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Foods high in vitamin D
The 25 foods in this USDA reference database with the most vitamin d per 100 g, with the share of the adult Daily Value (20 µg) each one delivers. Reference data — not medical advice.
| Food | Vitamin D per 100 g | %DV |
|---|---|---|
| Cod liver fish oil | 250 µg | 1250% |
| Maitake mushrooms, raw | 28.1 µg | 141% |
| Greenland halibut, raw | 27.4 µg | 137% |
| Mackerel, salted | 25.2 µg | 126% |
| Carp, raw | 24.7 µg | 123% |
| Eel, raw | 23.3 µg | 117% |
| Sockeye salmon, canned | 21.5 µg | 108% |
| Canned sockeye salmon | 21 µg | 105% |
| Trout | 19 µg | 95% |
| Farmed rainbow trout, cooked | 19 µg | 95% |
| Margarine spread | 17.5 µg | 88% |
| Smoked chinook salmon | 17.1 µg | 86% |
| Sockeye salmon, cooked | 16.7 µg | 84% |
| Swordfish, cooked | 16.6 µg | 83% |
| Atlantic mackerel, raw | 16.1 µg | 81% |
| Mixed species sturgeon, smoked | 16.1 µg | 81% |
| Farmed rainbow trout, raw | 15.9 µg | 80% |
| Canned pink salmon | 14.1 µg | 71% |
| Sockeye salmon, raw | 14.1 µg | 71% |
| Swordfish, raw | 13.9 µg | 70% |
| Cisco, smoked | 13.3 µg | 67% |
| Farmed Atlantic salmon, cooked | 13.1 µg | 66% |
| Pink salmon, cooked | 13 µg | 65% |
| Mixed species sturgeon, cooked | 12.9 µg | 65% |
| Whitefish, smoked | 12.8 µg | 64% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most vitamin d per 100 g?
Cod liver fish oil tops this database with 250 µg per 100 g — 1250% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much vitamin d do I need per day?
The Daily Value for Vitamin D is 20 µg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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