Foods high in Vitamin D

Vitamin D (D2 plus D3) is a fat-soluble vitamin found naturally in few foods; many dairy products and plant drinks are fortified with it.

The Daily Value is 20 µg. The list ranks generic foods by Vitamin D per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.

#	Food	Per 100 g	% DV	Per serving
1	Fish oil, cod liver Fats and Oils	250 µg	1,250%	34 µg 1 tbsp
2	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw Vegetables and Vegetable Products	31.9 µg	160%	6.4 µg 1 piece whole
3	Mushrooms, portabella, exposed to ultraviolet light, raw Vegetables and Vegetable Products	28.4 µg	142%	23.9 µg 1 piece whole
4	Mushrooms, maitake, raw Vegetables and Vegetable Products	28.1 µg	141%	0.31 µg 1 piece whole
5	Fish, halibut, Greenland, raw Finfish and Shellfish Products	27.4 µg	137%	23.3 µg 3 oz
6	Mushroom, white, exposed to ultraviolet light, raw Vegetables and Vegetable Products	26.2 µg	131%	4.7 µg 1 medium
7	Fish, carp Fish	26 µg	130%	5.2 µg 1 oz yields
8	Fish, mackerel, salted Finfish and Shellfish Products	25.2 µg	126%	20.2 µg 1 piece (5-1/2" x 1-1/2" x 1/2")
9	Fish, carp, raw Finfish and Shellfish Products	24.7 µg	124%	53.8 µg 1 fillet
10	Fish, eel Fish	24.5 µg	123%	4.9 µg 1 oz yields
11	Fish, eel, mixed species, raw Finfish and Shellfish Products	23.3 µg	117%	47.5 µg 1 fillet
12	Salmon, sockeye, canned, drained solids, without skin and bones Finfish and Shellfish Products	21.5 µg	108%	53.1 µg 1 can drained solids, bone and skin removed
13	Fish, salmon, sockeye, canned, drained solids Finfish and Shellfish Products	21 µg	105%	70.8 µg 1 can
14	Fish, trout, grilled Fish	20.2 µg	101%	4 µg 1 oz yields
15	Fish, trout, steamed Fish	20.1 µg	101%	4 µg 1 oz yields
16	Fish, trout, baked or broiled Fish	19.8 µg	99%	4 µg 1 oz yields
17	Fish, trout, rainbow, farmed, cooked, dry heat Finfish and Shellfish Products	19 µg	95%	13.5 µg 1 fillet
18	Salmon, sockeye, canned, total can contents Finfish and Shellfish Products	19 µg	95%	79.2 µg 1 can total can contents
19	Margarine,spread, 35-39% fat, tub Fats and Oils	17.5 µg	88%	40.6 µg 1 cup
20	Fish, salmon, chinook, smoked Finfish and Shellfish Products	17.1 µg	86%	4.8 µg 1 oz, boneless
21	Fish, salmon, smoked Fish	17.1 µg	86%	23.1 µg 1 cup
22	Fish, trout, baked or broiled, coated Fish	16.7 µg	84%	3.3 µg 1 oz yields
23	Fish, salmon, sockeye, cooked, dry heat Finfish and Shellfish Products	16.7 µg	84%	14.2 µg 3 oz
24	Fish, swordfish, cooked, dry heat Finfish and Shellfish Products	16.6 µg	83%	17.6 µg 1 piece
25	Fish, mackerel, Atlantic, raw Finfish and Shellfish Products	16.1 µg	81%	18 µg 1 fillet
26	Fish, sturgeon, mixed species, smoked Finfish and Shellfish Products	16.1 µg	81%	4.6 µg 1 oz
27	Fish, trout, rainbow, farmed, raw Finfish and Shellfish Products	15.9 µg	80%	12.6 µg 1 fillet
28	Steelhead trout, dried, flesh (Shoshone Bannock) American Indian/Alaska Native Foods	15.7 µg	79%	n/a
29	Steelhead trout, boiled, canned (Alaska Native) American Indian/Alaska Native Foods	15.1 µg	76%	n/a
30	Fish, swordfish Fish	14.6 µg	73%	2.9 µg 1 oz yields
31	Fish, salmon, pink, canned, drained solids Finfish and Shellfish Products	14.5 µg	73%	45.7 µg 1 can drained solids (total)
32	Fish, salmon, canned Fish	14.1 µg	71%	19 µg 1 cup
33	Fish, Salmon, pink, canned, drained solids, without skin and bones Finfish and Shellfish Products	14.1 µg	71%	34.1 µg 1 can drained solids, bone and skin removed
34	Fish, salmon, sockeye, raw Finfish and Shellfish Products	14.1 µg	71%	4 µg 1 oz, boneless
35	Fish, pompano, grilled Fish	14 µg	70%	2.8 µg 1 oz yields
36	Fish, salmon, grilled Fish	13.9 µg	70%	2.8 µg 1 oz yields
37	Fish, pompano, steamed Fish	13.9 µg	70%	2.8 µg 1 oz yields
38	Fish, salmon, steamed Fish	13.9 µg	70%	2.8 µg 1 oz yields
39	Fish, swordfish, raw Finfish and Shellfish Products	13.9 µg	70%	18.9 µg 1 piece (4-1/2" x 2-1/8" x 7/8")
40	Fish, salmon, NFS Fish	13.7 µg	69%	2.7 µg 1 oz yields
41	Fish, salmon, baked or broiled Fish	13.7 µg	69%	2.7 µg 1 oz yields
42	Fish, salmon, pink, canned, total can contents Finfish and Shellfish Products	13.7 µg	69%	56.3 µg 1 can
43	Fish, pompano, baked or broiled Fish	13.7 µg	69%	2.7 µg 1 oz yields
44	Fish, pompano, NFS Fish	13.7 µg	69%	2.7 µg 1 oz yields
45	Fish, cisco, smoked Finfish and Shellfish Products	13.3 µg	67%	3.8 µg 1 oz
46	Fish, salmon, Atlantic, farmed, cooked, dry heat Finfish and Shellfish Products	13.1 µg	66%	11.1 µg 3 oz
47	Mushrooms, portabella, exposed to ultraviolet light, grilled Vegetables and Vegetable Products	13.1 µg	66%	15.9 µg 1 cup sliced
48	Fish, salmon, pink, cooked, dry heat Finfish and Shellfish Products	13 µg	65%	11.1 µg 3 oz
49	Fish, sturgeon, mixed species, cooked, dry heat Finfish and Shellfish Products	12.9 µg	65%	3.7 µg 1 oz, boneless
50	Fish, whitefish, mixed species, smoked Finfish and Shellfish Products	12.8 µg	64%	3.6 µg 1 oz, boneless
51	Babyfood, cereal, oatmeal, dry fortified Baby Foods	12.7 µg	64%	0.41 µg 1 tbsp
52	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified Baby Foods	12.7 µg	64%	2 µg 0 cup
53	Baby Toddler cereal, oatmeal, dry Baby food: cereals	12.7 µg	64%	0.48 µg 1 tablespoon
54	Fish, catfish, channel, wild, raw Finfish and Shellfish Products	12.5 µg	63%	19.9 µg 1 fillet
55	Beverages, nutritional shake mix, high protein, powder Beverages	12.5 µg	63%	1.3 µg 1 tbsp
56	Nutritional powder mix, high protein (Herbalife) Protein and nutritional powders	12.5 µg	63%	1.6 µg 1 scoop
57	Nutritional powder mix, high protein, NFS Protein and nutritional powders	12.5 µg	63%	5.3 µg 1 packet D.E.L.T.A
58	Fish, trout, fried Fish	12.1 µg	61%	2.4 µg 1 oz yields
59	Fish, roe, mixed species, raw Finfish and Shellfish Products	12.1 µg	61%	1.7 µg 1 tbsp
60	Baby Toddler cereal, oatmeal with fruit, dry Baby food: cereals	12.1 µg	61%	0.46 µg 1 tablespoon
61	Fish, trout, NFS Fish	12.1 µg	61%	2.4 µg 1 oz yields
62	Fish, whitefish, mixed species, raw Finfish and Shellfish Products	12 µg	60%	23.8 µg 1 fillet
63	Margarine Spread, 40-49% fat, tub Fats and Oils	11.8 µg	59%	n/a
64	Fish, salmon, baked or broiled, coated Fish	11.6 µg	58%	2.3 µg 1 oz yields
65	Fish, pompano, baked or broiled, coated Fish	11.6 µg	58%	2.3 µg 1 oz yields
66	Fish, mackerel, grilled Fish	11.6 µg	58%	2.3 µg 1 oz yields
67	Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat Finfish and Shellfish Products	11.4 µg	57%	3.2 µg 1 oz, boneless
68	Fish, salmon, coho, wild, cooked, dry heat Finfish and Shellfish Products	11.3 µg	57%	9.6 µg 3 oz
69	Fish, mackerel, baked or broiled Fish	11.3 µg	57%	2.3 µg 1 oz yields
70	Fish, mackerel, NFS Fish	11.3 µg	57%	2.3 µg 1 oz yields
71	Fish, salmon, raw Fish	11 µg	55%	14.9 µg 1 cup
72	Milk, dry, nonfat, instant, with added vitamin A and vitamin D Dairy and Egg Products	11 µg	55%	7.5 µg 1 cup
73	Fish, pompano, florida, raw Finfish and Shellfish Products	11 µg	55%	3.1 µg 1 oz, boneless
74	Milk, dry, nonfat, regular, with added vitamin A and vitamin D Dairy and Egg Products	11 µg	55%	13.2 µg 1 cup
75	Milk, dry, not reconstituted Not included in a food category	11 µg	55%	14.1 µg 1 cup
76	Atlantic salmon, farmed, raw Finfish and Shellfish Products	11 µg	55%	9.4 µg 3 oz
77	Fish, salmon, pink, raw Finfish and Shellfish Products	10.9 µg	55%	9.3 µg 3 oz
78	Fish, snapper Fish	10.8 µg	54%	2.2 µg 1 oz yields
79	Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D Fats and Oils	10.7 µg	54%	1.5 µg 1 tbsp
80	Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D Fats and Oils	10.7 µg	54%	1.5 µg 1 tablespoon
81	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D Fats and Oils	10.7 µg	54%	1.5 µg 1 tbsp
82	Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D Fats and Oils	10.7 µg	54%	1.5 µg 1 tbsp
83	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D Fats and Oils	10.7 µg	54%	1.5 µg 1 tbsp
84	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D Fats and Oils	10.7 µg	54%	1.5 µg 1 tbsp
85	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D Fats and Oils	10.7 µg	54%	1.6 µg 1 tbsp
86	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D Fats and Oils	10.7 µg	54%	1.5 µg 1 tbsp
87	Milk, dry, whole, with added vitamin D Dairy and Egg Products	10.5 µg	53%	13.4 µg 1 cup
88	Egg, yolk, dried Dairy and Egg Products	10.4 µg	52%	0.42 µg 1 tbsp
89	Fish, sturgeon, mixed species, raw Finfish and Shellfish Products	10.3 µg	52%	8.8 µg 3 oz
90	Fish, snapper, mixed species, raw Finfish and Shellfish Products	10.2 µg	51%	22.2 µg 1 fillet
91	Nutritional powder mix (Slim Fast) Protein and nutritional powders	9.6 µg	48%	2.5 µg 1 scoop
92	Nutritional powder mix, sugar free (Slim Fast) Protein and nutritional powders	9.6 µg	48%	1.3 µg 1 scoop
93	Nutritional powder mix, high protein (Slim Fast) Protein and nutritional powders	9.6 µg	48%	2.5 µg 1 scoop
94	Fish, salmon, chum, canned, drained solids with bone Finfish and Shellfish Products	9.6 µg	48%	35.4 µg 1 can
95	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan Beverages	9.6 µg	48%	2.5 µg 1 scoop
96	Fish, mackerel, baked or broiled, coated Fish	9.6 µg	48%	1.9 µg 1 oz yields
97	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages	9.6 µg	48%	2.5 µg 1 scoop
98	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder Baby Foods	9.5 µg	48%	0.83 µg 1 scoop
99	Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted Baby Foods	9.5 µg	48%	0.83 µg 1 serving
100	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA Baby Foods	9.3 µg	47%	0.92 µg 1 scoop

General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.