Vitamin D Foods Chart
Vitamin D (D2 + D3) per 100 g and per 100 kcal, ranked from USDA FoodData Central. Few foods carry much: oily fish, fortified milks and UV-exposed mushrooms do the work; foods with no reported value are left out.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Trout (cooked) | 19.0 mcg | 11.3 mcg | 95% DV |
| Smoked salmon | 17.1 mcg | 14.6 mcg | 86% DV |
| Salmon (cooked) | 13.1 mcg | 6.4 mcg | 66% DV |
| Rice Krispies | 7.5 mcg | 2.0 mcg | 38% DV |
| Corn flakes | 7.1 mcg | 1.8 mcg | 36% DV |
| Halibut (cooked) | 5.8 mcg | 5.2 mcg | 29% DV |
| Cinnamon Toast Crunch | 5.0 mcg | 1.2 mcg | 25% DV |
| Sardines (canned, drained) | 4.8 mcg | 2.3 mcg | 24% DV |
| Tilapia (cooked) | 3.7 mcg | 2.9 mcg | 18% DV |
| Cheerios (plain) | 3.6 mcg | 1.0 mcg | 18% DV |
| Flounder (cooked) | 3.5 mcg | 4.1 mcg | 18% DV |
| Frosted Flakes | 3.2 mcg | 0.8 mcg | 16% DV |
| Grilled cheese sandwich | 2.6 mcg | 0.8 mcg | 13% DV |
| Egg (hard-boiled) | 2.2 mcg | 1.4 mcg | 11% DV |
| Scrambled eggs | 1.8 mcg | 1.2 mcg | 9% DV |
| Oat milk (unsweetened) | 1.7 mcg | 4.0 mcg | 8% DV |
| Almond milk (unsweetened) | 1.6 mcg | 10.6 mcg | 8% DV |
| Milk (2%) | 1.2 mcg | 2.4 mcg | 6% DV |
| Kefir (plain, low-fat) | 1.0 mcg | 2.3 mcg | 5% DV |
| Ham (lean, roasted) | 0.8 mcg | 0.6 mcg | 4% DV |
| Shiitake (cooked) | 0.7 mcg | 1.2 mcg | 3% DV |
| Oyster mushroom (raw) | 0.7 mcg | 2.1 mcg | 3% DV |
| Beef tallow | 0.7 mcg | 0.1 mcg | 3% DV |
| Soy milk (unsweetened) | 0.7 mcg | 1.6 mcg | 3% DV |
| Colby | 0.6 mcg | 0.2 mcg | 3% DV |
| Gruyère | 0.6 mcg | 0.1 mcg | 3% DV |
| Parmesan (hard) | 0.5 mcg | 0.1 mcg | 2% DV |
| Blue cheese | 0.5 mcg | 0.1 mcg | 2% DV |
| Brie | 0.5 mcg | 0.1 mcg | 2% DV |
| Hot dog with bun | 0.5 mcg | 0.2 mcg | 2% DV |
Common questions
How much vitamin D do I need per day?
The FDA daily value is 20 mcg (800 IU). The National Academies RDA is 15 mcg (600 IU) for adults up to 70 and 20 mcg (800 IU) over 70. Sunlight and supplements usually supply more than food; a blood test is how you know.
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (20 mcg for this nutrient, 21 CFR 101.9).