GetFoodFacts

Foods high in vitamin D

The most vitamin D per typical portion among 10,679 USDA reference foods: eel, 33 µg in 1 cup, 165% of the 20 µg Daily Value. 26 of the 922 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most vitamin D per portion?

  1. 1
    Eel
    Fish, eel · 1 cup (135 g)
    33µg165% DV · 25 µg per 100 g · 18 µg per 200 calories
  2. 2
    Brown mushrooms
    Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw · 1 cup whole (87 g)
    28µg140% DV · 32 µg per 100 g · 290 µg per 200 calories
  3. 3
    White mushrooms
    Mushroom, white, exposed to ultraviolet light, raw · 1 cup whole (96 g)
    25µg125% DV · 26 µg per 100 g · 238 µg per 200 calories
  4. 4
    Portabella mushrooms
    Mushrooms, portabella, exposed to ultraviolet light, raw · 1 cup diced (86 g)
    24µg120% DV · 28 µg per 100 g · 258 µg per 200 calories
  5. 5
    Carp
    Fish, carp · 1 fillet, any size (90 g)
    23µg115% DV · 26 µg per 100 g · 24 µg per 200 calories
  6. 6
    Mackerel
    Fish, mackerel, salted · 1 piece (5-1/2" x 1-1/2" x 1/2") (80 g)
    20µg100% DV · 25 µg per 100 g · 17 µg per 200 calories
  7. 7
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    20µg100% DV · 15 µg per 100 g · 13 µg per 200 calories
  8. 8
    Maitake mushrooms
    Mushrooms, maitake, raw · 1 cup diced (70 g)
    20µg100% DV · 28 µg per 100 g · 181 µg per 200 calories
  9. 9
    Salmon
    Salmon, sockeye, canned, drained solids, without skin and bones · 3 oz (85 g)
    18µg90% DV · 22 µg per 100 g · 27 µg per 200 calories
  10. 10
    Trout
    Fish, trout, grilled · 1 small/regular fillet (90 g)
    18µg90% DV · 20 µg per 100 g · 20 µg per 200 calories
  11. 11
    Sturgeon
    Fish, sturgeon, mixed species, smoked · 3 oz (85 g)
    14µg70% DV · 16 µg per 100 g · 19 µg per 200 calories
  12. 12
    Pompano
    Fish, pompano, grilled · 1 small/regular fillet (90 g)
    13µg65% DV · 14 µg per 100 g · 12 µg per 200 calories
  13. 13
    Cisco
    Fish, cisco, smoked · 3 oz (85 g)
    11µg55% DV · 13 µg per 100 g · 15 µg per 200 calories
  14. 14
    Whitefish
    Fish, whitefish, mixed species, smoked · 3 oz (85 g)
    11µg55% DV · 13 µg per 100 g · 24 µg per 200 calories
  15. 15
    Fish
    Fish, canned · 1 cup (135 g)
    9.9µg50% DV · 7.3 µg per 100 g · 9.4 µg per 200 calories
  16. 16
    Snapper
    Fish, snapper · 1 fillet, any size (90 g)
    9.7µg48% DV · 11 µg per 100 g · 12 µg per 200 calories
  17. 17
    Bass
    Fish, bass, steamed · 1 large fillet (135 g)
    9.6µg48% DV · 7.1 µg per 100 g · 12 µg per 200 calories
  18. 18
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    7.2µg36% DV · 4.8 µg per 100 g · 4.6 µg per 200 calories
  19. 19
    Halibut
    Fish, halibut · 1 cup (135 g)
    6.8µg34% DV · 5.0 µg per 100 g · 5.7 µg per 200 calories
  20. 20
    Steamed
    Fish, NS as to type, steamed · 1 small/regular fillet (90 g)
    6.0µg30% DV · 6.7 µg per 100 g · 7.8 µg per 200 calories
  21. 21
    Baked or broiled
    Fish, NS as to type, baked or broiled · 1 small/regular fillet (90 g)
    5.8µg29% DV · 6.5 µg per 100 g · 6.3 µg per 200 calories
  22. 22
    Tuna
    Fish, tuna, light, canned in oil, drained solids · 3 oz (85 g)
    5.7µg29% DV · 6.7 µg per 100 g · 6.8 µg per 200 calories
  23. 23
    Tilapia
    Fish, tilapia, steamed · 1 large fillet (135 g)
    5.3µg27% DV · 3.9 µg per 100 g · 6.4 µg per 200 calories
  24. 24
    Perch
    Fish, perch, steamed · 1 large fillet (135 g)
    5.1µg25% DV · 3.8 µg per 100 g · 6.6 µg per 200 calories
  25. 25
    Flounder
    Fish, flounder, grilled · 1 large fillet (135 g)
    4.9µg25% DV · 3.6 µg per 100 g · 6.6 µg per 200 calories
  26. 26
    Oat milk
    Oat milk · 1 cup (244 g)
    4.1µg20% DV · 1.7 µg per 100 g · 7.6 µg per 200 calories
  27. 27
    Veal
    Veal, seam fat only, cooked · 3 oz (85 g)
    3.8µg19% DV · 4.5 µg per 100 g · 1.8 µg per 200 calories
  28. 28
    Fried
    Fish, NS as to type, fried · 1 small/regular fillet (90 g)
    3.8µg19% DV · 4.2 µg per 100 g · 3.1 µg per 200 calories
  29. 29
    Pike
    Fish, pike · 1 cup (135 g)
    3.6µg18% DV · 2.7 µg per 100 g · 3.1 µg per 200 calories
  30. 30
    Malted milk
    Milk, malted · 1 cup (256 g)
    3.6µg18% DV · 1.4 µg per 100 g · 4.2 µg per 200 calories
  31. 31
    Morel mushrooms
    Mushrooms, morel, raw · 1 cup (66 g)
    3.4µg17% DV · 5.1 µg per 100 g · 33 µg per 200 calories
  32. 32
    Chocolate milk
    Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D · 1 cup (250 g)
    3.3µg17% DV · 1.3 µg per 100 g · 3.1 µg per 200 calories
  33. 33
    Whole chocolate milk
    Chocolate milk, whole · 1 cup (248 g)
    3.2µg16% DV · 1.3 µg per 100 g · 3.1 µg per 200 calories
  34. 34
    Fruit yogurt
    Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D · 1 cup (8 fl oz) (245 g)
    3.2µg16% DV · 1.3 µg per 100 g · 2.5 µg per 200 calories
  35. 35
    Yogurt
    Yogurt, fruit variety, nonfat, fortified with vitamin D · 1 cup (8 fl oz) (245 g)
    3.2µg16% DV · 1.3 µg per 100 g · 2.7 µg per 200 calories
  36. 36
    Buttermilk
    Milk, buttermilk, fluid, whole · 1 cup (245 g)
    3.2µg16% DV · 1.3 µg per 100 g · 4.2 µg per 200 calories
  37. 37
    Goat milk
    Milk, goat, fluid, with added vitamin D · 1 cup (244 g)
    3.2µg16% DV · 1.3 µg per 100 g · 3.8 µg per 200 calories
  38. 38
    Whole milk
    Milk, whole, 3.25% milkfat, with added vitamin D · 1 cup (244 g)
    3.2µg16% DV · 1.3 µg per 100 g · 4.3 µg per 200 calories
  39. 39
    Low sodium milk
    Milk, low sodium, fluid · 1 cup (244 g)
    3.2µg16% DV · 1.3 µg per 100 g · 4.3 µg per 200 calories
  40. 40
    White fish
    Fish, white, mixed species, steamed · 1 large fillet (135 g)
    3.1µg16% DV · 2.3 µg per 100 g · 4.4 µg per 200 calories
  41. 41
    Eggnog
    Eggnog · 1 cup (254 g)
    3.0µg15% DV · 1.2 µg per 100 g · 2.7 µg per 200 calories
  42. 42
    Spoonbread
    Spoonbread · 1 cup (187 g)
    3.0µg15% DV · 1.6 µg per 100 g · 1.9 µg per 200 calories
  43. 43
    Nonfat milk
    Milk, fluid, nonfat, calcium fortified (fat free or skim) · 1 cup (247 g)
    3.0µg15% DV · 1.2 µg per 100 g · 6.9 µg per 200 calories
  44. 44
    Vanilla yogurt
    Yogurt, vanilla, low fat, fortified with vitamin D · 1 cup (8 fl oz) (245 g)
    2.9µg15% DV · 1.2 µg per 100 g · 2.8 µg per 200 calories
  45. 45
    Soy yogurt
    Yogurt, soy · 1 cup (245 g)
    2.9µg15% DV · 1.2 µg per 100 g · 2.7 µg per 200 calories
  46. 46
    Nonfat milk yogurt
    Yogurt, nonfat milk, plain · 1 cup (245 g)
    2.9µg15% DV · 1.2 µg per 100 g · 4.8 µg per 200 calories
  47. 47
    Lowfat milk
    Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D · 1 cup (244 g)
    2.9µg15% DV · 1.2 µg per 100 g · 5.7 µg per 200 calories
  48. 48
    Reduced fat milk
    Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D · 1 cup (244 g)
    2.9µg15% DV · 1.2 µg per 100 g · 4.8 µg per 200 calories
  49. 49
    Soy milk
    Soymilk (All flavors), enhanced · 1 cup (243 g)
    2.9µg15% DV · 1.2 µg per 100 g · 5.3 µg per 200 calories
  50. 50
    SILK Plain, soymilk
    1 cup (243 g)
    2.9µg15% DV · 1.2 µg per 100 g · 5.9 µg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much vitamin D a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA (600 IU; 800 IU from age 71)): 15 µg for women and 15 µg for men aged 19 to 30. Ages 71 and older: 20 µg (800 IU). The table gives International Units; 1 µg = 40 IU.

AgeWomen and girlsMen and boys
2-315 µg15 µg
4-815 µg15 µg
9-1315 µg15 µg
14-1815 µg15 µg
19-3015 µg15 µg
31-5015 µg15 µg
51 and older15 µg15 µg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodVitamin D per 100 gIn the portion ranking
Fish oil, cod liver250 µgnot an everyday portion (rule above)
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw32 µgranked 2
Mushrooms, portabella, exposed to ultraviolet light, raw28 µgranked 4
Mushrooms, maitake, raw28 µgranked 8
Mushroom, white, exposed to ultraviolet light, raw26 µgranked 3
Fish, carp26 µgranked 5
Fish, mackerel, salted25 µgranked 6
Fish, eel25 µgranked 1

Source: USDA FoodData Central, April 30, 2026 release.

Packaged foods that are a good source

CategoryProductsDeclare vitamin DGood source (10%+ DV per serving)
Processed Cereal Products1,8681,292368 (20%)
Energy, Protein and Muscle Recovery Drinks1,646392159 (10%)
Plant Based Milk1,173180108 (9%)
Milk5,133554443 (9%)
Canned Seafood1,15419993 (8%)
Yogurt6,4251,270433 (7%)
Fish and Seafood1,23519280 (6%)
Canned Tuna88520449 (6%)

Source: USDA FoodData Central branded foods (manufacturer label data), April 30, 2026 release; "good source": 21 CFR 101.54(c).

Vitamin D: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov