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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.

Calories (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Vitamin D2 [Ergocalciferol] (mcg)
Vitamin D3 [Cholecalciferol] (mcg)
Vitamin D [D2 + D3] (mcg)
Vitamin D (IU)

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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