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Foods high in Vitamin D

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much vitamin d they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 20 mcg.

Foods high in Vitamin D
FoodTypical portionIn that portionPer 100 kcal
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw1 cup, whole (87 g)27.8 mcg (139% DV)145 mcg
Mushrooms, portabella, exposed to ultraviolet light, raw1 cup, diced (86 g)24.4 mcg (122% DV)129 mcg
Mushroom, white, exposed to ultraviolet light, raw1 cup, whole (96 g)25.2 mcg (126% DV)119 mcg
Mushrooms, maitake, raw1 cup, diced (70 g)19.7 mcg (98% DV)90.6 mcg
Mushrooms, portabella, exposed to ultraviolet light, grilled1 cup, sliced (121 g)15.9 mcg (79% DV)45.2 mcg
Fish oil, cod liver1 cup (218 g)545 mcg (2725% DV)27.7 mcg
Fish, carp, raw1 fillet (218 g)53.8 mcg (269% DV)19.4 mcg
Fish, halibut, Greenland, raw½ fillet (204 g)55.9 mcg (279% DV)14.7 mcg
Fish, salmon, chinook, smoked1 cup, cooked (136 g)23.3 mcg (116% DV)14.6 mcg
Salmon, sockeye, canned, drained solids, without skin and bones1 can, drained solids, bone and skin removed (247 g)53.1 mcg (266% DV)13.6 mcg
Fish, catfish, channel, wild, raw1 fillet (159 g)19.9 mcg (99% DV)13.2 mcg
Soy milk, sweetened, plain, refrigerated100 g4.63 mcg (23% DV)11.4 mcg
Vitasoy USA Nasoya, Lite Silken Tofu¼ package (91 g)3.46 mcg (17% DV)8.84 mcg
Vitasoy USA, Nasoya Lite Firm Tofu¼ package (79 g)3.08 mcg (15% DV)7.22 mcg
Margarine,spread, 35-39% fat, tub1 cup (232 g)40.6 mcg (203% DV)5.01 mcg
SILK Light Plain, soymilk1 cup (243 g)2.92 mcg (15% DV)4.14 mcg
Soymilk, original and vanilla, light, with added calcium, vitamins A and D1 cup (243 g)2.92 mcg (15% DV)4 mcg
Milk, evaporated, 2% fat, with added vitamin A and vitamin D½ cup (126 g)5.04 mcg (25% DV)3.74 mcg
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)1 cup (245 g)2.94 mcg (15% DV)3.53 mcg
Milk, fluid, nonfat, calcium fortified (fat free or skim)1 cup (247 g)2.96 mcg (15% DV)3.43 mcg
Egg substitute, liquid or frozen, fat free¼ cup (60 g)0.96 mcg (5% DV)3.33 mcg
Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)1 cup (245 g)2.94 mcg (15% DV)3.24 mcg
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D1 tbsp (15 g)1.59 mcg (8% DV)3.16 mcg
Margarine Spread, 40-49% fat, tub100 g11.8 mcg (59% DV)2.94 mcg
Orange juice, chilled, includes from concentrate, with added calcium and vitamin D1 cup (249 g)2.49 mcg (12% DV)2.13 mcg
Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E1 cup (249 g)2.49 mcg (12% DV)2.04 mcg
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D1 cup (229 g)24.5 mcg (123% DV)2.01 mcg
Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated1 cup (140 g)3.22 mcg (16% DV)1.92 mcg
Beef, variety meats and by-products, kidneys, raw100 g1.1 mcg (6% DV)1.11 mcg
Veal, external fat only, raw100 g5.5 mcg (28% DV)1.09 mcg
Veal, shoulder, blade chop, separable lean only, raw100 g1.2 mcg (6% DV)1.09 mcg
Veal, loin, separable lean only, raw100 g1.2 mcg (6% DV)1.05 mcg
Turkey, all classes, liver, raw1 raw, liver (78 g)1.01 mcg (5% DV)1.02 mcg
Veal, shoulder, blade chop, separable lean and fat, raw100 g1.5 mcg (8% DV)1.01 mcg
Veal, loin, separable lean and fat, raw100 g1.7 mcg (9% DV)0.96 mcg
Beef, variety meats and by-products, liver, raw100 g1.2 mcg (6% DV)0.89 mcg
Pork, fresh, spareribs, separable lean and fat, raw100 g2.3 mcg (12% DV)0.83 mcg
Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil1 slice (277 g)2.49 mcg (12% DV)0.78 mcg
Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil1 slice (277 g)2.49 mcg (12% DV)0.76 mcg
Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil1 slice (189 g)1.7 mcg (9% DV)0.76 mcg
Beef, variety meats and by-products, kidneys, cooked, simmered100 g1.1 mcg (6% DV)0.7 mcg
Beef, variety meats and by-products, liver, cooked, pan-fried1 slice (81 g)0.97 mcg (5% DV)0.69 mcg
Turkey, whole, giblets, raw1 giblets (157 g)1.26 mcg (6% DV)0.65 mcg
Beef, variety meats and by-products, liver, cooked, braised1 slice (68 g)0.82 mcg (4% DV)0.63 mcg
Chicken, broilers or fryers, separable fat, raw½ chicken, separable fat (52 g)1.72 mcg (9% DV)0.53 mcg
Turkey, gizzard, all classes, raw1 raw, gizzard (63 g)0.32 mcg (2% DV)0.45 mcg
Turkey, retail parts, thigh, meat only, raw100 g0.5 mcg (3% DV)0.43 mcg
Noodles, egg, dry, enriched1 cup (38 g)0.11 mcg (1% DV)0.08 mcg
Noodles, egg, dry, unenriched1 cup (38 g)0.11 mcg (1% DV)0.08 mcg
Noodles, egg, spinach, enriched, cooked1 cup (160 g)0.16 mcg (1% DV)0.08 mcg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.