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List of Food Sources High in Vitamin D Content
Table 1: List of food sources high in vitamin D content (top 10 highest sources in each category).
| Food item | Vitamin D content (IU/100 grams of edible food portion) |
|---|---|
| Vegetable and vegetable products | |
| Mushrooms, maitake, raw | 1123 |
| Mushrooms, portabella, exposed to ultraviolet light, grilled | 524 |
| Mushrooms, portabella, exposed to ultraviolet light, raw | 446 |
| Mushrooms, Chanterelle, raw | 212 |
| Mushrooms, morel, raw | 206 |
| Mushrooms, shiitake, dried | 154 |
| Spinach souffle | 31 |
| Mushrooms, oyster, raw | 29 |
| Mushrooms, shiitake, cooked, with salt | 28 |
| Mushrooms, shiitake, cooked, without salt | 28 |
| Fish and fish products | |
| Fish, halibut, Greenland, raw | 1097 |
| Fish, mackerel, salted | 1006 |
| Fish, carp, raw | 988 |
| Fish, eel, mixed species, raw | 932 |
| Fish, salmon, sockeye, canned, drained solids with bone | 795 |
| Fish, trout, rainbow, farmed, cooked, dry heat | 759 |
| Fish, salmon, chinook, smoked | 685 |
| Fish, swordfish, cooked, dry heat | 666 |
| Fish, mackerel, Atlantic, raw | 643 |
| Fish, sturgeon, mixed species, smoked | 642 |
| Egg and dairy products | |
| Egg, yolk, dried | 458 |
| Milk, dry, nonfat, regular, with added vitamin A and vitamin D | 440 |
| Milk, dry, nonfat, instant, with added vitamin A and vitamin D | 440 |
| Milk, dry, whole, with added vitamin D | 420 |
| Egg, whole, dried | 321 |
| Egg Mix, USDA Commodity | 296 |
| Protein supplement, milk based, Muscle Milk Light, powder | 280 |
| Egg, yolk, raw, fresh | 218 |
| Cheese product, pasteurized process, american, reduced fat, fortified with vitamin D | 212 |
| Egg, yolk, raw, frozen | 210 |
| Baby foods | |
| Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE LIPIL, powder, with ARA and DHA | 390 |
| Child formula, MEAD JOHNSON, PORTAGEN, with iron, powder, not reconstituted | 370 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA (formerly ROSS) | 369 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA (formerly ROSS) | 361 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted (formerly ROSS) | 316 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, low iron, powder, not reconstituted (formerly ROSS) | 316 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted (formerly ROSS) | 316 |
| Infant formula, MEAD JOHNSON, ENFAMIL, low iron, powder, not reconstituted | 310 |
| Infant formula, MEAD JOHNSON, ENFAMIL, LACTOFREE LIPIL, with iron, powder, with ARA and DHA | 310 |
| Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, powder, with ARA and DHA | 310 |
| Breakfast cereals | |
| Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL | 333 |
| Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | 230 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER | 210 |
| Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate | 204 |
| Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | 195 |
| Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran | 189 |
| Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | 182 |
| Cereals ready-to-eat, GENERAL MILLS, WHEATIES, Fuel | 182 |
| Cereals ready-to-eat, KASHI, Kashi U | 182 |
| Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal | 181 |
| Poulty products | |
| Chicken, broilers or fryers, separable fat, raw | 130 |
| Duck, domesticated, meat and skin, raw | 26 |
| Chicken, broilers or fryers, skin only, raw | 24 |
| Turkey, all classes, skin only, raw | 24 |
| Chicken, broilers or fryers, breast, meat and skin, raw | 16 |
| Turkey bacon, cooked | 16 |
| Ground Turkey, fat free, raw | 14 |
| Turkey, all classes, meat only, raw | 14 |
| Ground turkey, 93% lean, 7% fat, raw | 14 |
| Poultry food products, ground turkey, raw | 14 |
| Beef products | |
| Beef, liver, cooked, pan-fried | 49 |
| Beef, liver, raw | 49 |
| Beef, cooked, braised | 49 |
| Beef, kidneys, raw | 45 |
| Beef, kidneys, cooked, simmered | 45 |
| Beef, rib, shortribs, separable lean and fat, choice, cooked, braised | 27 |
| Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | 19 |
| Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | 19 |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | 18 |
| Beef, tenderloin, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | 17 |
References:
Institute of Medicine. 1997. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. National Academy Press. (Food and Nutrition Board, Institute of Medicine, National Academies).
Vitamin D content in foods source: USDA National Nutrient Database for Standard Reference, Release 23 (2010).