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Foods richest in Vitamin D

Vitamin D is a fat-soluble vitamin that plays a vital role in maintaining strong bones and teeth. It helps the body absorb calcium, which is necessary for the growth and maintenance of bones. The daily recommended intake of vitamin D varies by age and other factors, but the general recommendation is 600-800 international units (IU) per day for adults.
Read our fully detailed article about Vitamin D
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Vitamin D per 100 gr. Vitamin D per oz
Fish oil, cod liver 10000 IU 2835.3 IU
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw 1276 IU 361.8 IU
Mushrooms, portabella, exposed to ultraviolet light, raw 1135 IU 321.8 IU
Mushrooms, maitake, raw 1123 IU 318.4 IU
Fish, halibut, Greenland, raw 1097 IU 311 IU
Mushroom, white, exposed to ultraviolet light, raw 1046 IU 296.6 IU
Fish, mackerel, salted 1006 IU 285.2 IU
Fish, carp, raw 988 IU 280.1 IU
Fish, eel, mixed species, raw 932 IU 264.2 IU
Salmon, sockeye, canned, drained solids, without skin and bones 859 IU 243.5 IU
List continued below
Fish, salmon, sockeye, canned, drained solids 841 IU 238.4 IU
Salmon, sockeye, canned, total can contents 761 IU 215.8 IU
Fish, trout, rainbow, farmed, cooked, dry heat 759 IU 215.2 IU
Fish, salmon, chinook, smoked 685 IU 194.2 IU
Fish, salmon, sockeye, cooked, dry heat 670 IU 190 IU
Fish, swordfish, cooked, dry heat 666 IU 188.8 IU
Fish, mackerel, Atlantic, raw 643 IU 182.3 IU
Fish, sturgeon, mixed species, smoked 642 IU 182 IU
Fish, trout, rainbow, farmed, raw 635 IU 180 IU
Steelhead trout, dried, flesh (Shoshone Bannock) 628 IU 178.1 IU
Steelhead trout, boiled, canned (Alaska Native) 604 IU 171.3 IU
Fish, salmon, pink, canned, drained solids 580 IU 164.4 IU
Fish, Salmon, pink, canned, drained solids, without skin and bones 563 IU 159.6 IU
Fish, salmon, sockeye, raw 563 IU 159.6 IU
Fish, swordfish, raw 558 IU 158.2 IU
Fish, salmon, pink, canned, total can contents 547 IU 155.1 IU
Fish, cisco, smoked 530 IU 150.3 IU
Fish, salmon, Atlantic, farmed, cooked, dry heat 526 IU 149.1 IU
Mushrooms, portabella, exposed to ultraviolet light, grilled 524 IU 148.6 IU
Fish, salmon, pink, cooked, dry heat 522 IU 148 IU
Fish, sturgeon, mixed species, cooked, dry heat 515 IU 146 IU
Fish, whitefish, mixed species, smoked 512 IU 145.2 IU
Babyfood, cereal, oatmeal, dry fortified 510 IU 144.6 IU
Fish, catfish, channel, wild, raw 500 IU 141.8 IU
Beverages, nutritional shake mix, high protein, powder 500 IU 141.8 IU
Fish, roe, mixed species, raw 484 IU 137.2 IU
Fish, whitefish, mixed species, raw 478 IU 135.5 IU
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 457 IU 129.6 IU
Fish, salmon, coho, wild, cooked, dry heat 451 IU 127.9 IU
Fish, salmon, Atlantic, farmed, raw 441 IU 125 IU
Milk, dry, nonfat, regular, with added vitamin A and vitamin D 440 IU 124.8 IU
Milk, dry, nonfat, instant, with added vitamin A and vitamin D 440 IU 124.8 IU
Fish, pompano, florida, raw 439 IU 124.5 IU
Fish, salmon, pink, raw 435 IU 123.3 IU
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D 429 IU 121.6 IU
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 429 IU 121.6 IU
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D 429 IU 121.6 IU
Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D 429 IU 121.6 IU
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D 429 IU 121.6 IU
Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D 429 IU 121.6 IU
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D 429 IU 121.6 IU
Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D 429 IU 121.6 IU
Milk, dry, whole, with added vitamin D 420 IU 119.1 IU
Egg, yolk, dried 417 IU 118.2 IU
Fish, sturgeon, mixed species, raw 412 IU 116.8 IU
Fish, snapper, mixed species, raw 408 IU 115.7 IU
Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE LIPIL, with iron, powder, with ARA and DHA 390 IU 110.6 IU
Fish, salmon, chum, canned, drained solids with bone 386 IU 109.4 IU
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 385 IU 109.2 IU
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 384 IU 108.9 IU
Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Newborn, powder 380 IU 107.7 IU
Child formula, MEAD JOHNSON, PORTAGEN, with iron, powder, not reconstituted 370 IU 104.9 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA 369 IU 104.6 IU
Fish, mackerel, Pacific and jack, mixed species, raw 366 IU 103.8 IU
Beverages, OVALTINE, Classic Malt powder 364 IU 103.2 IU
Beverages, OVALTINE, chocolate malt powder 364 IU 103.2 IU
Beverages, rich chocolate, powder 364 IU 103.2 IU
Fish, salmon, coho, wild, raw 361 IU 102.4 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA 361 IU 102.4 IU
Cereals ready-to-eat, RALSTON Crispy Hexagons 345 IU 97.8 IU
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 345 IU 97.8 IU
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Vanilla Cinnamon, dry 342 IU 97 IU
Babyfood, cereal, rice, dry fortified 341 IU 96.7 IU
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Golden Brown Sugar, dry 335 IU 95 IU
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Apple Spice, dry 334 IU 94.7 IU
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 333 IU 94.4 IU
Cereals ready-to-eat, RALSTON Corn Biscuits 333 IU 94.4 IU
Fish oil, sardine 332 IU 94.1 IU
Egg, whole, dried 331 IU 93.8 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted 316 IU 89.6 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, low iron, powder, not reconstituted 316 IU 89.6 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted 316 IU 89.6 IU
Cereals ready-to-eat, POST, Honeycomb Cereal 313 IU 88.7 IU
Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, powder 310 IU 87.9 IU
Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder 310 IU 87.9 IU
Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, with iron, powder, with ARA and DHA 310 IU 87.9 IU
Infant formula, MEAD JOHNSON, ENFAMIL, low iron, powder, not reconstituted 310 IU 87.9 IU
Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, powder, with ARA and DHA 310 IU 87.9 IU
Infant formula, MEAD JOHNSON, ENFAMIL, LACTOFREE LIPIL, with iron, powder, with ARA and DHA 310 IU 87.9 IU
Infant formula, MEAD JOHNSON, ENFAMIL, LACTOFREE, with iron, powder, not reconstituted 310 IU 87.9 IU
Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder 309 IU 87.6 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted 309 IU 87.6 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted 309 IU 87.6 IU
Infant formula, NESTLE, GOOD START 2 ESSENTIALS, with iron, powder 309 IU 87.6 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA 308 IU 87.3 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted 308 IU 87.3 IU
Infant formula, NESTLE, GOOD START SUPREME, with iron, powder 307 IU 87 IU
Infant formula, GERBER, GOOD START, PROTECT PLUS, powder 307 IU 87 IU
Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder 307 IU 87 IU
Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA 307 IU 87 IU
See also results per food category: