Foods high in Vitamin D

Margarine spread, 35-39% fat, tub tops the list with 40.6 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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)40.6 µg203% DV
  2. 2Cod liver oilFats and Oils · 1 tbsp (13.6 g)34 µg170% DV
  3. 3UV-exposed brown Italian mushrooms, rawVegetables and Vegetable Products · 1 cup whole (87 g)27.8 µg139% DV
  4. 4Raw UV-exposed portabella mushroomsVegetables and Vegetable Products · 1 cup diced (86 g)24.4 µg122% DV
  5. 5Raw Greenland halibutFinfish and Shellfish Products · 3 oz (85 g)23.3 µg116% DV
  6. 6CarpFish · 3 oz (85 g)22.1 µg111% DV
  7. 7Salted mackerelFinfish and Shellfish Products · 3 oz (85 g)21.4 µg107% DV
  8. 8Raw carpFinfish and Shellfish Products · 3 oz (85 g)21 µg105% DV
  9. 9EelFish · 3 oz (85 g)20.8 µg104% DV
  10. 10Raw mixed species eelFinfish and Shellfish Products · 3 oz (85 g)19.8 µg99% DV
  11. 11Raw maitake mushroomsVegetables and Vegetable Products · 1 cup diced (70 g)19.7 µg98% DV
  12. 12Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products · 3 oz (85 g)18.3 µg91% DV
  13. 13Canned sockeye salmon, drainedFinfish and Shellfish Products · 3 oz (85 g)17.9 µg89% DV
  14. 14Trout, grilledFish · 3 oz (85 g)17.2 µg86% DV
  15. 15Trout, steamedFish · 3 oz (85 g)17.1 µg85% DV
  16. 16Trout, baked or broiledFish · 3 oz (85 g)16.8 µg84% DV
  17. 17Farmed rainbow trout, cookedFinfish and Shellfish Products · 3 oz (85 g)16.1 µg81% DV
  18. 18Canned sockeye salmon, total can contentsFinfish and Shellfish Products · 3 oz (85 g)16.1 µg81% DV
  19. 19Stewed salmon, Puerto Rican styleSeafood mixed dishes · 1 cup (212 g)16.1 µg81% DV
  20. 20Grilled portabella mushrooms, UV exposedVegetables and Vegetable Products · 1 cup sliced (121 g)15.9 µg79% DV
  21. 21Salmon saladSeafood mixed dishes · 1 cup (208 g)15.4 µg77% DV
  22. 22Smoked Chinook salmonFinfish and Shellfish Products · 3 oz (85 g)14.5 µg73% DV
  23. 23Salmon, smokedFish · 3 oz (85 g)14.5 µg73% DV
  24. 24Sockeye salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)14.2 µg71% DV
  25. 25Trout, baked or broiled, coatedFish · 3 oz (85 g)14.2 µg71% DV
  26. 26Swordfish, cookedFinfish and Shellfish Products · 3 oz (85 g)14.1 µg71% DV
  27. 27Dry milk, not reconstitutedNot included in a food category · 1 cup (128 g)14.1 µg70% DV
  28. 28Atlantic mackerel, rawFinfish and Shellfish Products · 3 oz (85 g)13.7 µg68% DV
  29. 29Sturgeon, mixed species, smokedFinfish and Shellfish Products · 3 oz (85 g)13.7 µg68% DV
  30. 30Farmed rainbow trout, rawFinfish and Shellfish Products · 3 oz (85 g)13.5 µg68% DV
  31. 31Whole dry milk, fortifiedDairy and Egg Products · 1 cup (128 g)13.4 µg67% DV
  32. 32Nonfat dry milk, with vitamins A and DDairy and Egg Products · 1 cup (120 g)13.2 µg66% DV
  33. 33CevicheSeafood mixed dishes · 1 cup (250 g)12.8 µg64% DV
  34. 34SwordfishFish · 3 oz (85 g)12.4 µg62% DV
  35. 35Canned pink salmon, drained solidsFinfish and Shellfish Products · 3 oz (85 g)12.3 µg62% DV
  36. 36Salmon, cannedFish · 3 oz (85 g)12 µg60% DV
  37. 37Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products · 3 oz (85 g)12 µg60% DV
  38. 38Raw sockeye salmonFinfish and Shellfish Products · 3 oz (85 g)12 µg60% DV
  39. 39Pompano, grilledFish · 3 oz (85 g)11.9 µg60% DV
  40. 40Pompano, steamedFish · 3 oz (85 g)11.8 µg59% DV
  41. 41Salmon, grilledFish · 3 oz (85 g)11.8 µg59% DV
  42. 42Salmon, steamedFish · 3 oz (85 g)11.8 µg59% DV
  43. 43Raw swordfishFinfish and Shellfish Products · 3 oz (85 g)11.8 µg59% DV
  44. 44Baked pompanoFish · 3 oz (85 g)11.6 µg58% DV
  45. 45PompanoFish · 3 oz (85 g)11.6 µg58% DV
  46. 46Salmon, baked or broiledFish · 3 oz (85 g)11.6 µg58% DV
  47. 47SalmonFish · 3 oz (85 g)11.6 µg58% DV
  48. 48Canned pink salmon, with liquidFinfish and Shellfish Products · 3 oz (85 g)11.6 µg58% DV
  49. 49Sushi topped with eelEgg rolls, dumplings, sushi · 1 cup (140 g)11.3 µg57% DV
  50. 50Smoked ciscoFinfish and Shellfish Products · 3 oz (85 g)11.3 µg57% DV
  51. 51Lomi salmonSeafood mixed dishes · 1 cup (234 g)11.2 µg56% DV
  52. 52Farmed Atlantic salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)11.1 µg56% DV
  53. 53Pink salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)11.1 µg55% DV
  54. 54Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)11 µg55% DV
  55. 55Smoked mixed whitefishFinfish and Shellfish Products · 3 oz (85 g)10.9 µg54% DV
  56. 56Wild channel catfish, rawFinfish and Shellfish Products · 3 oz (85 g)10.6 µg53% DV
  57. 57Dried egg yolksDairy and Egg Products · 1 cup sifted (67 g)10.5 µg53% DV
  58. 58High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)10.5 µg53% DV
  59. 59Fish roe, mixed species, rawFinfish and Shellfish Products · 3 oz (85 g)10.3 µg51% DV
  60. 60Trout, friedFish · 3 oz (85 g)10.3 µg51% DV
  61. 61TroutFish · 3 oz (85 g)10.3 µg51% DV
  62. 62Raw whitefishFinfish and Shellfish Products · 3 oz (85 g)10.2 µg51% DV
  63. 632% evaporated milk, fortifiedDairy and Egg Products · 1 cup (252 g)10.1 µg50% DV
  64. 64Grilled mackerelFish · 3 oz (85 g)9.9 µg49% DV
  65. 65Pompano, baked or broiled, coatedFish · 3 oz (85 g)9.9 µg49% DV
  66. 66Salmon, baked or broiled, coatedFish · 3 oz (85 g)9.9 µg49% DV
  67. 67Pacific mackerel and jack, cookedFinfish and Shellfish Products · 3 oz (85 g)9.7 µg48% DV
  68. 68Baked mackerelFish · 3 oz (85 g)9.6 µg48% DV
  69. 69MackerelFish · 3 oz (85 g)9.6 µg48% DV
  70. 70Wild coho salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)9.6 µg48% DV
  71. 71Salmon cake sandwichSeafood sandwiches · 1 regular sandwich (180 g)9.4 µg47% DV
  72. 72Raw Florida pompanoFinfish and Shellfish Products · 3 oz (85 g)9.3 µg47% DV
  73. 73Farmed Atlantic salmon, rawFinfish and Shellfish Products · 3 oz (85 g)9.3 µg47% DV
  74. 74Salmon, rawFish · 3 oz (85 g)9.3 µg47% DV
  75. 75Pink salmon, rawFinfish and Shellfish Products · 3 oz (85 g)9.3 µg46% DV
  76. 76SnapperFish · 3 oz (85 g)9.2 µg46% DV
  77. 77Raw sturgeonFinfish and Shellfish Products · 3 oz (85 g)8.8 µg44% DV
  78. 78Raw snapperFinfish and Shellfish Products · 3 oz (85 g)8.7 µg43% DV
  79. 79Eel sushi rollEgg rolls, dumplings, sushi · 1 cup (150 g)8.6 µg43% DV
  80. 80Dried whole eggsDairy and Egg Products · 1 cup sifted (85 g)8.2 µg41% DV
  81. 81Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)8.2 µg41% DV
  82. 82Baked coated mackerelFish · 3 oz (85 g)8.2 µg41% DV
  83. 83Chum salmon, canned, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)8.2 µg41% DV
  84. 84Raw Pacific mackerel and jackFinfish and Shellfish Products · 3 oz (85 g)7.7 µg39% DV
  85. 85Wild coho salmon, rawFinfish and Shellfish Products · 3 oz (85 g)7.7 µg38% DV
  86. 86Instant nonfat dry milk, fortifiedDairy and Egg Products · 1 cup (68 g)7.5 µg37% DV
  87. 87Sardine sandwichSeafood sandwiches · 1 large sandwich (270 g)7.3 µg36% DV
  88. 88Pompano, friedFish · 3 oz (85 g)7.1 µg36% DV
  89. 89Salmon, friedFish · 3 oz (85 g)7.1 µg36% DV
  90. 90Sushi topped with salmonEgg rolls, dumplings, sushi · 1 cup (140 g)6.9 µg34% DV
  91. 91Salmon cake or pattySeafood mixed dishes · 1 ball (85 g)6.5 µg33% DV
  92. 92Boost drinkNutritional beverages · 1 cup (256 g)6.4 µg32% DV
  93. 93Canned fishFish · 3 oz (85 g)6.2 µg31% DV
  94. 94Canned mackerelFish · 3 oz (85 g)6.2 µg31% DV
  95. 95Jack mackerel, canned, drained solidsFinfish and Shellfish Products · 3 oz (85 g)6.2 µg31% DV
  96. 96Raw Spanish mackerelFinfish and Shellfish Products · 3 oz (85 g)6.2 µg31% DV
  97. 97Bass, grilledFish · 3 oz (85 g)6 µg30% DV
  98. 98Bass, steamedFish · 3 oz (85 g)6 µg30% DV
  99. 99Bass, baked or broiledFish · 3 oz (85 g)6 µg30% DV
  100. 100BassFish · 3 oz (85 g)6 µg30% DV

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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.