Vitamin A (Retinol) - foods, RDA, deficiency & supplements

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Vitamin A (Retinol) RDA - recommended daily allowance

RDA US* RDA DACH (EU)**
Age group
Female Male Female Male
14-18 y 700 μg 900 μg 800 μg 950 μg
19-30 y 700 μg 900 μg 700 μg 850 μg
31-50 y 700 μg 900 μg 700 μg 850 μg
51-70 y 700 μg 900 μg 700 μg 850 μg
> 70 y 700 μg 900 μg 700 μg 850 μg
Pregnant 770 μg 800 μg
Lactating 1300 μg 1300 μg
Sources:
  • * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
  • ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source

Vitamin A (Retinol) low-carb and keto foods

per 100g per serving
Food Vitamin A (Retinol) (μg) Carbs Vitamin A (Retinol) (μg) Carbs
Pork liver (liver) 36000 1 45000 1.25
Chicken liver 34000 1 17000 0.5
Cod liver oil 30000 0 3000 0
Turkey liver 21000 1 21000 1
Liver sausage (fine) 10500 1 3150 0.3
Liver pâté 9650 1 2895 0.3
Liver sausage (coarse) 8300 1 2490 0.3
Liver sausage (farmhouse liver sausage) 8100 1 2430 0.3
Leberkäse 1450 0.001 1812.5 0.00125
Eel 980 0 1470 0
Eel (smoked) 940 0 470 0
Sunflower margarine 900 0.001 180 0.0002
Egg yolk (raw) 880 0.001 176 0.0002
Clarified butter 850 0 85 0
Butter 590 0 118 0
Herb butter 580 0.001 116 0.0002
Dutch sauce 560 1 84 0.15
Duck’s egg 540 1 432 0.8
Standard margarine 530 0.001 106 0.0002
Diet half-fat margarine 500 0.001 100 0.0002
Baking margarine 500 0.001 100 0.0002
Vegetable margarine 500 0.001 100 0.0002
Diet margarine 500 0.001 100 0.0002
Camembert cheese (60% fdm) 500 0 150 0
Half-fat margarine 500 0.001 100 0.0002
Tuna fish 450 0 675 0
Camembert cheese (70% fdm) 440 0 132 0
Blue cheese (60% fdm) 430 0 129 0
Crème brulée 400 10 500 12.5
Allgäu hard cheese (50% fdm) 400 0 120 0