Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Vitamin D is essential for bone health, immune function, and calcium absorption. Most people do not get enough from sunlight alone, making dietary sources important. This table ranks the top vitamin D foods per 100 g using USDA FoodData Central data. Values are in micrograms (mcg) of vitamin D (D2 + D3). Fatty fish are the richest whole-food sources, while UV-exposed mushrooms are the best plant-based option.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion. 1 mcg = 40 IU vitamin D.
| # | Food | Vitamin D (mcg) |
|---|---|---|
| 1 | Cod liver oilanimal | Vitamin D (mcg) |
| 2 | Maitake mushroom (raw)plant | Vitamin D (mcg) |
| 3 | Trout, rainbow, cookedanimal | Vitamin D (mcg) |
| 4 | Swordfish, cookedanimal | Vitamin D (mcg) |
| 5 | Salmon, sockeye, cookedanimal | Vitamin D (mcg) |
| 6 | Mushrooms, UV-exposedplant | Vitamin D (mcg) |
| 7 | Mackerel, cookedanimal | Vitamin D (mcg) |
| 8 | Portobello mushroom (grilled)plant | Vitamin D (mcg) |
| 9 | Herring, pickledanimal | Vitamin D (mcg) |
| 10 | Tuna, canned in wateranimal | Vitamin D (mcg) |
| 11 | Egg yolk, rawanimal | Vitamin D (mcg) |
| 12 | Halibut, cookedanimal | Vitamin D (mcg) |
| 13 | Sardines, canned in oilanimal | Vitamin D (mcg) |
| 14 | Milk, vitamin-D fortifieddairy | Vitamin D (mcg) |
| 15 | Beef liver, cookedanimal | Vitamin D (mcg) |
| 16 | Orange juice, fortifiedplant | Vitamin D (mcg) |
Cod liver oil is by far the highest at around 250 mcg per 100 g. Among whole foods, maitake mushrooms exposed to UV light (28 mcg/100 g), trout (16 mcg/100 g), and salmon (12-14 mcg/100 g) lead the rankings.
The Recommended Dietary Allowance (RDA) for vitamin D is 15 mcg (600 IU) per day for adults aged 1-70, and 20 mcg (800 IU) for adults over 70. The tolerable upper intake level is 100 mcg (4000 IU) per day for adults.
It is difficult for most people to meet vitamin D needs from food alone, especially in northern latitudes or with limited sun exposure. Fatty fish 2-3 times per week provides a meaningful contribution, but many people rely on fortified foods or supplements.
Yes, but only if they have been exposed to ultraviolet light. UV-exposed portobello or maitake mushrooms can contain 5-30 mcg per 100 g - comparable to salmon. Commercially grown mushrooms kept in the dark have very little vitamin D.
Dietary vitamin D (both D2 from plants and D3 from animals) is effectively absorbed and raises serum 25-OH-D levels, similar to sun-derived vitamin D3. D3 is somewhat more potent than D2 at raising blood levels, but both forms are beneficial.
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