Nutrients

Foods High in Vitamin D

Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, supporting bone health and immune function. The recommended daily value is 20mcg.

Ranked by Vitamin D content per 100g. Source: USDA FoodData Central .

Cod Liver Fish Oil

Healthy Fats & Oils

250mcg

1250% DV

Brown Mushrooms

Vegetables

31.9mcg

160% DV

Maitake Mushroom

Vegetables

28.1mcg

141% DV

White Mushroom

Vegetables

26.2mcg

131% DV

Carp Fish

Proteins

24.7mcg

123% DV

Eel

Seafood

23.3mcg

117% DV

Canned Salmon

Seafood

19mcg

95% DV

Margarine Spread

Healthy Fats & Oils

17.5mcg

88% DV

Smoked Salmon

Seafood

17.1mcg

86% DV

Swordfish

Proteins

16.6mcg

83% DV

Swordfish Heat Fish

Proteins

16.6mcg

83% DV

Rainbow Trout

Seafood

15.9mcg

80% DV

Flesh (Shoshone Bannock) Steelhead Trout

Proteins

15.7mcg

78% DV

Boiled (Alaska Native) Steelhead Trout

Proteins

15.1mcg

76% DV

Sockeye Salmon

Seafood

14.1mcg

71% DV

Portabella Mushrooms

Vegetables

13.1mcg

66% DV

Salmon Fish

Proteins

13.1mcg

66% DV

Sturgeon Fish

Proteins

12.9mcg

65% DV

Nutritional Shake Mix Beverages

Proteins

12.5mcg

63% DV

Fish Roe

Seafood

12.1mcg

61% DV

40-49% Fat Margarine Spread

Healthy Fats & Oils

11.8mcg

59% DV

Salmon

Proteins

11mcg

55% DV

Farmed Atlantic Salmon

Seafood

11mcg

55% DV

Florida Pompano

Seafood

11mcg

55% DV

Stick/Tub/Bottle Margarine-Like Vegetable-Oil Spread

Healthy Fats & Oils

10.7mcg

53% DV

Powdered Milk

Dairy

10.5mcg

53% DV

UNILEVER Beverages

Proteins

9.6mcg

48% DV

OVALTINE Beverages

Beverages

9.1mcg

45% DV

Rich Chocolate Beverages

Beverages

9.1mcg

45% DV

RALSTON Crispy Hexagons Cereals Ready-To-Eat

Grains & Cereals

8.6mcg

43% DV

Frequently Asked Questions

What foods are highest in Vitamin D?

The top foods highest in Vitamin D per 100g are: Cod Liver Fish Oil (250mcg/100g), Brown Mushrooms (31.9mcg/100g), Maitake Mushroom (28.1mcg/100g). See the full ranked list above. Data source: USDA FoodData Central.

What is the recommended daily value for Vitamin D?

The recommended daily value (DV) for Vitamin D is 20mcg for adults, based on a 2,000 calorie diet.

Why is Vitamin D important?

Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, supporting bone health and immune function. The recommended daily value is 20mcg.

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

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Nutrient values from certified lab analysis

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Data reviewed by nutrition scientists

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Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.