Top Fruits High in Vitamin A

About Fruits and Vitamin A

There are quite a number of fruits rich in Vitamin A, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest Vitamin A fruits include cantaloupe, apricot, passion fruit, grapefruit, mango, papaya, tangerine, watermelon, peach and olives. Other Vitamin A rich fruits are nectarine, plums, orange, blackberry and avocado.

We calculated the top fruits for Vitamin A by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 15 fruits highest in Vitamin A.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Cantaloupe

image of cantaloupe

In 1 melon, cantaloupe has 1376ug of vitamin a, or about 200% of daily values for women and 150% for men.
Vitamin A
1376ug in
1 melon (814g)
994ug in
200 Calories (588g)
200%
150%
140%
110%
Complete nutrition for Cantaloupe

Apricot

image of apricot

1 cup of apricot contains 149ug of vitamin a, or about 21% of daily values for women and 17% for men.
Vitamin A
149ug in
1 cup (155g)
400ug in
200 Calories (417g)
21%
17%
57%
44%
Complete nutrition for Apricot

Passion Fruit

image of passion fruit

In 1 cup, passion fruit has 151ug of vitamin a, or about 22% of daily values for women and 17% for men.
Vitamin A
151ug in
1 cup (236g)
132ug in
200 Calories (206g)
22%
17%
19%
15%
Complete nutrition for Passion Fruit

Grapefruit

image of grapefruit

1 cup of grapefruit contains 133ug of vitamin a, or about 19% of daily values for women and 15% for men.
Vitamin A
133ug in
1 cup (230g)
276ug in
200 Calories (476g)
19%
15%
39%
31%
Complete nutrition for Grapefruit

Mango

image of mango

In 1 cup, mango has 89ug of vitamin a, or about 13% of daily values for women and 10% for men.
Vitamin A
89ug in
1 cup (165g)
180ug in
200 Calories (333g)
13%
10%
26%
20%
Complete nutrition for Mango

Papaya

image of papaya

1 cup of papaya contains 68ug of vitamin a, or about 10% of daily values for women and 8% for men.
Vitamin A
68ug in
1 cup (145g)
219ug in
200 Calories (465g)
10%
8%
31%
24%
Complete nutrition for Papaya

Tangerine

image of tangerine

In 1 fl, tangerine has 9.6ug of vitamin a, or about 1% for adults.
Vitamin A
9.6ug in
1 fl (28.35g)
128ug in
200 Calories (377g)
1%
1%
18%
14%
Complete nutrition for Tangerine

Watermelon

image of watermelon

1 cup of watermelon contains 43ug of vitamin a, or about 6% of daily values for women and 5% for men.
Vitamin A
43ug in
1 cup (154g)
187ug in
200 Calories (667g)
6%
5%
27%
21%
Complete nutrition for Watermelon

Peach

image of peach

In 1 cup, peach has 37ug of vitamin a, or about 5% of daily values for women and 4% for men.
Vitamin A
37ug in
1 cup (154g)
114ug in
200 Calories (476g)
5%
4%
16%
13%
Complete nutrition for Peach

Olives

image of olives

1 cup of olive contains 23ug of vitamin a, or about 3% for adults.
Vitamin A
23ug in
1 cup (134.4g)
29ug in
200 Calories (172g)
3%
3%
4%
3%
Complete nutrition for Olives

Nectarine

image of nectarine

1 small nectarine has 22ug of vitamin a, or about 3% of daily values for women and 2% for men.
Vitamin A
22ug in
1 small (129g)
77ug in
200 Calories (455g)
3%
2%
11%
9%
Complete nutrition for Nectarine

Plums

image of plums

1 cup of plum contains 28ug of vitamin a, or about 4% of daily values for women and 3% for men.
Vitamin A
28ug in
1 cup (165g)
74ug in
200 Calories (435g)
4%
3%
11%
8%
Complete nutrition for Plums

Orange

image of orange

In 1 cup, orange has 20ug of vitamin a, or about 3% of daily values for women and 2% for men.
Vitamin A
20ug in
1 cup (185g)
48ug in
200 Calories (435g)
3%
2%
7%
5%
Complete nutrition for Orange

Blackberry

image of blackberry

1 cup of blackberry contains 16ug of vitamin a, or about 2% for adults.
Vitamin A
16ug in
1 cup (144g)
51ug in
200 Calories (465g)
2%
2%
7%
6%
Complete nutrition for Blackberry

Avocado

image of avocado

In 1 cup, avocado has 16ug of vitamin a, or about 2% for adults.
Vitamin A
16ug in
1 cup (230g)
8.4ug in
200 Calories (120g)
2%
2%
1%
1%
Complete nutrition for Avocado


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