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Top 101 Foods High In Vitamin D

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Vitamin D

600 IU
MALES
600 IU
FEMALES
600 IU
PREGNANT
600 IU
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
mackerel per 1.0 piece (80.0g) 805IU (134%) 182
white fish per 1.0 cup (136.0g) 696IU (116%) 127
salmon per 3.0 oz (85.0g) 570IU (95%) 140
trout per 1.0 fillet (71.0g) 539IU (90%) 133
cod liver oil per 1.0 tsp (4.5g) 450IU (75%) 54
sturgeon per 3.0 oz (85.0g) 438IU (73%) 157
sardine per 1.0 cup (149.0g) 288IU (48%) 647
rockfish per 1.0 fillet (149.0g) 273IU (45%) 357
halibut per 3.0 oz (85.0g) 196IU (33%) 288
flounder per 1.0 fillet (127.0g) 177IU (29%) 371
non-fat yogurt per 1.0 cup (245.0g) 86IU (14%) 1337
cream per 1.0 cup (120.0g) 76IU (13%) 3238
pork ribs per 3.0 oz (85.0g) 75IU (12%) 2461
fish roe per 1.0 tbsp (14.0g) 68IU (11%) 177
pork ribs per 1.0 rack (122.0g) 54IU (9%) 2945
whiting per 1.0 fillet (72.0g) 53IU (9%) 953
blood sausage per 4.0 slices (100.0g) 52IU (9%) 4373
cod per 1.0 oz (28.4g) 46IU (8%) 1081
roast ham per 1.0 cup (140.0g) 45IU (7%) 3338
pepperoni per 3.0 oz (85.0g) 44IU (7%) 5815
whole egg per 1.0 large (50.0g) 41IU (7%) 1046
beef liver per 1.0 slice (81.0g) 40IU (7%) 2143
bologna per 1.0 cup pieces (138.0g) 39IU (6%) 6643
liver sausage per 3.0 oz (85.0g) 37IU (6%) 4514
bratwurst per 1.0 link cooked (85.0g) 37IU (6%) 4541
egg yolk per 1.0 oz (28.4g) 36IU (6%) 1310
pork chops per 3.0 oz (85.0g) 32IU (5%) 2747
colby per 1.0 cup (132.0g) 32IU (5%) 9850
knackwurst per 1.0 link (72.0g) 32IU (5%) 4186
pollock per 1.0 fillet (60.0g) 31IU (5%) 1306
pork loin per 3.0 oz (85.0g) 31IU (5%) 3217
monterey cheese per 1.0 cup (132.0g) 29IU (5%) 10173
muenster cheese per 1.0 cup (132.0g) 29IU (5%) 10036
perch per 1.0 fillet (50.0g) 29IU (5%) 993
beef kidney per 3.0 oz (85.0g) 28IU (5%) 2855
limburger cheese per 1.0 cup (134.0g) 27IU (4%) 9810
kielbasa per 3.0 oz (85.0g) 26IU (4%) 6500
duck fat per 1.0 tbsp (12.8g) 24IU (4%) 2771
herring per 1.0 oz (28.4g) 24IU (4%) 1514
feta cheese per 1.0 cup (150.0g) 24IU (4%) 9900
pork (lean) per 3.0 oz (85.0g) 23IU (4%) 4644
parmesan cheese per 1.0 cup (100.0g) 21IU (4%) 12000
anchovy per 1.0 oz (28.4g) 20IU (3%) 1826
veal per 3.0 oz (85.0g) 20IU (3%) 3939
caviar per 1.0 tbsp (16.0g) 19IU (3%) 1354
sweetbread per 3.0 oz (85.0g) 19IU (3%) 8673
roast pork per 3.0 oz (85.0g) 19IU (3%) 5427
shiitake mushroom per 1.0 cup whole (89.0g) 19IU (3%) 1114
chorizo per 1.0 oz (28.4g) 17IU (3%) 4475
portabella mushrooms per 1.0 cup sliced (121.0g) 17IU (3%) 1243
pork sausage per 1.0 patty (27.0g) 16IU (3%) 3362
beef shortribs per 1.0 piece (121.0g) 15IU (2%) 14750
lard per 1.0 tbsp (12.8g) 13IU (2%) 5306
turkey per 3.0 oz (85.0g) 13IU (2%) 7560
ricotta per 0.5 cup (124.0g) 12IU (2%) 10440
mozzarella per 1.0 cup (86.0g) 12IU (2%) 13029
headcheese per 1.0 slice (28.0g) 10IU (2%) 2546
leg ham per 3.0 oz (85.0g) 10IU (2%) 8250
beef loin per 3.0 oz (85.0g) 10IU (2%) 13900
haddock per 1.0 oz (28.4g) 10IU (2%) 2047
beef brisket per 3.0 oz (85.0g) 9IU (2%) 15273
beef tripe per 3.0 oz (85.0g) 9IU (1%) 6180
cheddar cheese per 1.0 slice (19.0g) 8IU (1%) 6000
beef sausage per 1.0 serving (43.0g) 8IU (1%) 11067
sirloin steak per 3.0 oz (85.0g) 8IU (1%) 16200
gruyere cheese per 1.0 oz (28.4g) 7IU (1%) 10325
ground turkey per 3.0 oz (85.0g) 7IU (1%) 19350
lamb kidney per 3.0 oz (85.0g) 7IU (1%) 8400
cheddar per 1.0 cup (132.0g) 7IU (1%) 20760
chicken patty, cooked per 1.0 patty (60.0g) 7IU (1%) 15655
egg noodles per 1.0 cup (160.0g) 6IU (1%) 20700
Noodles, egg, enriched, cooked per 1.0 cup (160.0g) 6IU (1%) 20700
blue cheese per 1.0 oz (28.4g) 6IU (1%) 10086
beef heart per 3.0 oz (85.0g) 6IU (1%) 15343
edam cheese per 1.0 oz (28.4g) 6IU (1%) 10710
brie per 1.0 oz (28.4g) 6IU (1%) 10020
gouda cheese per 1.0 oz (28.4g) 6IU (1%) 10680
rib eye fillet per 1.0 fillet (135.0g) 5IU (1%) 29850
camembert per 1.0 oz (28.4g) 5IU (1%) 10000
t-bone steak per 3.0 oz (85.0g) 5IU (1%) 29400
chuck steak per 3.0 oz (85.0g) 5IU (1%) 19400
ground pork per 3.0 oz grilled patties (85.0g) 5IU (1%) 18500
lamb sweetbread per 3.0 oz (85.0g) 5IU (1%) 14400
white mushroom per 1.0 cup (70.0g) 5IU (1%) 1886
pork feet per 1.0 oz (28.4g) 5IU (1%) 5250
bacon per 1.0 slice raw (28.0g) 4IU (1%) 15638
goat cheese per 1.0 oz (28.4g) 4IU (1%) 10560
beef rib eye steak per 3.0 oz (85.0g) 4IU (1%) 29760
duck per 1.0 cup (140.0g) 4IU (1%) 67400
egg noodles per 1.0 cup (38.0g) 4IU (1%) 20945
beef tallow per 1.0 tbsp (12.8g) 4IU (1%) 19329
salami per 1.0 slice (9.8g) 4IU (1%) 6300
beef roast per 3.0 oz (85.0g) 3IU (1%) 26700
top round steak per 3.0 oz (85.0g) 3IU (1%) 31350
roast beef per 3.0 oz (85.0g) 3IU (1%) 32850
shrimp per 3.0 oz (85.0g) 3IU (1%) 17850
sandwich spread, pork per 1.0 tbsp (15.0g) 3IU (1%) 6409
scrapple, pork per 1.0 cubic inch (17.0g) 2IU (0%) 9831
chicken drumstick per 1.0 drumstick without skin (95.0g) 2IU (0%) 44700
honey mustard per 2.0 tbsp (30.0g) 2IU (0%) 46400
ground beef, 75/25 per 3.0 oz (85.0g) 2IU (0%) 83100

Recipes High In Vitamin D