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Food Name | Vitamin D2 | Vitamin D3 | Vitamin D (mcg) | Vitamin D (IU) |
Fish oil, cod liver | | | 250.0 | 10000 |
Mushrooms, maitake, raw | 28.1 | 0.0 | 28.1 | 1123 |
Fish, halibut, Greenland, raw | | 27.4 | 27.4 | 1097 |
Fish, mackerel, salted | | 25.2 | 25.2 | 1006 |
Fish, carp, raw | | 24.7 | 24.7 | 988 |
Malted drink mix, chocolate, with added nutrients, powder | | | 23.8 | 952 |
Malted drink mix, natural, with added nutrients, powder | | | 23.5 | 941 |
Fish, eel, mixed species, raw | | 23.3 | 23.3 | 932 |
Salmon, sockeye, canned, drained solids, without skin and bones | 0.0 | 21.5 | 21.5 | 859 |
Fish, salmon, sockeye, canned, drained solids | 0.0 | 21.0 | 21.0 | 841 |
Fish, trout, rainbow, farmed, cooked, dry heat | | 19.0 | 19.0 | 759 |
Salmon, sockeye, canned, total can contents | | 19.0 | 19.0 | 761 |
Fish, salmon, chinook, smoked | | 17.1 | 17.1 | 685 |
Fish, swordfish, cooked, dry heat | | 16.6 | 16.6 | 666 |
|
Usage Note
- Nutrition data are calculated per 100g of food weight.
- Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
- Click on a number in table footer to go to a particular page.
Choose nutrition data to display
- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, IU = International Unit, kcal = kilocalorie, kJ = kilojoule.
Vitamin D
This database contains vitamin D contents of nearly 5,000 foods. Vitamin D is expressed in units of mcg or IU where 40 IU Vitamin D = 1 mcg.
Vitamin D is a group of fat-soluble secosteroids responsible for intestinal absorption of calcium and phosphate. In humans, the most important related compounds of vitamin D are vitamin D2 and vitamin D3. Cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2) are unique as they constitute what we know as vitamin D and can be ingested from the diet and/or supplements. The body can also synthesize vitamin D (from cholesterol) when sun exposure is adequate (hence its nickname, the "sunshine vitamin").
Ergocalciferol (Vitamin D2) and Cholecalciferol (Vitamin D3)
Ergocalciferol is a provitamin form of vitamin D, also called vitamin D2. Ergocalciferol is created when ultraviolet light activates ergosterol.
Ergocalciferol may be used as a vitamin D supplement, and a 2011 clinical guideline considered it to be as effective as cholecalciferol (vitamin D3), which is produced naturally by the skin when exposed to ultraviolet light. Conflicting evidence exists for how similarly D2 and D3 behave in the body and whether they are equally active, with preliminary studies suggesting D3 is more potent, while others report equal efficacy. Cholecalciferol (vitamin D3) is sensitive to UV radiation and rapidly, but reversibly, forms other sterols which can further irreversibly convert to ergosterol.
Low Vitamin D and Aging Problems
A July 2013 study has found that low vitamin D levels in people over 55 are associated with an inability to perform ordinary tasks of daily life: a vitamin D level below 20 nanograms per milliliter was associated with an increased number of disabilities compared with those with a normal level (above 30). Vitamin D is known to influence muscle health. A reduction in muscle mass increases the risk of functional limitations among older individuals.
Read more ...
Food Sources of Vitamin D
Fish dishes richest in vitamin D (per 100 g of food weight):
| Vitamin D (IU) |
| Fish Sources Highest in Vitamin D Content |
| 1097 |
| Fish, halibut, Greenland, raw |
| 932 |
| Fish, eel, mixed species, raw |
| 859 |
| Salmon, sockeye, canned, drained solids, without skin and bones |
| 841 |
| Fish, salmon, sockeye, canned, drained solids |
| 761 |
| Salmon, sockeye, canned, total can contents |
| 759 |
| Fish, trout, rainbow, farmed, cooked, dry heat |
| 685 |
| Fish, salmon, chinook, smoked |
| 666 |
| Fish, swordfish, cooked, dry heat |
| 643 |
| Fish, mackerel, Atlantic, raw |
| 642 |
| Fish, sturgeon, mixed species, smoked |
| 635 |
| Fish, trout, rainbow, farmed, raw |
| 580 |
| Fish, salmon, pink, canned, drained solids |
| 563 |
| Fish, Salmon, pink, canned, drained solids, without skin and bones |
| 547 |
| Fish, salmon, pink, canned, total can contents |
| 526 |
| Fish, salmon, sockeye, cooked, dry heat |
| 522 |
| Fish, salmon, pink, cooked, dry heat |
| 515 |
| Fish, sturgeon, mixed species, cooked, dry heat |
| 512 |
| Fish, whitefish, mixed species, smoked |
| 500 |
| Fish, catfish, channel, wild, raw |
| 484 |
| Fish, roe, mixed species, raw |
| 478 |
| Fish, whitefish, mixed species, raw |
| 457 |
| Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat |
| 451 |
| Fish, salmon, coho, wild, cooked, dry heat |
| 441 |
| Fish, salmon, sockeye, raw |
| 439 |
| Fish, pompano, florida, raw |
| 435 |
| Fish, salmon, pink, raw |
| Vitamin D (IU) |
| Fish Sources Highest in Vitamin D Content |
| 412 |
| Fish, sturgeon, mixed species, raw |
| 408 |
| Fish, snapper, mixed species, raw |
| 386 |
| Fish, salmon, chum, canned, drained solids with bone |
| 366 |
| Fish, mackerel, Pacific and jack, mixed species, raw |
| 361 |
| Fish, salmon, coho, wild, raw |
| 292 |
| Fish, mackerel, spanish, raw |
| 292 |
| Fish, mackerel, jack, canned, drained solids |
| 269 |
| Fish, tuna, light, canned in oil, drained solids |
| 231 |
| Fish, halibut, Atlantic and Pacific, cooked, dry heat |
| 227 |
| Fish, tuna, fresh, bluefin, raw |
| 226 |
| Fish, sea bass, mixed species, raw |
| 214 |
| Fish, herring, Atlantic, cooked, dry heat |
| 193 |
| Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone |
| 193 |
| Fish, sardine, Atlantic, canned in oil, drained solids with bone |
| 190 |
| Fish, shad, american, raw |
| 190 |
| Fish, halibut, Atlantic and Pacific, raw |
| 183 |
| Fish, rockfish, Pacific, mixed species, cooked, dry heat |
| 167 |
| Fish, herring, Atlantic, raw |
| 161 |
| Fish, cod, Atlantic, dried and salted |
| 155 |
| Fish, trout, mixed species, raw |
| 151 |
| Fish, rockfish, Pacific, mixed species, raw |
| 150 |
| Fish, tilapia, cooked, dry heat |
| 139 |
| Fish, flatfish (flounder and sole species), cooked, dry heat |
| 118 |
| Fish, perch, mixed species, raw |
| 117 |
| Fish, caviar, black and red, granular |
| 113 |
| Fish, herring, Atlantic, pickled |
| 113 |
| Fish, flatfish (flounder and sole species), raw |
| 99 |
| Fish, pike, northern, raw |
| 86 |
| Fish, herring, Atlantic, kippered |
| 82 |
| Fish, tuna, yellowfin, fresh, cooked, dry heat |
| Vitamin D (IU) |
| Fish Sources Highest in Vitamin D Content |
| 80 |
| Fish, tuna, white, canned in water, drained solids |
| 73 |
| Fish, whiting, mixed species, cooked, dry heat |
| 69 |
| Fish, tuna, fresh, yellowfin, raw |
| 69 |
| Fish, anchovy, european, canned in oil, drained solids |
| 61 |
| Fish, mullet, striped, raw |
| 58 |
| Fish, ocean perch, Atlantic, cooked, dry heat |
| 57 |
| Fish, whiting, mixed species, raw |
| 51 |
| Fish, pollock, Alaska, cooked, dry heat |
| 48 |
| Fish, ocean perch, Atlantic, raw |
| 47 |
| Fish, cod, Atlantic, canned, solids and liquid |
| 47 |
| Fish, tuna, light, canned in water, drained solids |
| 46 |
| Fish, cod, Atlantic, cooked, dry heat |
| 42 |
| Fish, pollock, Atlantic, raw |
| 36 |
| Fish, cod, Atlantic, raw |
| 31 |
| Fish, smelt, rainbow, raw |
| 27 |
| Fish, croaker, Atlantic, raw |
| 24 |
| Fish, shark, mixed species, raw |
| 24 |
| Fish, cod, Pacific, cooked, dry heat |
| 23 |
| Fish, haddock, cooked, dry heat |
| 20 |
| Fish, cod, Pacific, raw |
| 14 |
| Fish, fish portions and sticks, frozen, preheated |
| 10 |
| Fish, catfish, channel, farmed, cooked, dry heat |
| 9 |
| Fish, catfish, channel, farmed, raw |
| 8 |
| Fish, pollock, Alaska, raw |
| 5 |
| Crustaceans, shrimp, mixed species, cooked, breaded and fried |
| 4 |
| Crustaceans, shrimp, mixed species, cooked, moist heat |
| 2 |
| Crustaceans, shrimp, mixed species, raw |
| 2 |
| Mollusks, oyster, eastern, wild, cooked, moist heat |
Dairy and egg dishes richest in vitamin D (per 100 g of food weight):
| Vitamin D (IU) |
| Dairy and Egg Dishes Highest in Vitamin D Content |
| 440 |
| Milk, dry, nonfat, regular, with added vitamin A and vitamin D |
| 440 |
| Milk, dry, nonfat, instant, with added vitamin A and vitamin D |
| 420 |
| Milk, dry, whole, with added vitamin D |
| 301 |
| Cheese, pasteurized process, American, fortified with vitamin D |
| 296 |
| Egg Mix, USDA Commodity |
| 280 |
| Protein supplement, milk based, Muscle Milk Light, powder |
| 280 |
| Cheese product, pasteurized process, American, vitamin D fortified |
| 218 |
| Egg, yolk, raw, fresh |
| 212 |
| Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D |
| 210 |
| Egg, yolk, raw, frozen, pasteurized |
| 200 |
| Protein supplement, milk based, Muscle Milk, powder |
| 126 |
| Egg, yolk, raw, frozen, salted, pasteurized |
| 123 |
| Egg, yolk, raw, frozen, sugared, pasteurized |
| 110 |
| Cheese, fresh, queso fresco |
| 102 |
| Cheese food, pasteurized process, American, without added vitamin D |
| 102 |
| Cheese food, pasteurized process, American, vitamin D fortified |
| 88 |
| Egg, whole, cooked, fried |
| 87 |
| Egg, whole, cooked, hard-boiled |
| 82 |
| Egg, whole, cooked, poached |
| 82 |
| Egg, whole, raw, frozen, pasteurized |
| 82 |
| Egg, whole, raw, fresh |
| 79 |
| Milk, canned, evaporated, with added vitamin D and without added vitamin A |
| 79 |
| Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D |
| 73 |
| Cheese, dry white, queso seco |
| 72 |
| Egg, whole, cooked, scrambled |
| 69 |
| Egg, whole, cooked, omelet |
| Vitamin D (IU) |
| Dairy and Egg Dishes Highest in Vitamin D Content |
| 69 |
| Egg, duck, whole, fresh, raw |
| 66 |
| Egg, goose, whole, fresh, raw |
| 66 |
| Egg substitute, liquid or frozen, fat free |
| 61 |
| Egg, whole, raw, frozen, salted, pasteurized |
| 60 |
| Butter, whipped, with salt |
| 55 |
| Egg, quail, whole, fresh, raw |
| 52 |
| Yogurt, fruit variety, nonfat, fortified with vitamin D |
| 52 |
| Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D |
| 52 |
| Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D |
| 52 |
| Milk, buttermilk, fluid, whole |
| 52 |
| Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D |
| 51 |
| Milk, whole, 3.25% milkfat, with added vitamin D |
| 51 |
| Milk, low sodium, fluid |
| 51 |
| Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D |
| 51 |
| Milk, goat, fluid, with added vitamin D |
| 49 |
| Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) |
| 49 |
| Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D |
| 49 |
| Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D |
| 48 |
| Milk shakes, thick vanilla |
| 48 |
| Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D |
| 47 |
| Yogurt, vanilla, low fat, 11 grams protein per 8 ounce, fortified with vitamin D |
| 47 |
| Yogurt, chocolate, nonfat milk, fortified with vitamin D |
| 47 |
| Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with |
| 47 |
| Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) |
| 45 |
| Milk, chocolate beverage, hot cocoa, homemade |
| 44 |
| Nutritional supplement for people with diabetes, liquid |
| 43 |
| Milk, chocolate, fluid, commercial, lowfat, with added vitamin A and vitamin D |
| Vitamin D (IU) |
| Dairy and Egg Dishes Highest in Vitamin D Content |
| 41 |
| Cheese sauce, prepared from recipe |
| 41 |
| Milk shakes, thick chocolate |
| 40 |
| Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D |
| 40 |
| Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) |
| 40 |
| Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D |
| 40 |
| Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D |
| 40 |
| Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D |
| 38 |
| Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk |
| 29 |
| Ice cream, soft serve, chocolate |
| 27 |
| Cheese, white, queso blanco |
| 27 |
| Cream, fluid, heavy whipping |
| 26 |
| Cheese, goat, hard type |
| 24 |
| Cheese, low-sodium, cheddar or colby |
| 23 |
| Cream, fluid, light whipping |
| 23 |
| Cheese, pasteurized process, American, without added vitamin D |
| 22 |
| Cheese, goat, semisoft type |
| 22 |
| Cheese, pasteurized process, pimento |
| 22 |
| Cheese, mexican, queso chihuahua |
| 22 |
| Cheese, mexican, queso anejo |
| 21 |
| Cheese, mexican, queso asadero |
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