Foods high in vitamin D
The top 20 foods in our database by content per 100 g.
Daily target
15mcg
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| # | Food · serving | 100 g | % of target |
|---|---|---|---|
| 1 | Carp | 24.7 mcg | 165% |
| 2 | Smoked salmon | 17.1 mcg | 114% |
| 3 | Mackerel | 16.1 mcg | 107% |
| 4 | Rainbow trout | 15.9 mcg | 106% |
| 5 | Salmon | 11 mcg | 73% |
| 6 | Pink salmon | 10.9 mcg | 73% |
| 7 | Egg yolklarge egg yolk (17 g): 0.92 mcg | 5.4 mcg | 36% |
| 8 | Sardines in oil | 4.8 mcg | 32% |
| 9 | Herring | 4.2 mcg | 28% |
| 10 | Tilapia | 3.1 mcg | 21% |
| 11 | Perch | 3 mcg | 20% |
| 12 | Caviartsp (5 g): 0.15 mcg | 2.9 mcg | 19% |
| 13 | Pickled herring | 2.8 mcg | 19% |
| 14 | Pike | 2.5 mcg | 17% |
| 15 | Egglarge egg (50 g): 1 mcg | 2 mcg | 13% |
| 16 | Pork shoulder | 1.7 mcg | 11% |
| 17 | Fresh tuna | 1.7 mcg | 11% |
| 18 | Heavy creamtbsp (15 g): 0.24 mcg | 1.6 mcg | 11% |
| 19 | Whiting (hake) | 1.4 mcg | 9% |
| 20 | Quail eggegg (9 g): 0.13 mcg | 1.4 mcg | 9% |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
Plant sources
None of the plant foods in our database provide even 10% of the daily target per 100 g.
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Other nutrients
Data: USDA FoodData Central.