Foods high in Vitamin D

Cod liver oil tops the list with 545 µg per serving. 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. 1Cod liver oilFats and Oils · 1 cup (218 g)545 µg2725% DV
2. 2CarpFish · 1 whole fish, any size (270 g)70.2 µg351% DV
3. 3Trout, grilledFish · 1 whole fish, any size (270 g)54.5 µg273% DV
4. 4Trout, steamedFish · 1 whole fish, any size (270 g)54.3 µg271% DV
5. 5Trout, baked or broiledFish · 1 whole fish, any size (270 g)53.5 µg267% DV
6. 6Trout, baked or broiled, coatedFish · 1 whole fish, any size (270 g)45.1 µg225% DV
7. 7Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)40.6 µg203% DV
8. 8Pompano, grilledFish · 1 whole fish, any size (270 g)37.8 µg189% DV
9. 9Pompano, steamedFish · 1 whole fish, any size (270 g)37.5 µg188% DV
10. 10Baked pompanoFish · 1 whole fish, any size (270 g)37 µg185% DV
11. 11PompanoFish · 1 whole fish, any size (270 g)37 µg185% DV
12. 12Salted mackerelFinfish and Shellfish Products · 1 cup, cooked (136 g)34.3 µg171% DV
13. 13EelFish · 1 cup (135 g)33.1 µg165% DV
14. 14Trout, friedFish · 1 whole fish, any size (270 g)32.7 µg163% DV
15. 15TroutFish · 1 whole fish, any size (270 g)32.7 µg163% DV
16. 16Pompano, baked or broiled, coatedFish · 1 whole fish, any size (270 g)31.3 µg157% DV
17. 17Salmon, grilledFish · 1 large fillet (210 g)29.2 µg146% DV
18. 18Salmon, steamedFish · 1 large fillet (210 g)29.2 µg146% DV
19. 19SnapperFish · 1 whole fish, any size (270 g)29.2 µg146% DV
20. 20Salmon, baked or broiledFish · 1 large fillet (210 g)28.8 µg144% DV
21. 21SalmonFish · 1 large fillet (210 g)28.8 µg144% DV
22. 22UV-exposed brown Italian mushrooms, rawVegetables and Vegetable Products · 1 cup whole (87 g)27.8 µg139% DV
23. 2380% fat margarine, unsaltedFats and Oils · 1 cup (229 g)24.5 µg123% DV
24. 2460% fat vegetable oil spread, unsaltedFats and Oils · 1 cup (229 g)24.5 µg123% DV
25. 2560% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)24.5 µg123% DV
26. 26Raw UV-exposed portabella mushroomsVegetables and Vegetable Products · 1 cup diced (86 g)24.4 µg122% DV
27. 27Grilled mackerelFish · 1 large fillet (210 g)24.4 µg122% DV
28. 28Salmon, baked or broiled, coatedFish · 1 large fillet (210 g)24.4 µg122% DV
29. 29Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)24.3 µg121% DV
30. 30Baked mackerelFish · 1 large fillet (210 g)23.7 µg119% DV
31. 31MackerelFish · 1 large fillet (210 g)23.7 µg119% DV
32. 32Raw Greenland halibutFinfish and Shellfish Products · 3 oz (85 g)23.3 µg116% DV
33. 33Salmon, smokedFish · 1 cup (135 g)23.1 µg115% DV
34. 34Pompano, friedFish · 1 whole fish, any size (270 g)22.7 µg113% DV
35. 35Raw carpFinfish and Shellfish Products · 3 oz (85 g)21 µg105% DV
36. 36Baked coated mackerelFish · 1 large fillet (210 g)20.2 µg101% DV
37. 37Raw mixed species eelFinfish and Shellfish Products · 3 oz (85 g)19.8 µg99% DV
38. 38SwordfishFish · 1 cup (135 g)19.7 µg99% DV
39. 39Raw maitake mushroomsVegetables and Vegetable Products · 1 cup diced (70 g)19.7 µg98% DV
40. 40Salmon, cannedFish · 1 cup (135 g)19 µg95% DV
41. 41Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products · 3 oz (85 g)18.3 µg91% DV
42. 42Sardine oilFats and Oils · 1 cup (218 g)18.1 µg90% DV
43. 43Fish, steamedFish · 1 whole fish, any size (270 g)18.1 µg90% DV
44. 44Canned sockeye salmon, drainedFinfish and Shellfish Products · 3 oz (85 g)17.9 µg89% DV
45. 45Salmon, friedFish · 1 large fillet (210 g)17.6 µg88% DV
46. 46Fish, baked or broiledFish · 1 whole fish, any size (270 g)17.6 µg88% DV
47. 47Farmed rainbow trout, cookedFinfish and Shellfish Products · 3 oz (85 g)16.1 µg81% DV
48. 48Canned sockeye salmon, total can contentsFinfish and Shellfish Products · 3 oz (85 g)16.1 µg81% DV
49. 49Stewed salmon, Puerto Rican styleSeafood mixed dishes · 1 cup (212 g)16.1 µg81% DV
50. 50Grilled portabella mushrooms, UV exposedVegetables and Vegetable Products · 1 cup sliced (121 g)15.9 µg79% DV
51. 51Salmon saladSeafood mixed dishes · 1 cup (208 g)15.4 µg77% DV
52. 52Coated fish, baked or broiledFish · 1 whole fish, any size (270 g)15.4 µg77% DV
53. 53Salmon, rawFish · 1 cup (135 g)14.8 µg74% DV
54. 54Fried mackerelFish · 1 large fillet (210 g)14.7 µg74% DV
55. 55Smoked Chinook salmonFinfish and Shellfish Products · 3 oz (85 g)14.5 µg73% DV
56. 56FishFish · 1 whole fish, any size (270 g)14.3 µg72% DV
57. 57Sockeye salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)14.2 µg71% DV
58. 58Swordfish, cookedFinfish and Shellfish Products · 3 oz (85 g)14.1 µg71% DV
59. 59Dry milk, not reconstitutedNot included in a food category · 1 cup (128 g)14.1 µg70% DV
60. 60Jack mackerel, canned, drained solidsFinfish and Shellfish Products · 1 cup (190 g)13.9 µg69% DV
61. 61Atlantic mackerel, rawFinfish and Shellfish Products · 3 oz (85 g)13.7 µg68% DV
62. 62Sturgeon, mixed species, smokedFinfish and Shellfish Products · 3 oz (85 g)13.7 µg68% DV
63. 63Farmed rainbow trout, rawFinfish and Shellfish Products · 3 oz (85 g)13.5 µg68% DV
64. 64Whole dry milk, fortifiedDairy and Egg Products · 1 cup (128 g)13.4 µg67% DV
65. 65Nonfat dry milk, with vitamins A and DDairy and Egg Products · 1 cup (120 g)13.2 µg66% DV
66. 66Paneer cheeseCheese · 1 cup (246 g)13 µg65% DV
67. 67CevicheSeafood mixed dishes · 1 cup (250 g)12.8 µg64% DV
68. 68Canned pink salmon, drained solidsFinfish and Shellfish Products · 3 oz (85 g)12.3 µg62% DV
69. 69HerringFish · 1 whole fish, any size (270 g)12.2 µg61% DV
70. 70Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products · 3 oz (85 g)12 µg60% DV
71. 71Raw sockeye salmonFinfish and Shellfish Products · 3 oz (85 g)12 µg60% DV
72. 72Raw swordfishFinfish and Shellfish Products · 3 oz (85 g)11.8 µg59% DV
73. 73Canned pink salmon, with liquidFinfish and Shellfish Products · 3 oz (85 g)11.6 µg58% DV
74. 74Fish, friedFish · 1 whole fish, any size (270 g)11.3 µg57% DV
75. 75Sushi topped with eelEgg rolls, dumplings, sushi · 1 cup (140 g)11.3 µg57% DV
76. 76Smoked ciscoFinfish and Shellfish Products · 3 oz (85 g)11.3 µg57% DV
77. 77Lomi salmonSeafood mixed dishes · 1 cup (234 g)11.2 µg56% DV
78. 78Farmed Atlantic salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)11.1 µg56% DV
79. 79Pink salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)11.1 µg55% DV
80. 80Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)11 µg55% DV
81. 81Smoked mixed whitefishFinfish and Shellfish Products · 3 oz (85 g)10.9 µg54% DV
82. 82Tilapia, grilledFish · 1 whole fish, any size (270 g)10.8 µg54% DV
83. 83Wild channel catfish, rawFinfish and Shellfish Products · 3 oz (85 g)10.6 µg53% DV
84. 84Tilapia, baked or broiledFish · 1 whole fish, any size (270 g)10.5 µg53% DV
85. 85TilapiaFish · 1 whole fish, any size (270 g)10.5 µg53% DV
86. 86Tilapia, steamedFish · 1 whole fish, any size (270 g)10.5 µg53% DV
87. 87Dried egg yolksDairy and Egg Products · 1 cup sifted (67 g)10.5 µg53% DV
88. 88High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)10.5 µg53% DV
89. 89Fish roe, mixed species, rawFinfish and Shellfish Products · 3 oz (85 g)10.3 µg51% DV
90. 90Steamed perchFish · 1 whole fish, any size (270 g)10.3 µg51% DV
91. 91Raw whitefishFinfish and Shellfish Products · 3 oz (85 g)10.2 µg51% DV
92. 922% evaporated milk, fortifiedDairy and Egg Products · 1 cup (252 g)10.1 µg50% DV
93. 93Canned fishFish · 1 cup (135 g)9.9 µg49% DV
94. 94Canned mackerelFish · 1 cup (135 g)9.9 µg49% DV
95. 95Chicken fatFats and Oils · 1 cup (205 g)9.8 µg49% DV
96. 96Turkey fatFats and Oils · 1 cup (205 g)9.8 µg49% DV
97. 97Grilled flounderFish · 1 whole fish, any size (270 g)9.7 µg49% DV
98. 98Pacific mackerel and jack, cookedFinfish and Shellfish Products · 3 oz (85 g)9.7 µg48% DV
99. 99Wild coho salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)9.6 µg48% DV
100. 100Bass, grilledFish · 1 large fillet (135 g)9.6 µg48% DV

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.