Foods high in vitamin D

Vitamin D helps your body absorb calcium. Few foods contain it naturally. The Daily Value for vitamin D is 20 µg.

Everyday foods highest in vitamin D

#	Food	Vitamin D / 100 g	% DV	Calories
1	Fish oil (cod liver)	250 µg	1250%	902
2	Mushrooms (brown, italian, or crimini, exposed to ultraviolet light, raw)	31.9 µg	160%	22
3	Mushrooms (portabella, exposed to ultraviolet light, raw)	28.4 µg	142%	22
4	Mushrooms (maitake, raw)	28.1 µg	141%	31
5	Fish (halibut, greenland, raw)	27.4 µg	137%	186
6	Mushroom (white, exposed to ultraviolet light, raw)	26.2 µg	131%	22
7	Fish (mackerel, salted)	25.2 µg	126%	305
8	Fish (carp, raw)	24.7 µg	123%	127
9	Fish (eel, mixed species, raw)	23.3 µg	117%	184
10	Salmon (sockeye, canned, drained solids, without skin and bones)	21.5 µg	108%	158
11	Fish (salmon, sockeye, canned, drained solids)	21 µg	105%	167
12	Fish (trout, rainbow, farmed, cooked, dry heat)	19 µg	95%	168
13	Salmon (sockeye, canned, total can contents)	19 µg	95%	153
14	Margarine,spread (35-39% fat, tub)	17.5 µg	88%	349
15	Fish (salmon, chinook, smoked)	17.1 µg	86%	117
16	Fish (salmon, sockeye, cooked, dry heat)	16.7 µg	84%	156
17	Fish (swordfish, cooked, dry heat)	16.6 µg	83%	172
18	Fish (mackerel, atlantic, raw)	16.1 µg	81%	205
19	Fish (sturgeon, mixed species, smoked)	16.1 µg	81%	173
20	Fish (trout, rainbow, farmed, raw)	15.9 µg	80%	141
21	Steelhead trout (boiled, canned (alaska native))	15.1 µg	76%	159
22	Fish (salmon, pink, canned, drained solids)	14.5 µg	73%	138
23	Fish (salmon, pink, canned, drained solids, without skin and bones)	14.1 µg	71%	136
24	Fish (salmon, sockeye, raw)	14.1 µg	71%	131
25	Fish (swordfish, raw)	13.9 µg	70%	144
26	Fish (salmon, pink, canned, total can contents)	13.7 µg	69%	129
27	Fish (cisco, smoked)	13.3 µg	67%	177
28	Fish (salmon, atlantic, farmed, cooked, dry heat)	13.1 µg	66%	206
29	Mushrooms (portabella, exposed to ultraviolet light, grilled)	13.1 µg	66%	29
30	Fish (salmon, pink, cooked, dry heat)	13 µg	65%	153

Top food in each category

American Indian/Alaska Native FoodsSteelhead trout (dried, flesh (shoshone bannock))15.7 µg per 100 g Baby FoodsBabyfood (cereal, oatmeal, dry fortified)12.7 µg per 100 g Baked ProductsCream puff shell (prepared from recipe)1.4 µg per 100 g Beef ProductsBeef (variety meats and by-products, liver, cooked, braised)1.2 µg per 100 g BeveragesBeverages (nutritional shake mix, high protein, powder)12.5 µg per 100 g Breakfast CerealsCereals ready-to-eat (ralston crispy hexagons)8.6 µg per 100 g Cereal Grains and PastaNoodles (egg, dry, enriched)0.3 µg per 100 g Dairy and Egg ProductsMilk (dry, nonfat, instant, with added vitamin a and vitamin d)11 µg per 100 g Fast FoodsFast foods (egg, scrambled)1.1 µg per 100 g Fats and OilsFish oil (cod liver)250 µg per 100 g Finfish and Shellfish ProductsFish (halibut, greenland, raw)27.4 µg per 100 g Fruits and Fruit JuicesOrange juice (chilled, includes from concentrate, with added calcium and vitamin d)1 µg per 100 g Lamb, Veal, and Game ProductsVeal (external fat only, raw)5.5 µg per 100 g Legumes and Legume ProductsVitasoy USA (nasoya lite firm tofu)3.9 µg per 100 g Meals, Entrees, and Side DishesSausage (egg and cheese breakfast biscuit)0.7 µg per 100 g Pork ProductsPork (fresh, backfat, raw)3.1 µg per 100 g Poultry ProductsChicken (broilers or fryers, separable fat, raw)3.3 µg per 100 g Restaurant FoodsRestaurant (latino, pupusas con queso (pupusas, cheese))1.2 µg per 100 g Sausages and Luncheon MeatsSausage (turkey and pork, fresh, bulk, patty or link, cooked)2 µg per 100 g SnacksFormulated bar (slim-fast optima meal bar, milk chocolate peanut)5.4 µg per 100 g Soups, Sauces, and GraviesSauce (homemade, white, medium)1.2 µg per 100 g SweetsEgg custards (dry mix, prepared with whole milk)1.2 µg per 100 g Vegetables and Vegetable ProductsMushrooms (brown, italian, or crimini, exposed to ultraviolet light, raw)31.9 µg per 100 g

All foods: top 50 by vitamin D

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#	Food	Vitamin D / 100 g	% DV
1	Fish oil (cod liver)	250 µg	1250%
2	Mushrooms (brown, italian, or crimini, exposed to ultraviolet light, raw)	31.9 µg	160%
3	Mushrooms (portabella, exposed to ultraviolet light, raw)	28.4 µg	142%
4	Mushrooms (maitake, raw)	28.1 µg	141%
5	Fish (halibut, greenland, raw)	27.4 µg	137%
6	Mushroom (white, exposed to ultraviolet light, raw)	26.2 µg	131%
7	Fish (mackerel, salted)	25.2 µg	126%
8	Fish (carp, raw)	24.7 µg	123%
9	Fish (eel, mixed species, raw)	23.3 µg	117%
10	Salmon (sockeye, canned, drained solids, without skin and bones)	21.5 µg	108%
11	Fish (salmon, sockeye, canned, drained solids)	21 µg	105%
12	Fish (trout, rainbow, farmed, cooked, dry heat)	19 µg	95%
13	Salmon (sockeye, canned, total can contents)	19 µg	95%
14	Margarine,spread (35-39% fat, tub)	17.5 µg	88%
15	Fish (salmon, chinook, smoked)	17.1 µg	86%
16	Fish (salmon, sockeye, cooked, dry heat)	16.7 µg	84%
17	Fish (swordfish, cooked, dry heat)	16.6 µg	83%
18	Fish (mackerel, atlantic, raw)	16.1 µg	81%
19	Fish (sturgeon, mixed species, smoked)	16.1 µg	81%
20	Fish (trout, rainbow, farmed, raw)	15.9 µg	80%
21	Steelhead trout (dried, flesh (shoshone bannock))	15.7 µg	78%
22	Steelhead trout (boiled, canned (alaska native))	15.1 µg	76%
23	Fish (salmon, pink, canned, drained solids)	14.5 µg	73%
24	Fish (salmon, pink, canned, drained solids, without skin and bones)	14.1 µg	71%
25	Fish (salmon, sockeye, raw)	14.1 µg	71%
26	Fish (swordfish, raw)	13.9 µg	70%
27	Fish (salmon, pink, canned, total can contents)	13.7 µg	69%
28	Fish (cisco, smoked)	13.3 µg	67%
29	Fish (salmon, atlantic, farmed, cooked, dry heat)	13.1 µg	66%
30	Mushrooms (portabella, exposed to ultraviolet light, grilled)	13.1 µg	66%
31	Fish (salmon, pink, cooked, dry heat)	13 µg	65%
32	Fish (sturgeon, mixed species, cooked, dry heat)	12.9 µg	65%
33	Fish (whitefish, mixed species, smoked)	12.8 µg	64%
34	Babyfood (cereal, oatmeal, dry fortified)	12.7 µg	64%
35	Babyfood (cereal, oatmeal, dry, gerber, single grain, fortified)	12.7 µg	64%
36	Beverages (nutritional shake mix, high protein, powder)	12.5 µg	63%
37	Fish (catfish, channel, wild, raw)	12.5 µg	63%
38	Fish (roe, mixed species, raw)	12.1 µg	61%
39	Fish (whitefish, mixed species, raw)	12 µg	60%
40	Margarine Spread (40-49% fat, tub)	11.8 µg	59%
41	Fish (mackerel, pacific and jack, mixed species, cooked, dry heat)	11.4 µg	57%
42	Fish (salmon, coho, wild, cooked, dry heat)	11.3 µg	57%
43	Fish (pompano, florida, raw)	11 µg	55%
44	Fish (salmon, atlantic, farmed, raw)	11 µg	55%
45	Milk (dry, nonfat, instant, with added vitamin a and vitamin d)	11 µg	55%
46	Milk (dry, nonfat, regular, with added vitamin a and vitamin d)	11 µg	55%
47	Fish (salmon, pink, raw)	10.9 µg	55%
48	Margarine-like vegetable-oil spread (stick/tub/bottle, 60% fat, with added vitamin d)	10.7 µg	53%
49	Margarine-like (vegetable oil spread, 60% fat, stick, with salt, with added vitamin d)	10.7 µg	53%
50	Margarine-like (vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin d)	10.7 µg	53%

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