weightloss.com.au
Minerals

Foods Highest in Retinol

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

MineralsUnit: ug per 100g
50
Foods ranked
31,000 ug
Highest per 100g

Number one

Lamb, liver, grilled, no added fat

Meat, poultry and game products and dishes

31,000ug per 100g

50 foods ranked, values per 100g

FoodGroupug/100g
1Lamb, liver, grilled, no added fatMeat, poultry and game products and dishes31,000
2Chicken, liver, rawMeat, poultry and game products and dishes12,000
3Chicken, liver, fried, added butterMeat, poultry and game products and dishes10,719
4Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 gFats and oils1,383
5Fish, eel, rawFish and seafood products and dishes1,043
6Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)Fats and oils1,002
7Ghee, clarified butterFats and oils860
8Butter, plain, saltedFats and oils832
9Butter, plain, no added saltFats and oils832
10Butter, plain, reduced saltFats and oils832
11Margarine spread, monounsaturated, reduced fat (~55%) & salt (sodium 380 mg/100 g)Fats and oils770
12Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)Fats and oils770
13Margarine spread, monounsaturated, reduced fat (<65%)Fats and oils770
14Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterolsFats and oils770
15Margarine spread, monounsaturated (>65% fat)Fats and oils770
16Margarine spread, polyunsaturated (~70% fat)Fats and oils650
17Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)Fats and oils650
18Cheese, camembertMilk products and dishes500
19Egg, chicken, yolk, rawEgg products and dishes449
20Milk, cow, powder, regular fat, added vitamins A & DMilk products and dishes447
21Paste, shrimpFish and seafood products and dishes437
22Egg, chicken, yolk, hard-boiledEgg products and dishes431
23Cheese, cream, plainMilk products and dishes390
24Milk, cow, powder, regular fatMilk products and dishes369
25Milk, cow, powder, regular fat, unfortifiedMilk products and dishes350
26Cheese, brieMilk products and dishes330
27Cream, sour, regular fatMilk products and dishes320
28Cheese, cheddar, processed, regular fatMilk products and dishes310
29Cheese, blue veinMilk products and dishes289
30Cheese, goat, firmMilk products and dishes280
31Cheese, parmesan, dried, finely gratedMilk products and dishes255
32Cream, thickened, regular fat (~35%)Milk products and dishes250
33Cheese, parmesan, fresh, regular fatMilk products and dishes210
34Gemfish, fillet, steamed, no added fatFish and seafood products and dishes206
35Cheese, edamMilk products and dishes198
36Cheese, goat, softMilk products and dishes193
37Cheese, haloumi (halloumi)Milk products and dishes190
38Cheese, haloumi (halloumi), reduced saltMilk products and dishes190
39Cheese, cheddar, natural, regular fatMilk products and dishes184
40Cream, sour, light (~18% fat)Milk products and dishes179
41Cake, mud, dark chocolate, homemade, unicedCereal based products and dishes178
42Biscuit, sweet, shortbread style, commercialCereal based products and dishes160
43Ice cream, vanilla flavour, premium or rich (~15% fat)Milk products and dishes160
44Pastry, puff, with butter, commercial, bakedCereal based products and dishes158
45Cake, mud, dark chocolate, homemade, chocolate ganache icingCereal based products and dishes158
46Gemfish, fillet, baked, no added fatFish and seafood products and dishes152
47Ice cream, vanilla flavour, regular fatMilk products and dishes150
48Cheese, cheddar, natural, reduced fat (~25%)Milk products and dishes150
49Egg, chicken, whole, fried, no fat addedEgg products and dishes148
50Biscuit, sweet, chocolate chip, homemade from basic ingredients, fat not further definedCereal based products and dishes135
Rankings

Top Foods by Nutrient

All nutrients
Highest in CalciumHighest in IronHighest in ProteinHighest in Vitamin CHighest in FibreHighest in PotassiumHighest in ZincHighest in MagnesiumHighest in SodiumHighest in FolateHighest in CholesterolHighest 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.