108 μg12%
1 cup (160 g)173 μg19%

Nutrition Facts and Health Benefits for Peaches

4. Apricots

ServingVitamin A (RAE)% DV
100g96 μg254%
1 cup (155 g)149 μg

Nutrition Facts and Health Benefits for Apricots

5. Melon balls

ServingVitamin A (RAE)% DV
100g89 μg11%
1 cup (173 g)154 μg17%


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