Foods High in Vitamin D
1,889 foods contain Vitamin D
Vitamin D is a fat-soluble vitamin that your body can produce from sunlight exposure. The recommended Daily Value is 20 mcg per day.
Health Benefits of Vitamin D
- Essential for calcium absorption and strong bones
- Supports immune system regulation
- May help protect against certain cancers and autoimmune diseases
- Important for muscle function and reducing fall risk
- Plays a role in mood regulation and mental health
Vitamin D Deficiency
Deficiency causes rickets in children and osteomalacia in adults. Low levels linked to increased infection risk and depression.
Top 50 Foods Highest in Vitamin D
Per 100g serving · SR Legacy (USDA)
| # | Food | Vitamin D | % DV | Calories | Protein |
|---|---|---|---|---|---|
| 1 | Fish oil, cod liver Fats and Oils | 250 mcg | 1250% | 902 | 0g |
| 2 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw Vegetables and Vegetable Products | 31.9 mcg | 160% | 22 | 2.5g |
| 3 | Mushrooms, portabella, exposed to ultraviolet light, raw Vegetables and Vegetable Products | 28.4 mcg | 142% | 22 | 2.1g |
| 4 | Mushrooms, maitake, raw Vegetables and Vegetable Products | 28.1 mcg | 141% | 31 | 1.9g |
| 5 | Fish, halibut, Greenland, raw Finfish and Shellfish Products | 27.4 mcg | 137% | 186 | 14.4g |
| 6 | Mushroom, white, exposed to ultraviolet light, raw Vegetables and Vegetable Products | 26.2 mcg | 131% | 22 | 3.1g |
| 7 | Fish, mackerel, salted Finfish and Shellfish Products | 25.2 mcg | 126% | 305 | 18.5g |
| 8 | Fish, carp, raw Finfish and Shellfish Products | 24.7 mcg | 124% | 127 | 17.8g |
| 9 | Fish, eel, mixed species, raw Finfish and Shellfish Products | 23.3 mcg | 117% | 184 | 18.4g |
| 10 | Salmon, sockeye, canned, drained solids, without skin and bones Finfish and Shellfish Products | 21.5 mcg | 108% | 158 | 26.3g |
| 11 | Fish, salmon, sockeye, canned, drained solids Finfish and Shellfish Products | 21 mcg | 105% | 167 | 23.6g |
| 12 | Salmon, sockeye, canned, total can contents Finfish and Shellfish Products | 19 mcg | 95% | 153 | 20.6g |
| 13 | Fish, trout, rainbow, farmed, cooked, dry heat Finfish and Shellfish Products | 19 mcg | 95% | 168 | 23.8g |
| 14 | Margarine,spread, 35-39% fat, tub Fats and Oils | 17.5 mcg | 88% | 349 | 0.2g |
| 15 | Fish, salmon, chinook, smoked Finfish and Shellfish Products | 17.1 mcg | 86% | 117 | 18.3g |
| 16 | Fish, salmon, sockeye, cooked, dry heat Finfish and Shellfish Products | 16.7 mcg | 84% | 156 | 26.5g |
| 17 | Fish, swordfish, cooked, dry heat Finfish and Shellfish Products | 16.6 mcg | 83% | 172 | 23.5g |
| 18 | Fish, mackerel, Atlantic, raw Finfish and Shellfish Products | 16.1 mcg | 81% | 205 | 18.6g |
| 19 | Fish, sturgeon, mixed species, smoked Finfish and Shellfish Products | 16.1 mcg | 81% | 173 | 31.2g |
| 20 | Fish, trout, rainbow, farmed, raw Finfish and Shellfish Products | 15.9 mcg | 80% | 141 | 19.9g |
| 21 | Steelhead trout, dried, flesh (Shoshone Bannock) American Indian/Alaska Native Foods | 15.7 mcg | 79% | 382 | 77.3g |
| 22 | Steelhead trout, boiled, canned (Alaska Native) American Indian/Alaska Native Foods | 15.1 mcg | 76% | 159 | 21.1g |
| 23 | Fish, salmon, pink, canned, drained solids Finfish and Shellfish Products | 14.5 mcg | 73% | 138 | 23.1g |
| 24 | Fish, salmon, sockeye, raw Finfish and Shellfish Products | 14.1 mcg | 71% | 131 | 22.3g |
| 25 | Fish, Salmon, pink, canned, drained solids, without skin and bones Finfish and Shellfish Products | 14.1 mcg | 71% | 136 | 24.6g |
| 26 | Fish, swordfish, raw Finfish and Shellfish Products | 13.9 mcg | 70% | 144 | 19.7g |
| 27 | Fish, salmon, pink, canned, total can contents Finfish and Shellfish Products | 13.7 mcg | 69% | 129 | 19.7g |
| 28 | Fish, cisco, smoked Finfish and Shellfish Products | 13.3 mcg | 67% | 177 | 16.4g |
| 29 | Fish, salmon, Atlantic, farmed, cooked, dry heat Finfish and Shellfish Products | 13.1 mcg | 66% | 206 | 22.1g |
| 30 | Mushrooms, portabella, exposed to ultraviolet light, grilled Vegetables and Vegetable Products | 13.1 mcg | 66% | 29 | 3.3g |
| 31 | Fish, salmon, pink, cooked, dry heat Finfish and Shellfish Products | 13 mcg | 65% | 153 | 24.6g |
| 32 | Fish, sturgeon, mixed species, cooked, dry heat Finfish and Shellfish Products | 12.9 mcg | 65% | 135 | 20.7g |
| 33 | Fish, whitefish, mixed species, smoked Finfish and Shellfish Products | 12.8 mcg | 64% | 108 | 23.4g |
| 34 | Babyfood, cereal, oatmeal, dry fortified Baby Foods | 12.7 mcg | 64% | 394 | 11.0g |
| 35 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified Baby Foods | 12.7 mcg | 64% | 396 | 10.9g |
| 36 | Beverages, nutritional shake mix, high protein, powder Beverages | 12.5 mcg | 63% | 392 | 53.6g |
| 37 | Fish, catfish, channel, wild, raw Finfish and Shellfish Products | 12.5 mcg | 63% | 95 | 16.4g |
| 38 | Fish, roe, mixed species, raw Finfish and Shellfish Products | 12.1 mcg | 61% | 143 | 22.3g |
| 39 | Fish, whitefish, mixed species, raw Finfish and Shellfish Products | 12 mcg | 60% | 134 | 19.1g |
| 40 | Margarine Spread, 40-49% fat, tub Fats and Oils | 11.8 mcg | 59% | 401 | 0.3g |
| 41 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat Finfish and Shellfish Products | 11.4 mcg | 57% | 201 | 25.7g |
| 42 | Fish, salmon, coho, wild, cooked, dry heat Finfish and Shellfish Products | 11.3 mcg | 57% | 139 | 23.5g |
| 43 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D Dairy and Egg Products | 11 mcg | 55% | 362 | 36.2g |
| 44 | Fish, salmon, Atlantic, farmed, raw Finfish and Shellfish Products | 11 mcg | 55% | 208 | 20.4g |
| 45 | Fish, pompano, florida, raw Finfish and Shellfish Products | 11 mcg | 55% | 164 | 18.5g |
| 46 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D Dairy and Egg Products | 11 mcg | 55% | 358 | 35.1g |
| 47 | Fish, salmon, pink, raw Finfish and Shellfish Products | 10.9 mcg | 55% | 127 | 20.5g |
| 48 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D Fats and Oils | 10.7 mcg | 54% | 537 | 0.1g |
| 49 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D Fats and Oils | 10.7 mcg | 54% | 717 | 0.2g |
| 50 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D Fats and Oils | 10.7 mcg | 54% | 542 | 0.2g |
Frequently Asked Questions
What foods are highest in Vitamin D?
The top foods highest in Vitamin D per 100g include: Fish oil, cod liver (250 mcg), Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw (31.9 mcg), Mushrooms, portabella, exposed to ultraviolet light, raw (28.4 mcg), Mushrooms, maitake, raw (28.1 mcg), Fish, halibut, Greenland, raw (27.4 mcg).
How much Vitamin D do I need per day?
The Daily Value (DV) for Vitamin D is 20 mcg per day for adults. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare provider for personalized recommendations.
What happens if you don't get enough Vitamin D?
Deficiency causes rickets in children and osteomalacia in adults. Low levels linked to increased infection risk and depression.