Foods Highest in Retinol

Top 50 Australian foods ranked by retinol content per 100g, sourced from the AFCD.

MineralsUnit: ug per 100g

#	Food	Group	ug/100g
1	Lamb, liver, grilled, no added fat	Meat, poultry and game products and dishes	31,000
2	Chicken, liver, raw	Meat, poultry and game products and dishes	12,000
3	Chicken, liver, fried, added butter	Meat, poultry and game products and dishes	10,719
4	Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g	Fats and oils	1,383
5	Fish, eel, raw	Fish and seafood products and dishes	1,043
6	Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)	Fats and oils	1,002
7	Ghee, clarified butter	Fats and oils	860
8	Butter, plain, no added salt	Fats and oils	832
9	Butter, plain, reduced salt	Fats and oils	832
10	Butter, plain, salted	Fats and oils	832
11	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	770
12	Margarine spread, monounsaturated (>65% fat)	Fats and oils	770
13	Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	Fats and oils	770
14	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	770
15	Margarine spread, monounsaturated, reduced fat (~55%) & salt (sodium 380 mg/100 g)	Fats and oils	770
16	Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)	Fats and oils	650
17	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	650
18	Cheese, camembert	Milk products and dishes	500
19	Egg, chicken, yolk, raw	Egg products and dishes	449
20	Milk, cow, powder, regular fat, added vitamins A & D	Milk products and dishes	447
21	Paste, shrimp	Fish and seafood products and dishes	437
22	Egg, chicken, yolk, hard-boiled	Egg products and dishes	431
23	Cheese, cream, plain	Milk products and dishes	390
24	Milk, cow, powder, regular fat	Milk products and dishes	369
25	Milk, cow, powder, regular fat, unfortified	Milk products and dishes	350
26	Cheese, brie	Milk products and dishes	330
27	Cream, sour, regular fat	Milk products and dishes	320
28	Cheese, cheddar, processed, regular fat	Milk products and dishes	310
29	Cheese, blue vein	Milk products and dishes	289
30	Cheese, goat, firm	Milk products and dishes	280
31	Cheese, parmesan, dried, finely grated	Milk products and dishes	255
32	Cream, thickened, regular fat (~35%)	Milk products and dishes	250
33	Cheese, parmesan, fresh, regular fat	Milk products and dishes	210
34	Gemfish, fillet, steamed, no added fat	Fish and seafood products and dishes	206
35	Cheese, edam	Milk products and dishes	198
36	Cheese, goat, soft	Milk products and dishes	193
37	Cheese, haloumi (halloumi), reduced salt	Milk products and dishes	190
38	Cheese, haloumi (halloumi)	Milk products and dishes	190
39	Cheese, cheddar, natural, regular fat	Milk products and dishes	184
40	Cream, sour, light (~18% fat)	Milk products and dishes	179
41	Cake, mud, dark chocolate, homemade, uniced	Cereal based products and dishes	178
42	Biscuit, sweet, shortbread style, commercial	Cereal based products and dishes	160
43	Ice cream, vanilla flavour, premium or rich (~15% fat)	Milk products and dishes	160
44	Cake, mud, dark chocolate, homemade, chocolate ganache icing	Cereal based products and dishes	158
45	Pastry, puff, with butter, commercial, baked	Cereal based products and dishes	158
46	Gemfish, fillet, baked, no added fat	Fish and seafood products and dishes	152
47	Cheese, cheddar, natural, reduced fat (~25%)	Milk products and dishes	150
48	Ice cream, vanilla flavour, regular fat	Milk products and dishes	150
49	Egg, chicken, whole, fried, no fat added	Egg products and dishes	148
50	Egg, chicken, whole, poached	Egg products and dishes	135

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where retinol value is zero or not measured.