Top 120 Foods High in Vitamin D

Plant Foods
IU in 100 g
Mushrooms, maitake, raw1123
Mushrooms, morel, raw206
Mushrooms, shiitake, dried154
Corn flakes143
Bran flakes133
Mixed cereals (corn, wheat squares)133
Mixed cereals (rolled oats, whole wheat, rice, pecans)77
Mixed cereals (wheat, bran, nuts, fruits)73
Soymilk (enhanced)47
Pie (egg custard)34
Soup (cream of mushroom with milk)29
Mushrooms, oyster, raw29
Mushrooms, shiitake, cooked28
Soup (cream of shrimp, canned with milk)25
Mushrooms, shiitake, stir-fried21
Mushrooms, shiitake, raw18
Bread, egg16
Mushrooms, portabella, grilled14
Noodles, egg, dry11
Potato pancakes11
Potatoes, mashed (milk and butter added)10
Mushrooms, portabella, raw10
Garlic bread9
Mushrooms, white, cooked8
Mushrooms, canned8
Mushrooms, white, raw7
Chinese Soup (egg drop)6
Chinese soup (hot and sour)5
Mushrooms, enoki, raw5
Soup (cream of mushroom)4
Noodles, egg, cooked4
Muffins, blueberry4
Mushrooms, brown, raw3
Sauce, tartar2
Pie (pumpkin)2
Bread, potato2
Bread, cheese2
Animal Foods
IU in 100 g
Fish oil, cod liver10000
Fish, trout, rainbow, farmed, cooked759
Fish, swordfish, cooked666
Fish, sturgeon, cooked515
Fish, whitefish, mixed species, smoked512
Egg, yolk, dried458
Fish oil, sardine332
Fish, tuna, light, canned in oil269
Oil, beluga, whale228
Egg, yolk, raw, fresh218
Fish, herring, Atlantic, cooked214
Egg, yolk, raw210
Fat, chicken191
Fat, duck191
Fat, turkey191
Fish, rockfish, Pacific, cooked183
Fish, flatfish, cooked139
Egg, whole, dried125
Fish, caviar, black and red117
Animal fat, bacon grease101
Egg, whole, cooked88
Fish, tuna, yellowfin, cooked82
Egg, whole, raw82
Pork, cured, ham75
Butter oil, anhydrous73
Egg, duck, whole, raw69
Egg, goose, whole, raw66
Pork, shoulder, cooked61
Fish, ocean perch, cooked58
Bologna, pork56
Milk, buttermilk, whole52
Milk, goat with added vitamin D51
Beef, liver, cooked49
Milk shakes, thick vanilla48
Salami, cooked, beef48
Braunschweiger (a liver sausage), pork48
Fish, tuna, canned in water47
Fish, cod, cooked46
Chocolate beverage, hot cocoa with milk45
Beef, kidneys, cooked45
Sausage, Polish, pork and beef, smoked44
Bratwurst, pork, cooked44
Pork, bacon, cooked42
Salami, cooked, beef and pork41
Mortadella, beef, pork41
Milk shakes, thick chocolate41
Pork, shoulder, cooked39
Beerwurst, beer salami, pork and beef36
Frankfurter, beef and pork36
Beerwurst, beer salami, pork36
Pork, loin, center rib (chops), cooked35
Fish, haddock, smoked34
Bologna, beef and pork32
Oil, bearded seal (Oogruk)30
Ham, regular (approximately 11% fat)29
Bologna, beef28
Fat, beef tallow28
Fat, mutton tallow28
Cream, fluid, heavy whipping27
Cheese, white, queso blanco27
Cheese, goat, hard type26
Bologna, turkey26
Cheese, cream25
Beef sausage, pre-cooked25
Salami, cooked, turkey24
Cheese, low-sodium, cheddar or colby24
Cheese, colby24
Cheese, cheddar24
Fish, cod, cooked24
Sausage, chicken and beef, smoked23
Cream, fluid, light whipping23
Cheese, fontina23
Fish, haddock, cooked23
Frankfurter, turkey23
Cheese, goat, semisoft type22
Cheese, monterey22
Cheese, brick22
Cheese, mexican, queso anejo22
Cheese, blue21
Cheese, parmesan21

If dietary sources are insufficient then we recommend this Vitamin D Supplement from Amazon.

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