Foods highest in vitamin D
Vitamin D helps absorb calcium. Skin makes it in sunlight and very few foods have it naturally: mainly oily fish and egg yolk.
The food highest in vitamin D on Micela is Salmon: 13.1 µg per 100 g.
FDA Daily Value: 20 µg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in vitamin D per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🐟 Salmon | 13.1 µg | 66 % | 11.1 µg (3 oz) |
| 2 | 🍣 Sushi | 3.5 µg | 17 % | 6.6 µg (6 nigiri pieces) |
| 3 | 🧀 Cheese | 2.7 µg | 14 % | 3.3 µg (1 cup, crumbled) |
| 4 | 🐟 Ceviche | 2.7 µg | 13 % | 6.7 µg (1 plate) |
| 5 | 🍳 Fried egg | 2.2 µg | 11 % | 1 µg (1 large egg) |
| 6 | 🥚 Egg | 2 µg | 10 % | 1 µg (1 large egg) |
| 7 | 🎣 Hake | 1.8 µg | 9 % | 1.3 µg (1 fillet) |
| 8 | 🍳 Scrambled eggs | 1.8 µg | 9 % | 2.2 µg (2 eggs) |
| 9 | 🍙 Rice ball | 1.7 µg | 8 % | 2 µg (1 onigiri) |
| 10 | 🥛 Milk | 1.3 µg | 7 % | 3.2 µg (1 cup) |
| 11 | 🐠 Tuna | 1.2 µg | 6 % | 2 µg (1 can, drained) |
| 12 | 🍫 Mexican hot chocolate | 1.2 µg | 6 % | 3.1 µg (1 cup) |
| 13 | 🥛 Eggnog | 1.2 µg | 6 % | 3 µg (1 cup) |
| 14 | 🫓 Pupusa | 1.2 µg | 6 % | 1.4 µg (1 pupusa) |
| 15 | 🥣 Oatmeal with milk | 1.1 µg | 5 % | 2.6 µg (1 cup) |
| 16 | 🐖 Pork | 1 µg | 5 % | 0.89 µg (1 chop) |
| 17 | 🥤 Banana smoothie | 0.87 µg | 4 % | 2.6 µg (1 glass) |
| 18 | 🍖 Roast pork leg | 0.8 µg | 4 % | 1.1 µg (1 serving) |
| 19 | 🥛 Atole | 0.68 µg | 3 % | 2 µg (1 cup) |
| 20 | 🥚 Spanish omelette | 0.6 µg | 3 % | 1.1 µg (1 slice (1/6 of the omelette)) |
Per serving: the 10 that give the most vitamin D in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🐟 Salmon | 3 oz (85 g) | 11.1 µg |
| 2 | 🐟 Ceviche | 1 plate (249 g) | 6.7 µg |
| 3 | 🍣 Sushi | 6 nigiri pieces (190 g) | 6.6 µg |
| 4 | 🧀 Cheese | 1 cup, crumbled (122 g) | 3.3 µg |
| 5 | 🥛 Milk | 1 cup (244 g) | 3.2 µg |
| 6 | 🍫 Mexican hot chocolate | 1 cup (260 g) | 3.1 µg |
| 7 | 🥛 Eggnog | 1 cup (254 g) | 3 µg |
| 8 | 🥤 Banana smoothie | 1 glass (300 g) | 2.6 µg |
| 9 | 🥣 Oatmeal with milk | 1 cup (240 g) | 2.6 µg |
| 10 | 🍳 Scrambled eggs | 2 eggs (122 g) | 2.2 µg |
Highest in vitamin D in each family
- 🥦 Vegetables: Mushroom, 0.2 µg per 100 g
- 🥩 Meat & eggs: Egg, 2 µg per 100 g
- 🐟 Fish & seafood: Salmon, 13.1 µg per 100 g
- 🧀 Dairy: Cheese, 2.7 µg per 100 g
- 🍰 Sweets & desserts: Birthday cake, 0.4 µg per 100 g
- 🍽️ World dishes: Sushi, 3.5 µg per 100 g
Ranking among the 148 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most vitamin D?
Among 148 common foods, salmon: 13.1 µg per 100 g, followed by sushi (3.5 µg) and cheese (2.7 µg).
Which food gives the most vitamin D per serving?
Salmon: 11.1 µg in 3 oz (85 g).
How much vitamin D do you need per day?
The FDA Daily Value is 20 µg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)