Highest Vitamin D Foods

Essential Vitamin D foods for bone health and immune support.

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1

Trout (Rainbow, Cooked, 3 oz)

85 g·130 Calories
19mcg/100g
2

Swordfish (Cooked)

85 g·129 Calories
16.6mcg/100g
3

Salmon (Cooked)

100 g·208 Calories
12.7mcg/100g
4

Mackerel, canned in oil (drained)

85 g·187 Calories
9.4mcg/100g
5

Sardines (Canned, 85 g serving)

85 g·177 Calories
5.4mcg/100g
6

Corn Flakes Cereal (Dry, Fortified)

28 g·101 Calories
3.6mcg/100g
7

Tilapia (Cooked, 3 oz)

85 g·110 Calories
2.2mcg/100g
8

Egg, Large (Whole, Cooked)

50 g·78 Calories
2.2mcg/100g
9

Scrambled Eggs (2 large)

120 g·180 Calories
1.8mcg/100g
10

Mahi Mahi (Cooked)

100 g·104 Calories
1.7mcg/100g
11

Protein Bar (High Protein)

60 g·215 Calories
1.7mcg/100g
12

Ice Cream, Vanilla

132 g·266 Calories
1.6mcg/100g
13

Oat Milk (1 cup)

240 g·120 Calories
1.5mcg/100g
14

Cereal (Cheerios, 1 cup dry)

28 g·101 Calories
1.4mcg/100g
15

Butter (Salted, 1 tbsp)

14 g·100 Calories
1.4mcg/100g
16

Halibut (Cooked, 3 oz)

85 g·119 Calories
1.3mcg/100g
17

Whole Milk (3.25% Fat)

244 g·149 Calories
1.3mcg/100g
18

Milk, Skim (Nonfat, Fortified)

244 ml·83 Calories
1.2mcg/100g
19

Buttermilk (Lowfat, 1 cup)

245 g·98 Calories
1.2mcg/100g
20

Soy Milk (Sweetened, fortified, 1 cup)

240 g·110 Calories
1.2mcg/100g
21

Beef Liver (Cooked)

100 g·179 Calories
1.2mcg/100g
22

Kefir, Plain, Low Fat

243 g·104 Calories
1.2mcg/100g
23

Yogurt, Low Fat (1 cup)

245 g·154 Calories
1.2mcg/100g
24

Cappuccino (8 oz, 2% Milk)

240 g·135 Calories
1.2mcg/100g
25

Maitake Mushrooms (Hen-of-the-woods), cooked

100 g·38 Calories
1.1mcg/100g
26

Comté Cheese (Aged)

28 g·115 Calories
1.1mcg/100g
27

Almond Milk (Unsweetened, Fortified)

240 g·30 Calories
1mcg/100g
28

Latte (Whole Milk, Standard Recipe)

240 g·190 Calories
1mcg/100g
29

Waffle (Whole Grain, 2 small/1 large)

70 g·180 Calories
1mcg/100g
30

Tuna (Canned in water, drained, 1 can equivalent)

165 g·191 Calories
1mcg/100g
31

Clams (Steamed, 3 oz)

85 g·126 Calories
0.9mcg/100g
32

Cod (Cooked, 3 oz)

85 g·90 Calories
0.9mcg/100g
33

Cheese Puffs (1 oz)

28 g·157 Calories
0.7mcg/100g
34

Mascarpone Cheese

28 g·128 Calories
0.7mcg/100g
35

Tiramisu (1 piece, 100g)

100 g·290 Calories
0.5mcg/100g
36

Goat Cheese, Soft (Chèvre, 1 oz)

28 g·90 Calories
0.5mcg/100g
37

Swiss Cheese (1 oz)

28 g·106 Calories
0.5mcg/100g
38

Pork Loin, Lean (Cooked)

85 g·122 Calories
0.5mcg/100g
39

Steamed Mussels (3 oz)

85 g·146 Calories
0.5mcg/100g
40

Pork Chop, Lean (Cooked)

85 g·180 Calories
0.5mcg/100g
41

Grilled Cheese Sandwich (1 item)

150 g·480 Calories
0.5mcg/100g
42

Halloumi (1 oz)

28 g·90 Calories
0.4mcg/100g
43

Camembert Cheese

28 g·85 Calories
0.4mcg/100g
44

Cheddar Cheese (1 oz)

28 g·114 Calories
0.4mcg/100g
45

Gouda Cheese

28 g·101 Calories
0.4mcg/100g
46

Emmental Cheese

28 g·111 Calories
0.4mcg/100g
47

Shrimp (Cooked, 85 g serving)

85 g·84 Calories
0.4mcg/100g
48

Croissant, Plain (1 medium)

57 g·231 Calories
0.4mcg/100g
49

Cheese Quesadilla (1 item)

150 g·490 Calories
0.3mcg/100g
50

White Mushrooms (Raw, 1 cup sliced)

96 g·21 Calories
0.3mcg/100g

* Ranked by nutritional density per 100g.