Vitamins
Top 50 Foods Highest in Vitamin D (D2 + D3)
Ranked by Vitamin D (D2 + D3) content per 100g edible portion. Daily Value: 20.0 ug (FDA 2020). Data from USDA FoodData Central.
Vitamin D (D2 + D3): benefits, deficiency & absorption tips#1 Highest
Fish oil, cod liver
250 ug
Daily Value
20.0 ug
FDA 2020
Foods ranked
49
with Vitamin D (D2 + D3) data
Complete Ranking — Vitamin D (D2 + D3) per 100g
| # | Food | Vitamin D (D2 + D3) (ug) | % DV | Calories | Group |
|---|---|---|---|---|---|
| 1 | Fish oil, cod liver | 250 | 1250% (Excellent) | 902 kcal | Fats and Oils |
| 2 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw vs #1 | 31.9 | 159% (Excellent) | 22 kcal | Vegetables and Vegetable Products |
| 3 | Mushrooms, portabella, exposed to ultraviolet light, raw vs #1 | 28.4 | 142% (Excellent) | 22 kcal | Vegetables and Vegetable Products |
| 4 | Mushrooms, maitake, raw vs #1 | 28.1 | 141% (Excellent) | 31 kcal | Vegetables and Vegetable Products |
| 5 | Fish, halibut, Greenland, raw vs #1 | 27.4 | 137% (Excellent) | 186 kcal | Finfish and Shellfish Products |
| 6 | Mushroom, white, exposed to ultraviolet light, raw vs #1 | 26.2 | 131% (Excellent) | 22 kcal | Vegetables and Vegetable Products |
| 7 | Fish, mackerel, salted vs #1 | 25.2 | 126% (Excellent) | 305 kcal | Finfish and Shellfish Products |
| 8 | Fish, carp, raw vs #1 | 24.7 | 124% (Excellent) | 127 kcal | Finfish and Shellfish Products |
| 9 | Fish, eel, mixed species, raw vs #1 | 23.3 | 116% (Excellent) | 184 kcal | Finfish and Shellfish Products |
| 10 | Salmon, sockeye, canned, drained solids, without skin and bones vs #1 | 21.5 | 108% (Excellent) | 158 kcal | Finfish and Shellfish Products |
| 11 | Fish, salmon, sockeye, canned, drained solids vs #1 | 21.0 | 105% (Excellent) | 167 kcal | Finfish and Shellfish Products |
| 12 | Fish, trout, rainbow, farmed, cooked, dry heat vs #1 | 19.0 | 95% (High) | 168 kcal | Finfish and Shellfish Products |
| 13 | Salmon, sockeye, canned, total can contents vs #1 | 19.0 | 95% (High) | 153 kcal | Finfish and Shellfish Products |
| 14 | Margarine,spread, 35-39% fat, tub vs #1 | 17.5 | 88% (High) | 349 kcal | Fats and Oils |
| 15 | Fish, salmon, chinook, smoked vs #1 | 17.1 | 86% (High) | 117 kcal | Finfish and Shellfish Products |
| 16 | Fish, salmon, sockeye, cooked, dry heat vs #1 | 16.7 | 84% (High) | 156 kcal | Finfish and Shellfish Products |
| 17 | Fish, swordfish, cooked, dry heat vs #1 | 16.6 | 83% (High) | 172 kcal | Finfish and Shellfish Products |
| 18 | Fish, mackerel, Atlantic, raw vs #1 | 16.1 | 81% (High) | 205 kcal | Finfish and Shellfish Products |
| 19 | Fish, sturgeon, mixed species, smoked vs #1 | 16.1 | 81% (High) | 173 kcal | Finfish and Shellfish Products |
| 20 | Fish, trout, rainbow, farmed, raw vs #1 | 15.9 | 79% (High) | 141 kcal | Finfish and Shellfish Products |
| 21 | Steelhead trout, dried, flesh (Shoshone Bannock) vs #1 | 15.7 | 78% (High) | 382 kcal | American Indian/Alaska Native Foods |
| 22 | Steelhead trout, boiled, canned (Alaska Native) vs #1 | 15.1 | 76% (High) | 159 kcal | American Indian/Alaska Native Foods |
| 23 | Fish, salmon, pink, canned, drained solids vs #1 | 14.5 | 73% (High) | 138 kcal | Finfish and Shellfish Products |
| 24 | Fish, salmon, sockeye, raw vs #1 | 14.1 | 71% (High) | 131 kcal | Finfish and Shellfish Products |
| 25 | Fish, Salmon, pink, canned, drained solids, without skin and bones vs #1 | 14.1 | 71% (High) | 136 kcal | Finfish and Shellfish Products |
| 26 | Fish, swordfish, raw vs #1 | 13.9 | 69% (High) | 144 kcal | Finfish and Shellfish Products |
| 27 | Fish, salmon, pink, canned, total can contents vs #1 | 13.7 | 68% (High) | 129 kcal | Finfish and Shellfish Products |
| 28 | Fish, cisco, smoked vs #1 | 13.3 | 67% (High) | 177 kcal | Finfish and Shellfish Products |
| 29 | Mushrooms, portabella, exposed to ultraviolet light, grilled vs #1 | 13.1 | 66% (High) | 29 kcal | Vegetables and Vegetable Products |
| 30 | Fish, salmon, Atlantic, farmed, cooked, dry heat vs #1 | 13.1 | 66% (High) | 206 kcal | Finfish and Shellfish Products |
| 31 | Fish, salmon, pink, cooked, dry heat vs #1 | 13.0 | 65% (High) | 153 kcal | Finfish and Shellfish Products |
| 32 | Fish, sturgeon, mixed species, cooked, dry heat vs #1 | 12.9 | 64% (High) | 135 kcal | Finfish and Shellfish Products |
| 33 | Fish, whitefish, mixed species, smoked vs #1 | 12.8 | 64% (High) | 108 kcal | Finfish and Shellfish Products |
| 34 | Babyfood, cereal, oatmeal, dry fortified vs #1 | 12.7 | 63% (High) | 394 kcal | Baby Foods |
| 35 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified vs #1 | 12.7 | 63% (High) | 396 kcal | Baby Foods |
| 36 | Beverages, nutritional shake mix, high protein, powder vs #1 | 12.5 | 63% (High) | 392 kcal | Beverages |
| 37 | Fish, catfish, channel, wild, raw vs #1 | 12.5 | 63% (High) | 95 kcal | Finfish and Shellfish Products |
| 38 | Fish, roe, mixed species, raw vs #1 | 12.1 | 61% (High) | 143 kcal | Finfish and Shellfish Products |
| 39 | Fish, whitefish, mixed species, raw vs #1 | 12.0 | 60% (High) | 134 kcal | Finfish and Shellfish Products |
| 40 | Margarine Spread, 40-49% fat, tub vs #1 | 11.8 | 59% (High) | 401 kcal | Fats and Oils |
| 41 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat vs #1 | 11.4 | 57% (High) | 201 kcal | Finfish and Shellfish Products |
| 42 | Fish, salmon, coho, wild, cooked, dry heat vs #1 | 11.3 | 57% (High) | 139 kcal | Finfish and Shellfish Products |
| 43 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D vs #1 | 11.0 | 55% (High) | 358 kcal | Dairy and Egg Products |
| 44 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D vs #1 | 11.0 | 55% (High) | 362 kcal | Dairy and Egg Products |
| 45 | Fish, pompano, florida, raw vs #1 | 11.0 | 55% (High) | 164 kcal | Finfish and Shellfish Products |
| 46 | Fish, salmon, Atlantic, farmed, raw vs #1 | 11.0 | 55% (High) | 208 kcal | Finfish and Shellfish Products |
| 47 | Fish, salmon, pink, raw vs #1 | 10.9 | 54% (High) | 127 kcal | Finfish and Shellfish Products |
| 48 | Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D vs #1 | 10.7 | 53% (High) | 533 kcal | Fats and Oils |
| 49 | Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D vs #1 | 10.7 | 53% (High) | 535 kcal | Fats and Oils |
* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.