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Top 100 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
Food Name Common Serving Amount (% RDI) Vitamin D Per Calorie
mackerel per piece 805IU (134%) Good
white fish per cup 696IU (116%) Great
salmon per oz 570IU (95%) Great
trout per fillet 539IU (90%) Great
cod liver oil per tsp 450IU (75%) Great
sturgeon per oz 438IU (73%) Good
sardine per cup 288IU (48%) Poor
rockfish per fillet 273IU (45%) Good
halibut per oz 196IU (33%) Good
flounder per fillet 177IU (29%) Good
non-fat yogurt per cup 86IU (14%) Poor
cream per cup 76IU (13%) Poor
pork ribs per oz 75IU (12%) Poor
fish roe per tbsp 68IU (11%) Good
pork ribs per rack 54IU (9%) Poor
whiting per fillet 53IU (9%) Poor
blood sausage per slices 52IU (9%) Poor
cod per oz 46IU (8%) Poor
roast ham per cup 45IU (7%) Poor
pepperoni per oz 44IU (7%) Poor
whole egg per large 41IU (7%) Poor
beef liver per slice 40IU (7%) Poor
bologna per cup pieces 39IU (6%) Poor
bratwurst per link cooked 37IU (6%) Poor
liver sausage per oz 37IU (6%) Poor
egg yolk per oz 36IU (6%) Poor
pork chops per oz 32IU (5%) Poor
knackwurst per link 32IU (5%) Poor
colby per cup 32IU (5%) Poor
pork loin per oz 31IU (5%) Poor
pollock per fillet 31IU (5%) Poor
muenster cheese per cup 29IU (5%) Poor
monterey cheese per cup 29IU (5%) Poor
perch per fillet 29IU (5%) Poor
beef kidney per oz 28IU (5%) Poor
limburger cheese per cup 27IU (4%) Poor
kielbasa per oz 26IU (4%) Poor
duck fat per tbsp 24IU (4%) Poor
herring per oz 24IU (4%) Poor
feta cheese per cup 24IU (4%) Poor
pork (lean) per oz 23IU (4%) Poor
parmesan cheese per cup 21IU (4%) Poor
anchovy per oz 20IU (3%) Poor
veal per oz 20IU (3%) Poor
caviar per tbsp 19IU (3%) Poor
roast pork per oz 19IU (3%) Poor
sweetbread per oz 19IU (3%) Poor
shiitake mushroom per cup whole 19IU (3%) Poor
chorizo per oz 17IU (3%) Poor
portabella mushrooms per cup sliced 17IU (3%) Poor
pork sausage per patty 16IU (3%) Poor
beef shortribs per piece 15IU (2%) Poor
lard per tbsp 13IU (2%) Poor
turkey per oz 13IU (2%) Poor
ricotta per cup 12IU (2%) Poor
mozzarella per cup 12IU (2%) Poor
headcheese per slice 10IU (2%) Poor
leg ham per oz 10IU (2%) Poor
beef loin per oz 10IU (2%) Poor
haddock per oz 10IU (2%) Poor
beef brisket per oz 9IU (2%) Poor
beef tripe per oz 9IU (1%) Poor
cheddar cheese per slice 8IU (1%) Poor
beef sausage per serving 8IU (1%) Poor
sirloin steak per oz 8IU (1%) Poor
gruyere cheese per oz 7IU (1%) Poor
lamb kidney per oz 7IU (1%) Poor
ground turkey per oz 7IU (1%) Poor
cheddar per cup 7IU (1%) Poor
chicken patty, cooked per patty 7IU (1%) Poor
egg noodles per cup 6IU (1%) Poor
Noodles, egg, enriched, cooked per cup 6IU (1%) Poor
blue cheese per oz 6IU (1%) Poor
beef heart per oz 6IU (1%) Poor
edam cheese per oz 6IU (1%) Poor
gouda cheese per oz 6IU (1%) Poor
brie per oz 6IU (1%) Poor
rib eye fillet per fillet 5IU (1%) Poor
camembert per oz 5IU (1%) Poor
chuck steak per oz 5IU (1%) Poor
ground pork per oz grilled patties 5IU (1%) Poor
lamb sweetbread per oz 5IU (1%) Poor
t-bone steak per oz 5IU (1%) Poor
white mushroom per cup 5IU (1%) Poor
pork feet per oz 5IU (1%) Poor
bacon per slice raw 4IU (1%) Poor
goat cheese per oz 4IU (1%) Poor
beef rib eye steak per oz 4IU (1%) Poor
duck per cup 4IU (1%) Poor
egg noodles per cup 4IU (1%) Poor
beef tallow per tbsp 4IU (1%) Poor
salami per slice 4IU (1%) Poor
shrimp per oz 3IU (1%) Poor
top round steak per oz 3IU (1%) Poor
roast beef per oz 3IU (1%) Poor
beef roast per oz 3IU (1%) Poor
sandwich spread, pork per tbsp 3IU (1%) Poor
scrapple, pork per cubic inch 2IU (0%) Poor
chicken drumstick per drumstick without skin 2IU (0%) Poor
honey mustard per tbsp 2IU (0%) Poor

Recipes High In Vitamin D