Foods high in Vitamin D

UV-exposed brown Italian mushrooms, raw tops the list with 145 µg per 100 calories. The Daily Value for vitamin d is 20 µg. Ranked from 10,084 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1UV-exposed brown Italian mushrooms, rawVegetables and Vegetable Products145 µg
2. 2Raw UV-exposed portabella mushroomsVegetables and Vegetable Products129 µg
3. 3Raw white mushrooms, UV exposedVegetables and Vegetable Products119 µg
4. 4Raw maitake mushroomsVegetables and Vegetable Products90.6 µg
5. 5Grilled portabella mushrooms, UV exposedVegetables and Vegetable Products45.2 µg
6. 6Cod liver oilFats and Oils27.7 µg
7. 7Raw carpFinfish and Shellfish Products19.4 µg
8. 8Chanterelle mushrooms, rawVegetables and Vegetable Products16.6 µg
9. 9Morel mushrooms, rawVegetables and Vegetable Products16.5 µg
10. 10Raw Greenland halibutFinfish and Shellfish Products14.7 µg
11. 11Smoked Chinook salmonFinfish and Shellfish Products14.6 µg
12. 12Salmon, smokedFish14.6 µg
13. 13Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products13.6 µg
14. 14Wild channel catfish, rawFinfish and Shellfish Products13.2 µg
15. 15Raw mixed species eelFinfish and Shellfish Products12.7 µg
16. 16Canned sockeye salmon, drainedFinfish and Shellfish Products12.6 µg
17. 17Canned sockeye salmon, total can contentsFinfish and Shellfish Products12.4 µg
18. 18CarpFish12.2 µg
19. 19Smoked mixed whitefishFinfish and Shellfish Products11.9 µg
20. 20Sweetened soy milk, refrigeratedLegumes and Legume Products11.4 µg
21. 21Farmed rainbow trout, cookedFinfish and Shellfish Products11.3 µg
22. 22Trout, steamedFish11.3 µg
23. 23Farmed rainbow trout, rawFinfish and Shellfish Products11.3 µg
24. 24Raw sockeye salmonFinfish and Shellfish Products10.8 µg
25. 25Sockeye salmon, cookedFinfish and Shellfish Products10.7 µg
26. 26Canned pink salmon, with liquidFinfish and Shellfish Products10.6 µg
27. 27Canned pink salmon, drained solidsFinfish and Shellfish Products10.5 µg
28. 28Salmon, cannedFish10.4 µg
29. 29Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products10.4 µg
30. 30Raw snapperFinfish and Shellfish Products10.2 µg
31. 31Trout, grilledFish10.2 µg
32. 32Raw sturgeonFinfish and Shellfish Products9.8 µg
33. 33Raw swordfishFinfish and Shellfish Products9.7 µg
34. 34Swordfish, cookedFinfish and Shellfish Products9.7 µg
35. 35Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products9.6 µg
36. 36Sturgeon, mixed species, smokedFinfish and Shellfish Products9.3 µg
37. 37Trout, baked or broiledFish9.2 µg
38. 38EelFish9 µg
39. 39Raw whitefishFinfish and Shellfish Products9 µg
40. 40Nasoya Lite Silken TofuLegumes and Legume Products8.8 µg
41. 41Pink salmon, rawFinfish and Shellfish Products8.6 µg
42. 42Pink salmon, cookedFinfish and Shellfish Products8.5 µg
43. 43Fish roe, mixed species, rawFinfish and Shellfish Products8.5 µg
44. 44Salted mackerelFinfish and Shellfish Products8.3 µg
45. 45Unsweetened almond milk, refrigeratedBeverages8.2 µg
46. 46Wild coho salmon, cookedFinfish and Shellfish Products8.1 µg
47. 47CevicheSeafood mixed dishes8.1 µg
48. 48Lomi salmonSeafood mixed dishes8 µg
49. 49Atlantic mackerel, rawFinfish and Shellfish Products7.9 µg
50. 50Smoked ciscoFinfish and Shellfish Products7.5 µg
51. 51Trout, baked or broiled, coatedFish7.3 µg
52. 52Vitasoy Nasoya Lite Firm TofuLegumes and Legume Products7.2 µg
53. 53Chum salmon, canned, drained solids with boneFinfish and Shellfish Products6.8 µg
54. 54Pompano, steamedFish6.7 µg
55. 55Raw Florida pompanoFinfish and Shellfish Products6.7 µg
56. 56Unsweetened almond milk, shelf stableBeverages6.7 µg
57. 57Sushi topped with eelEgg rolls, dumplings, sushi6.4 µg
58. 58Unsweetened almond milk, shelf stableBeverages6.4 µg
59. 59Farmed Atlantic salmon, cookedFinfish and Shellfish Products6.4 µg
60. 60SwordfishFish6.3 µg
61. 61Wild coho salmon, rawFinfish and Shellfish Products6.2 µg
62. 62Pompano, grilledFish6.1 µg
63. 63Unsweetened almond milkPlant-based milk6 µg
64. 64Salmon, steamedFish5.9 µg
65. 65Salmon, rawFish5.9 µg
66. 66SnapperFish5.8 µg
67. 67Sea bass, mixed species, rawFinfish and Shellfish Products5.8 µg
68. 68Bass, steamedFish5.8 µg
69. 69Raw Pacific mackerel and jackFinfish and Shellfish Products5.8 µg
70. 70Pacific mackerel and jack, cookedFinfish and Shellfish Products5.7 µg
71. 71Baked pompanoFish5.6 µg
72. 72PompanoFish5.6 µg
73. 73Salmon, grilledFish5.4 µg
74. 74Farmed Atlantic salmon, rawFinfish and Shellfish Products5.3 µg
75. 75Raw Spanish mackerelFinfish and Shellfish Products5.3 µg
76. 76Grilled mackerelFish5.2 µg
77. 77Cooked Atlantic and Pacific halibutFinfish and Shellfish Products5.2 µg
78. 78Stewed salmon, Puerto Rican styleSeafood mixed dishes5.2 µg
79. 79Maitake mushroomsVegetables and Vegetable Products5.2 µg
80. 80Raw Atlantic and Pacific halibutFinfish and Shellfish Products5.2 µg
81. 81Margarine spread, 35-39% fat, tubFats and Oils5 µg
82. 82Salmon, baked or broiledFish5 µg
83. 83SalmonFish5 µg
84. 84Bass, grilledFish5 µg
85. 85Eel sushi rollEgg rolls, dumplings, sushi4.9 µg
86. 86Baked mackerelFish4.8 µg
87. 87MackerelFish4.8 µg
88. 88Unsweetened chocolate almond milk, fortifiedBeverages4.8 µg
89. 89Canned fishFish4.7 µg
90. 90Canned mackerelFish4.7 µg
91. 91Jack mackerel, canned, drained solidsFinfish and Shellfish Products4.7 µg
92. 92Pompano, baked or broiled, coatedFish4.6 µg
93. 93Sushi topped with salmonEgg rolls, dumplings, sushi4.6 µg
94. 94Almond milkPlant-based milk4.5 µg
95. 95Trout, friedFish4.5 µg
96. 96TroutFish4.5 µg
97. 97Chocolate malt powder, prepared with 1% milkBeverages4.4 µg
98. 98Bass, baked or broiledFish4.3 µg
99. 99BassFish4.3 µg
100. 100Raw Pacific rockfishFinfish and Shellfish Products4.2 µg

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.