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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 piece 805IU (134%) 182
white fish per cup 696IU (116%) 127
salmon per oz 570IU (95%) 140
trout per fillet 539IU (90%) 133
cod liver oil per tsp 450IU (75%) 54
sturgeon per oz 438IU (73%) 157
sardine per cup 288IU (48%) 647
rockfish per fillet 273IU (45%) 357
halibut per oz 196IU (33%) 288
flounder per fillet 177IU (29%) 371
non-fat yogurt per cup 86IU (14%) 1337
cream per cup 76IU (13%) 3238
pork ribs per oz 75IU (12%) 2461
fish roe per tbsp 68IU (11%) 177
pork ribs per rack 54IU (9%) 2945
whiting per fillet 53IU (9%) 953
blood sausage per slices 52IU (9%) 4373
cod per oz 46IU (8%) 1081
roast ham per cup 45IU (7%) 3338
pepperoni per oz 44IU (7%) 5815
whole egg per large 41IU (7%) 1046
beef liver per slice 40IU (7%) 2143
bologna per cup pieces 39IU (6%) 6643
bratwurst per link cooked 37IU (6%) 4541
liver sausage per oz 37IU (6%) 4514
egg yolk per oz 36IU (6%) 1310
pork chops per oz 32IU (5%) 2747
knackwurst per link 32IU (5%) 4186
colby per cup 32IU (5%) 9850
pork loin per oz 31IU (5%) 3217
pollock per fillet 31IU (5%) 1306
monterey cheese per cup 29IU (5%) 10173
muenster cheese per cup 29IU (5%) 10036
perch per fillet 29IU (5%) 993
beef kidney per oz 28IU (5%) 2855
limburger cheese per cup 27IU (4%) 9810
kielbasa per oz 26IU (4%) 6500
duck fat per tbsp 24IU (4%) 2771
herring per oz 24IU (4%) 1514
feta cheese per cup 24IU (4%) 9900
pork (lean) per oz 23IU (4%) 4644
parmesan cheese per cup 21IU (4%) 12000
anchovy per oz 20IU (3%) 1826
veal per oz 20IU (3%) 3939
caviar per tbsp 19IU (3%) 1354
roast pork per oz 19IU (3%) 5427
sweetbread per oz 19IU (3%) 8673
shiitake mushroom per cup whole 19IU (3%) 1114
chorizo per oz 17IU (3%) 4475
portabella mushrooms per cup sliced 17IU (3%) 1243
pork sausage per patty 16IU (3%) 3362
beef shortribs per piece 15IU (2%) 14750
lard per tbsp 13IU (2%) 5306
turkey per oz 13IU (2%) 7560
ricotta per cup 12IU (2%) 10440
mozzarella per cup 12IU (2%) 13029
headcheese per slice 10IU (2%) 2546
leg ham per oz 10IU (2%) 8250
beef loin per oz 10IU (2%) 13900
haddock per oz 10IU (2%) 2047
beef brisket per oz 9IU (2%) 15273
beef tripe per oz 9IU (1%) 6180
cheddar cheese per slice 8IU (1%) 6000
beef sausage per serving 8IU (1%) 11067
sirloin steak per oz 8IU (1%) 16200
gruyere cheese per oz 7IU (1%) 10325
lamb kidney per oz 7IU (1%) 8400
ground turkey per oz 7IU (1%) 19350
cheddar per cup 7IU (1%) 20760
chicken patty, cooked per patty 7IU (1%) 15655
egg noodles per cup 6IU (1%) 20700
Noodles, egg, enriched, cooked per cup 6IU (1%) 20700
blue cheese per oz 6IU (1%) 10086
beef heart per oz 6IU (1%) 15343
brie per oz 6IU (1%) 10020
gouda cheese per oz 6IU (1%) 10680
edam cheese per oz 6IU (1%) 10710
rib eye fillet per fillet 5IU (1%) 29850
camembert per oz 5IU (1%) 10000
t-bone steak per oz 5IU (1%) 29400
chuck steak per oz 5IU (1%) 19400
ground pork per oz grilled patties 5IU (1%) 18500
lamb sweetbread per oz 5IU (1%) 14400
white mushroom per cup 5IU (1%) 1886
pork feet per oz 5IU (1%) 5250
bacon per slice raw 4IU (1%) 15638
goat cheese per oz 4IU (1%) 10560
beef rib eye steak per oz 4IU (1%) 29760
duck per cup 4IU (1%) 67400
egg noodles per cup 4IU (1%) 20945
beef tallow per tbsp 4IU (1%) 19329
salami per slice 4IU (1%) 6300
shrimp per oz 3IU (1%) 17850
top round steak per oz 3IU (1%) 31350
roast beef per oz 3IU (1%) 32850
beef roast per oz 3IU (1%) 26700
sandwich spread, pork per tbsp 3IU (1%) 6409
scrapple, pork per cubic inch 2IU (0%) 9831
chicken drumstick per drumstick without skin 2IU (0%) 44700
honey mustard per tbsp 2IU (0%) 46400
porterhouse steak (fat trimmed) per oz 2IU (0%) 43500

Recipes High In Vitamin D