Foods High in Vitamin D

Overview

These 50 foods have the highest Vitamin D content per 100g serving. The top-ranked food, Fish oil, cod liver, provides 250.0 mcg (1,250% of the Daily Value).

The FDA recommends 20 mcg of Vitamin D daily. Foods on this list average 20.7 mcg per 100g (104% DV).

#1 Food

250.0

mcg per 100g

Daily Value

mcg

Foods Listed

ranked by Vitamin D

Full Rankings

#	Food	Vitamin D	% DV	Calories	Info
1	Fish oil, cod liver	250.0 mcg	1,250%	902	250.0 mcg 1,250% DV 902 cal
2	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	31.9 mcg	160%	22	31.9 mcg 160% DV 22 cal
3	Mushrooms, portabella, exposed to ultraviolet light, raw	28.4 mcg	142%	22	28.4 mcg 142% DV 22 cal
4	Mushrooms, maitake, raw	28.1 mcg	141%	31	28.1 mcg 141% DV 31 cal
5	Fish, halibut, Greenland, raw	27.4 mcg	137%	186	27.4 mcg 137% DV 186 cal
6	Mushroom, white, exposed to ultraviolet light, raw	26.2 mcg	131%	22	26.2 mcg 131% DV 22 cal
7	Fish, mackerel, salted	25.2 mcg	126%	305	25.2 mcg 126% DV 305 cal
8	Fish, carp, raw	24.7 mcg	124%	127	24.7 mcg 124% DV 127 cal
9	Fish, eel, mixed species, raw	23.3 mcg	117%	184	23.3 mcg 117% DV 184 cal
10	Salmon, sockeye, canned, drained solids, without skin and bones	21.5 mcg	108%	158	21.5 mcg 108% DV 158 cal
11	Fish, salmon, sockeye, canned, drained solids	21.0 mcg	105%	167	21.0 mcg 105% DV 167 cal
12	Fish, trout, rainbow, farmed, cooked, dry heat	19.0 mcg	95%	168	19.0 mcg 95% DV 168 cal
13	Salmon, sockeye, canned, total can contents	19.0 mcg	95%	153	19.0 mcg 95% DV 153 cal
14	Margarine,spread, 35-39% fat, tub	17.5 mcg	88%	349	17.5 mcg 88% DV 349 cal
15	Fish, salmon, chinook, smoked	17.1 mcg	86%	117	17.1 mcg 86% DV 117 cal
16	Fish, salmon, sockeye, cooked, dry heat	16.7 mcg	84%	156	16.7 mcg 84% DV 156 cal
17	Fish, swordfish, cooked, dry heat	16.6 mcg	83%	172	16.6 mcg 83% DV 172 cal
18	Fish, mackerel, Atlantic, raw	16.1 mcg	81%	205	16.1 mcg 81% DV 205 cal
19	Fish, sturgeon, mixed species, smoked	16.1 mcg	81%	173	16.1 mcg 81% DV 173 cal
20	Fish, trout, rainbow, farmed, raw	15.9 mcg	80%	141	15.9 mcg 80% DV 141 cal
21	Steelhead trout, dried, flesh (Shoshone Bannock)	15.7 mcg	79%	382	15.7 mcg 79% DV 382 cal
22	Steelhead trout, boiled, canned (Alaska Native)	15.1 mcg	76%	159	15.1 mcg 76% DV 159 cal
23	Fish, salmon, pink, canned, drained solids	14.5 mcg	73%	138	14.5 mcg 73% DV 138 cal
24	Fish, salmon, sockeye, raw	14.1 mcg	71%	131	14.1 mcg 71% DV 131 cal
25	Fish, Salmon, pink, canned, drained solids, without skin and bones	14.1 mcg	71%	136	14.1 mcg 71% DV 136 cal
26	Fish, swordfish, raw	13.9 mcg	70%	144	13.9 mcg 70% DV 144 cal
27	Fish, salmon, pink, canned, total can contents	13.7 mcg	69%	129	13.7 mcg 69% DV 129 cal
28	Fish, cisco, smoked	13.3 mcg	67%	177	13.3 mcg 67% DV 177 cal
29	Mushrooms, portabella, exposed to ultraviolet light, grilled	13.1 mcg	66%	29	13.1 mcg 66% DV 29 cal
30	Fish, salmon, Atlantic, farmed, cooked, dry heat	13.1 mcg	66%	206	13.1 mcg 66% DV 206 cal
31	Fish, salmon, pink, cooked, dry heat	13.0 mcg	65%	153	13.0 mcg 65% DV 153 cal
32	Fish, sturgeon, mixed species, cooked, dry heat	12.9 mcg	65%	135	12.9 mcg 65% DV 135 cal
33	Fish, whitefish, mixed species, smoked	12.8 mcg	64%	108	12.8 mcg 64% DV 108 cal
34	Babyfood, cereal, oatmeal, dry fortified	12.7 mcg	64%	394	12.7 mcg 64% DV 394 cal
35	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	12.7 mcg	64%	396	12.7 mcg 64% DV 396 cal
36	Beverages, nutritional shake mix, high protein, powder	12.5 mcg	63%	392	12.5 mcg 63% DV 392 cal
37	Fish, catfish, channel, wild, raw	12.5 mcg	63%	95	12.5 mcg 63% DV 95 cal
38	Fish, roe, mixed species, raw	12.1 mcg	61%	143	12.1 mcg 61% DV 143 cal
39	Fish, whitefish, mixed species, raw	12.0 mcg	60%	134	12.0 mcg 60% DV 134 cal
40	Margarine Spread, 40-49% fat, tub	11.8 mcg	59%	401	11.8 mcg 59% DV 401 cal
41	Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat	11.4 mcg	57%	201	11.4 mcg 57% DV 201 cal
42	Fish, salmon, coho, wild, cooked, dry heat	11.3 mcg	57%	139	11.3 mcg 57% DV 139 cal
43	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	11.0 mcg	55%	358	11.0 mcg 55% DV 358 cal
44	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	11.0 mcg	55%	362	11.0 mcg 55% DV 362 cal
45	Fish, pompano, florida, raw	11.0 mcg	55%	164	11.0 mcg 55% DV 164 cal
46	Fish, salmon, Atlantic, farmed, raw	11.0 mcg	55%	208	11.0 mcg 55% DV 208 cal
47	Fish, salmon, pink, raw	10.9 mcg	55%	127	10.9 mcg 55% DV 127 cal
48	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	10.7 mcg	54%	533	10.7 mcg 54% DV 533 cal
49	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	10.7 mcg	54%	535	10.7 mcg 54% DV 535 cal
50	Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D	10.7 mcg	54%	717	10.7 mcg 54% DV 717 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Vitamin D?

Fish oil, cod liver has the highest Vitamin D content at 250.0 mcg per 100g, which is 1,250% of the Daily Value.

How much Vitamin D do I need daily?

The FDA Daily Value for Vitamin D is 20 mcg. The top foods on this list provide 104% of that in just 100g.

What are good sources of Vitamin D?

The best sources include Fish oil, cod liver, Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw, and Mushrooms, portabella, exposed to ultraviolet light, raw. All provide significant amounts per 100g serving.