The Complete Vitamin D Food Sources

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Food NameVitamin D2Vitamin D3Vitamin D (mcg)Vitamin D (IU)
Fish oil, cod liver  250.010000
Mushrooms, maitake, raw28.10.028.11123
Fish, halibut, Greenland, raw 27.427.41097
Fish, mackerel, salted 25.225.21006
Fish, carp, raw 24.724.7988
Malted drink mix, chocolate, with added nutrients, powder  23.8952
Malted drink mix, natural, with added nutrients, powder  23.5941
Fish, eel, mixed species, raw 23.323.3932
Salmon, sockeye, canned, drained solids, without skin and bones0.021.521.5859
Fish, salmon, sockeye, canned, drained solids0.021.021.0841
Fish, trout, rainbow, farmed, cooked, dry heat 19.019.0759
Salmon, sockeye, canned, total can contents 19.019.0761
Fish, salmon, chinook, smoked 17.117.1685
Fish, swordfish, cooked, dry heat 16.616.6666
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  • 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

988
Fish, carp, 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

558
Fish, swordfish, raw

547
Fish, salmon, pink, canned, total can contents

530
Fish, cisco, smoked

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

124
Fish, tilapia, raw

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, scup, 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

34
Fish, haddock, smoked

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

18
Fish, haddock, 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

458
Egg, yolk, dried

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

125
Egg, whole, dried

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
Butter oil, anhydrous

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, salted

60
Butter, whipped, with salt

60
Butter, without 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
Eggnog

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

vitamin D

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

25
Cheese, cream

24
Cheese, low-sodium, cheddar or colby

24
Cheese, colby

24
Cheese, gruyere

24
Cheese, cheddar

23
Cream, fluid, light whipping

23
Cheese, pasteurized process, American, without added vitamin D

23
Cheese, fontina

22
Cheese, goat, semisoft type

22
Cheese, brick

22
Cheese, muenster

22
Cheese, monterey

22
Cheese, pasteurized process, pimento

22
Cheese, mexican, queso chihuahua

22
Cheese, mexican, queso anejo

21
Cheese, blue

21
Cheese, mexican, queso asadero

21
Cheese, Mexican blend

21
Cheese, port de salut

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