Foods high in vitamin D
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 15 mcg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Serving |
|---|---|---|---|
| Carp | 24.7 mcg | 165% | — |
| Smoked salmon | 17.1 mcg | 114% | — |
| Mackerel | 16.1 mcg | 107% | — |
| Rainbow trout | 15.9 mcg | 106% | — |
| Salmon | 11 mcg | 73% | — |
| Pink salmon | 10.9 mcg | 73% | — |
| Egg yolk | 5.4 mcg | 36% | large egg yolk (17 g): 0.92 mcg |
| Sardines in oil | 4.8 mcg | 32% | — |
| Herring | 4.2 mcg | 28% | — |
| Tilapia | 3.1 mcg | 21% | — |
| Perch | 3 mcg | 20% | — |
| Caviar | 2.9 mcg | 19% | tsp (5 g): 0.15 mcg |
| Pickled herring | 2.8 mcg | 19% | — |
| Pike | 2.5 mcg | 17% | — |
| Egg | 2 mcg | 13% | large egg (50 g): 1 mcg |
| Pork shoulder | 1.7 mcg | 11% | — |
| Fresh tuna | 1.7 mcg | 11% | — |
| Heavy cream | 1.6 mcg | 11% | tbsp (15 g): 0.24 mcg |
| Whiting (hake) | 1.4 mcg | 9% | — |
| Quail egg | 1.4 mcg | 9% | egg (9 g): 0.13 mcg |
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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