Vitamin D Rich Foods Chart
Comprehensive searchable database of foods high in vitamin D with daily values and serving sizes
Daily Vitamin D Recommendations
Infants (0-12 months)
400 IU
(10 mcg)
Children & Adults (1-70 years)
600 IU
(15 mcg)
Adults (71+ years)
600-800 IU
(15-20 mcg)
| Food Name | Category | Vitamin D (IU)↓ | Vitamin D (mcg) | Daily Value % | Serving Size |
|---|---|---|---|---|---|
| Cod liver oil | Animal Products | 13600 IU | 340 mcg | 3400% | 1 tbsp (15ml) |
| Mushrooms (UV-exposed) | Mushrooms | 1110 IU | 27.8 mcg | 278% | 100g (3.5 oz) |
| Mushrooms (white button, UV-exposed) | Mushrooms | 1036 IU | 25.9 mcg | 259% | 100g (3.5 oz) |
| Carp | Fatty Fish | 968 IU | 24.2 mcg | 242% | 100g (3.5 oz) |
| Mushrooms (portobello, UV-exposed) | Mushrooms | 944 IU | 23.6 mcg | 236% | 100g (3.5 oz) |
| Salmon (Sockeye, wild) | Fatty Fish | 686 IU | 17.2 mcg | 171% | 100g (3.5 oz) |
| Herring (Atlantic) | Fatty Fish | 680 IU | 17 mcg | 170% | 100g (3.5 oz) |
| Salmon (Atlantic, farmed) | Fatty Fish | 666 IU | 16.7 mcg | 167% | 100g (3.5 oz) |
| Swordfish | Fatty Fish | 666 IU | 16.7 mcg | 167% | 100g (3.5 oz) |
| Rainbow Trout (farmed) | Fatty Fish | 645 IU | 16.2 mcg | 161% | 100g (3.5 oz) |
| Mackerel (Atlantic) | Fatty Fish | 643 IU | 16.1 mcg | 161% | 100g (3.5 oz) |
| Mushrooms (maitake, raw) | Mushrooms | 562 IU | 14.1 mcg | 141% | 100g (3.5 oz) |
| Halibut (Greenland) | Fatty Fish | 560 IU | 14 mcg | 140% | 100g (3.5 oz) |
| Orange Roughy | Fatty Fish | 480 IU | 12 mcg | 120% | 100g (3.5 oz) |
| Whitefish (Lake) | Fatty Fish | 456 IU | 11.4 mcg | 114% | 100g (3.5 oz) |
| Rockfish (Pacific) | Fatty Fish | 440 IU | 11 mcg | 110% | 100g (3.5 oz) |
| Mackerel (Pacific) | Fatty Fish | 360 IU | 9 mcg | 90% | 100g (3.5 oz) |
| Sardines (canned in oil) | Fatty Fish | 272 IU | 6.8 mcg | 68% | 100g (3.5 oz) |
| Caviar (black/red) | Other Sources | 232 IU | 5.8 mcg | 58% | 100g (3.5 oz) |
| Tuna (canned in oil) | Fatty Fish | 229 IU | 5.7 mcg | 57% | 100g (3.5 oz) |
| Tuna (Bluefin) | Fatty Fish | 227 IU | 5.7 mcg | 57% | 100g (3.5 oz) |
| Roe (fish eggs) | Other Sources | 200 IU | 5 mcg | 50% | 100g (3.5 oz) |
| Mushrooms (shiitake, dried) | Mushrooms | 168 IU | 4.2 mcg | 42% | 100g (3.5 oz) |
| Mushrooms (morel, raw) | Mushrooms | 136 IU | 3.4 mcg | 34% | 100g (3.5 oz) |
| Milk (cow, fortified) | Fortified Foods | 120 IU | 3 mcg | 30% | 1 cup (240ml) |
| Soy milk (fortified) | Fortified Foods | 119 IU | 3 mcg | 30% | 1 cup (240ml) |
| Mushrooms (chanterelle, raw) | Mushrooms | 116 IU | 2.9 mcg | 29% | 100g (3.5 oz) |
| Almond milk (fortified) | Fortified Foods | 100 IU | 2.5 mcg | 25% | 1 cup (240ml) |
| Oat milk (fortified) | Fortified Foods | 100 IU | 2.5 mcg | 25% | 1 cup (240ml) |
| Orange juice (fortified) | Fortified Foods | 100 IU | 2.5 mcg | 25% | 1 cup (240ml) |
| Cereal (fortified) | Fortified Foods | 80 IU | 2 mcg | 20% | 1 serving (30g) |
| Tofu (fortified) | Fortified Foods | 80 IU | 2 mcg | 20% | 100g (3.5 oz) |
| Yogurt (fortified) | Fortified Foods | 80 IU | 2 mcg | 20% | 170g (6 oz) |
| Cheese (fortified) | Fortified Foods | 60 IU | 1.5 mcg | 15% | 30g (1 oz) |
| Butter (fortified) | Animal Products | 60 IU | 1.5 mcg | 15% | 1 tbsp (14g) |
| Pork liver | Animal Products | 56 IU | 1.4 mcg | 14% | 100g (3.5 oz) |
| Beef liver | Animal Products | 49 IU | 1.2 mcg | 12% | 100g (3.5 oz) |
| Egg (whole, large) | Eggs | 44 IU | 1.1 mcg | 11% | 1 large egg (50g) |
| Egg yolk | Eggs | 37 IU | 0.9 mcg | 9% | 1 large yolk (17g) |
| Chicken liver | Animal Products | 32 IU | 0.8 mcg | 8% | 100g (3.5 oz) |
| Swiss cheese | Animal Products | 24 IU | 0.6 mcg | 6% | 30g (1 oz) |
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and phosphorus, essential for building and maintaining strong bones and teeth. It also plays important roles in immune function, muscle function, and reducing inflammation.
Best Sources of Vitamin D
The best natural sources are fatty fish (salmon, mackerel, trout) and fish liver oil. Many foods are fortified with vitamin D including milk, plant-based milks, orange juice, and cereals. UV-exposed mushrooms are an excellent plant-based source.
Enhancing Vitamin D Absorption
Vitamin D is fat-soluble, so consume it with healthy fats (olive oil, avocado, nuts) for better absorption. Sunlight exposure triggers vitamin D production in skin, but factors like skin color, sunscreen use, and geographic location affect synthesis.
Vitamin D Deficiency Risks
Deficiency can lead to bone softening (rickets in children, osteomalacia in adults), osteoporosis, increased infection risk, muscle weakness, fatigue, and mood changes. People with darker skin, limited sun exposure, or certain medical conditions are at higher risk.
Medical Disclaimer: This chart provides nutritional data for informational purposes only. Recommended daily values are based on general guidelines (400 IU for infants, 600 IU for children and adults up to 70, 800 IU for adults 71+). Consult a healthcare provider before taking vitamin D supplements, as excessive intake can be harmful.