Nutrient
Vitamin D: the Daily Value and where it comes from
The FDA Daily Value for vitamin D is 20 µg for adults and children 4 and over (21 CFR 101.9(c)). Of 3,613 USDA reference foods with a typical portion, 213 give at least 10% of it (2.0 µg) in one portion and 61 give 20% (4.0 µg).
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
- Daily Value
- 20µg
- the reference on every Nutrition Facts label
- Good source
- 2.0µg
- per serving, 10% DV (21 CFR 101.54(c))
- High in vitamin D
- 4.0µg
- per serving, 20% DV (21 CFR 101.54(b))
Portions that give the most vitamin D
Fish, eel (33 µg in 1 cup, 165% DV), Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw (28 µg in 1 cup whole, 140% DV) and Mushroom, white, exposed to ultraviolet light, raw (25 µg in 1 cup whole, 125% DV) give the most per typical portion. The full ranking lists every food that supplies 10% of the Daily Value or more.
Source: USDA FoodData Central, April 30, 2026 release; FDA Daily Values (21 CFR 101.9).
Packaged foods: where "good source" is common
| Category | Products | Good source | Share |
|---|---|---|---|
| Processed Cereal Products | 1,868 | 368 | 20% |
| Energy, Protein and Muscle Recovery Drinks | 1,646 | 159 | 10% |
| Plant Based Milk | 1,173 | 108 | 9% |
| Milk | 5,133 | 443 | 9% |
| Canned Seafood | 1,154 | 93 | 8% |
| Yogurt | 6,425 | 433 | 7% |
| Fish and Seafood | 1,235 | 80 | 6% |
| Canned Tuna | 885 | 49 | 6% |
Source: USDA FoodData Central branded foods, April 30, 2026 release; "good source": 10% or more of the Daily Value per serving (21 CFR 101.54(c)).
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.
| Age | Women and girls | Men and boys |
|---|---|---|
| 2-3 | 15 µg | 15 µg |
| 4-8 | 15 µg | 15 µg |
| 9-13 | 15 µg | 15 µg |
| 14-18 | 15 µg | 15 µg |
| 19-30 | 15 µg | 15 µg |
| 31-50 | 15 µg | 15 µg |
| 51 and older | 15 µg | 15 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.
See every food ranked by vitamin D
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