x

Start Now

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
knackwurst per 1.0 link (72.0g) 32IU (5%) 4186
colby per 1.0 cup (132.0g) 32IU (5%) 9850
pollock per 1.0 fillet (60.0g) 31IU (5%) 1306
pork loin per 3.0 oz (85.0g) 31IU (5%) 3217
muenster cheese per 1.0 cup (132.0g) 29IU (5%) 10036
monterey cheese per 1.0 cup (132.0g) 29IU (5%) 10173
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
brie per 1.0 oz (28.4g) 6IU (1%) 10020
gouda cheese per 1.0 oz (28.4g) 6IU (1%) 10680
edam cheese per 1.0 oz (28.4g) 6IU (1%) 10710
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%) 15637
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
lamb leg per 3.0 oz (85.0g) 2IU (0%) 77400

Recipes High In Vitamin D

Breakfast

Baked Single Serving or More Bacon, Egg and Cheese

from nutrientoptimiser.com

Sour Cream Breakfast Casserole

from nutrientoptimiser.com

Classic Omelet With Fresh Thyme and Cheddar

from nutrientoptimiser.com

Homemade Turkey Breakfast Sausage

from nutrientoptimiser.com

Creamy Jalapeno-Bacon Brunch Frittata

from nutrientoptimiser.com

Eggs Baked in Bacon Ring

from nutrientoptimiser.com

Brie Omelet

from nutrientoptimiser.com

Bacon Breakfast Bowls

from nutrientoptimiser.com

Baked Eggs in Bacon Wraps

from nutrientoptimiser.com

Salads

Romaine Salad with Anchovy Dressing and Parmesan

from nutrientoptimiser.com

Escarole Salad with Chopped Egg and Anchovy Vinaigrette

from nutrientoptimiser.com

Frisee Salad with Warm Bacon Vinaigrette

from nutrientoptimiser.com

Bacon Caesar Salad

from nutrientoptimiser.com

Frisee Salad with Blue Cheese, Bacon and Hazelnuts

from nutrientoptimiser.com

Salad with Mushrooms and Bacon

from nutrientoptimiser.com

Endive, Stilton, and Bacon Salad

from nutrientoptimiser.com

Chicory Salad with Lemon Anchovy Vinaigrette

from nutrientoptimiser.com

Herb Salad with Feta Cheese

from nutrientoptimiser.com

Dinner

Lemon Herb Duck Breasts

from nutrientoptimiser.com

Vera's Roast Turkey Breast With Garlic and Thyme

from nutrientoptimiser.com

Terry's Feta-Bacon Zucchini

from nutrientoptimiser.com

Turkey Rolls with Pesto

from nutrientoptimiser.com

Romaine with Garlic Lemon Anchovy Dressing

from nutrientoptimiser.com

Fresh Herb Grilled Turkey

from nutrientoptimiser.com

Cashew Ricotta

from nutrientoptimiser.com

Bacon Roll Bites Stuffed with Feta

from nutrientoptimiser.com

Bacon-wrapped Cream Cheese with Olives

from nutrientoptimiser.com