Foods Highest in Vitamin D (D2 + D3), International Units

Compiled by GetFoodFacts Editorial, Food Nutrition Editorial Team

Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Fish oil, cod liver ranks #1 of 50 for Vitamin D (D2 + D3), International Units, at 10000IU per 100g (1250% of the FDA Daily Value).

What These Vitamin D (D2 + D3), International Units Rankings Mean

This ranking surfaces the top 50 whole foods for Vitamin D (D2 + D3), International Units, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. The FDA Daily Value for Vitamin D (D2 + D3), International Units is 800IU, so every row translates directly into a percent-DV figure for an adult on a 2,000-calorie diet.

At the top of the ranking sits Fish oil, cod liver, delivering 10000IU per 100g, 1250% of the Daily Value in a 100g portion. The top three (Fish oil, cod liver, Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw, Mushrooms, portabella, exposed to ultraviolet light, raw) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Vitamin D (D2 + D3), International Units sources side-by-side

#	Food	Amount	% DV
1	Fish oil, cod liver	10000 IU	1250%
2	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	1276 IU	160%
3	Mushrooms, portabella, exposed to ultraviolet light, raw	1135 IU	142%
4	Mushrooms, maitake, raw	1123 IU	140%
5	Fish, halibut, Greenland, raw	1097 IU	137%
6	Mushroom, white, exposed to ultraviolet light, raw	1046 IU	131%
7	Fish, mackerel, salted	1006 IU	126%
8	Fish, carp, raw	988 IU	124%
9	Fish, eel, mixed species, raw	932 IU	117%
10	Salmon, sockeye, canned, drained solids, without skin and bones	859 IU	107%
11	Fish, salmon, sockeye, canned, drained solids	841 IU	105%
12	Salmon, sockeye, canned, total can contents	761 IU	95%
13	Fish, trout, rainbow, farmed, cooked, dry heat	759 IU	95%
14	Fish, salmon, chinook, smoked	685 IU	86%
15	Fish, salmon, sockeye, cooked, dry heat	670 IU	84%
16	Fish, swordfish, cooked, dry heat	666 IU	83%
17	Fish, mackerel, Atlantic, raw	643 IU	80%
18	Fish, sturgeon, mixed species, smoked	642 IU	80%
19	Fish, trout, rainbow, farmed, raw	635 IU	79%
20	Egg, yolk, dried	628 IU	79%
21	Steelhead trout, dried, flesh (Shoshone Bannock)	628 IU	79%
22	Steelhead trout, boiled, canned (Alaska Native)	604 IU	76%
23	Fish, salmon, pink, canned, drained solids	580 IU	73%
24	Fish, salmon, sockeye, raw	563 IU	70%
25	Fish, Salmon, pink, canned, drained solids, without skin and bones	563 IU	70%
26	Fish, swordfish, raw	558 IU	70%
27	Fish, salmon, pink, canned, total can contents	547 IU	68%
28	Fish, cisco, smoked	530 IU	66%
29	Fish, salmon, Atlantic, farmed, cooked, dry heat	526 IU	66%
30	Mushrooms, portabella, exposed to ultraviolet light, grilled	524 IU	66%
31	Fish, salmon, pink, cooked, dry heat	522 IU	65%
32	Fish, sturgeon, mixed species, cooked, dry heat	515 IU	64%
33	Fish, whitefish, mixed species, smoked	512 IU	64%
34	Babyfood, cereal, oatmeal, dry fortified	510 IU	64%
35	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	508 IU	64%
36	Fish, catfish, channel, wild, raw	500 IU	63%
37	Beverages, nutritional shake mix, high protein, powder	500 IU	63%
38	Fish, roe, mixed species, raw	484 IU	61%
39	Fish, whitefish, mixed species, raw	478 IU	60%
40	Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat	457 IU	57%
41	Fish, salmon, coho, wild, cooked, dry heat	451 IU	56%
42	Fish, salmon, Atlantic, farmed, raw	441 IU	55%
43	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	440 IU	55%
44	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	440 IU	55%
45	Fish, pompano, florida, raw	439 IU	55%
46	Fish, salmon, pink, raw	435 IU	54%
47	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	429 IU	54%
48	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	429 IU	54%
49	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	429 IU	54%
50	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	429 IU	54%

Frequently Asked Questions

What food is highest in Vitamin D (D2 + D3), International Units?

Fish oil, cod liver is the food highest in Vitamin D (D2 + D3), International Units, with 10000IU per 100g. That provides 1250% of the Daily Value.

How much Vitamin D (D2 + D3), International Units do I need per day?

The FDA Daily Value for Vitamin D (D2 + D3), International Units is 800IU, based on a 2,000-calorie diet. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare professional for personalized recommendations.

What are good whole food sources of Vitamin D (D2 + D3), International Units?

Top whole food sources of Vitamin D (D2 + D3), International Units include Fish oil, cod liver, Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw, Mushrooms, portabella, exposed to ultraviolet light, raw, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Read our methodology , how this data is sourced, computed, and verified.