Foods high in Retinol

Every food and ingredient below is ranked by measured Retinol content per 100 g, drawn live from 776 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Retinol

Ranked by Retinol per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (UG)
1	Beef, variety meats and by-products, liver, cooked, braised	FNDDS ingredient	9,428
2	Beef, variety meats and by-products, liver, cooked, pan-fried	FNDDS ingredient	7,728
3	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	FNDDS ingredient	5,996
4	Braunschweiger (a liver sausage), pork	FNDDS ingredient	4,220
5	Chicken, liver, all classes, cooked, simmered	FNDDS ingredient	3,978
6	Chicken, liver, all classes, raw	FNDDS ingredient	3,290
7	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	FNDDS ingredient	2,686
8	Beverages, nutritional shake mix, high protein, powder	FNDDS ingredient	1,875
9	Chicken, broilers or fryers, giblets, cooked, simmered	FNDDS ingredient	1,751
10	Snack, BALANCE, original bar	FNDDS ingredient	1,495
11	Beverages, OVALTINE, chocolate malt powder	FNDDS ingredient	1,365
12	Cereals, CREAM OF WHEAT, instant, dry	FNDDS ingredient	1,341
13	Margarine,spread, 35-39% fat, tub	FNDDS ingredient	1,297
14	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	FNDDS ingredient	1,297
15	Peanut butter, smooth, vitamin and mineral fortified	FNDDS ingredient	1,172
16	Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors	FNDDS ingredient	1,050
17	Protein supplement, milk based, Muscle Milk Light, powder	FNDDS ingredient	1,050
18	Fish, eel, mixed species, raw	FNDDS ingredient	1,043
19	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	FNDDS ingredient	1,034
20	Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	FNDDS ingredient	940
21	Beverages, Whey protein powder isolate	FNDDS ingredient	872
22	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	FNDDS ingredient	865
23	Butter oil, anhydrous	FNDDS ingredient	824
24	Cereals, oats, instant, fortified, plain, dry	FNDDS ingredient	772
25	Margarine, regular, 80% fat, composite, stick, with salt	FNDDS ingredient	768

Lowest in Retinol

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
767	Fish, tilapia, farm raised, raw	Foundation Food	0.259
768	Crustaceans, shrimp, farm raised, raw	Foundation Food	0.648
769	Fish, cod, Atlantic, wild caught, raw	Foundation Food	0.923
770	Crustaceans, crab, blue, cooked, moist heat	FNDDS ingredient	1
771	Soup, chunky chicken noodle, canned, ready-to-serve	FNDDS ingredient	1
772	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw	FNDDS ingredient	1
773	Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	FNDDS ingredient	1
774	Gravy, chicken, canned or bottled, ready-to-serve	FNDDS ingredient	1
775	Restaurant, Latino, tamale, pork	Foundation Food	1
776	Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled	FNDDS ingredient	1

More on Retinol

What Retinol is, how it is measured, and where these values come from.

Retinol nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.