Foods high in vitamin D (per serving)

72 whole foods ranked by vitamin D per common serving, from USDA FoodData Central. Mushrooms, brown leads with 27.75 µg per 1 cup whole (139% of the Daily Value), followed by Mushrooms, portabella (24.42 µg) and Mushroom, white (18.34 µg).

Vitamin D is needed to absorb calcium and for bone, muscle and immune health. The Daily Value is 20 µg (800 IU). Few foods contain much: fatty fish, fish liver oil, egg yolks, UV-exposed mushrooms and fortified milk and cereal.

Top 10 at a glance

Top 10 foods highest in vitamin D

Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw)1 cup whole (87 g) · 19 kcal27.75 µg139% DV
Mushrooms, portabella (exposed to ultraviolet light, raw)1 cup diced (86 g) · 19 kcal24.42 µg122% DV
Mushroom, white (exposed to ultraviolet light, raw)1 cup pieces or slices (70 g) · 15 kcal18.34 µg92% DV
Salmon, sockeye (canned, drained solids, without skin and bones)3 oz (85 g) · 134 kcal18.27 µg91% DV
Fish, salmon (sockeye, canned, drained solids)3 oz (85 g) · 142 kcal17.85 µg89% DV
Fish, trout (rainbow, farmed, cooked, dry heat)3 oz (85 g) · 143 kcal16.15 µg81% DV
Fish, swordfish (cooked, dry heat)3 oz (85 g) · 146 kcal14.11 µg71% DV
Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat)3 oz (85 g) · 171 kcal9.69 µg48% DV
Fish, halibut (Atlantic and Pacific, cooked, dry heat)3 oz (85 g) · 94 kcal4.93 µg25% DV
Fish, sardine (Atlantic, canned in oil, drained solids with bone)3 oz (85 g) · 177 kcal4.08 µg20% DV

All 72 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 20 µg.

#	Food	Group	Serving	Vitamin D (µg)	% Daily Value	Per 100 g	kcal
1	Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw)	Vegetables	1 cup whole (87 g)	27.75	139%	31.9	19
2	Mushrooms, portabella (exposed to ultraviolet light, raw)	Vegetables	1 cup diced (86 g)	24.42	122%	28.4	19
3	Mushroom, white (exposed to ultraviolet light, raw)	Vegetables	1 cup pieces or slices (70 g)	18.34	92%	26.2	15
4	Salmon, sockeye (canned, drained solids, without skin and bones)	Fish and seafood	3 oz (85 g)	18.27	91%	21.5	134
5	Fish, salmon (sockeye, canned, drained solids)	Fish and seafood	3 oz (85 g)	17.85	89%	21	142
6	Fish, trout (rainbow, farmed, cooked, dry heat)	Fish and seafood	3 oz (85 g)	16.15	81%	19	143
7	Fish, swordfish (cooked, dry heat)	Fish and seafood	3 oz (85 g)	14.11	71%	16.6	146
8	Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	9.69	48%	11.4	171
9	Fish, halibut (Atlantic and Pacific, cooked, dry heat)	Fish and seafood	3 oz (85 g)	4.93	25%	5.8	94
10	Fish, sardine (Atlantic, canned in oil, drained solids with bone)	Fish and seafood	3 oz (85 g)	4.08	20%	4.8	177
11	Milk, buttermilk (fluid, whole)	Dairy and eggs	1 cup (245 g)	3.19	16%	1.3	152
12	Milk, low sodium (fluid)	Dairy and eggs	1 cup (244 g)	3.17	16%	1.3	149
13	Mushrooms, Chanterelle (raw)	Vegetables	1 cup (54 g)	2.86	14%	5.3	17
14	Soymilk, original and vanilla (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	2.67	13%	1.1	104
15	Soymilk (all flavors), nonfat (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	2.43	12%	1	68
16	Milk, whole (3.25% milkfat, with added vitamin D)	Dairy and eggs	1 cup (244 g)	2.34	12%	0.96	149
17	Pork, fresh (spareribs, separable lean and fat, cooked, braised)	Meat and poultry	3 oz (85 g)	2.21	11%	2.6	337
18	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes	1 cup (243 g)	2.19	11%	0.9	107
19	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes	1 cup (243 g)	1.94	9.7%	0.8	73
20	Yogurt, plain (whole milk)	Dairy and eggs	1 cup (8 fl oz) (245 g)	1.91	9.5%	0.78	149
21	Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	1.66	8.3%	0.68	80
22	Yogurt, Greek (strawberry, nonfat)	Dairy and eggs	1 container (5.3 oz) (150 g)	1.5	7.5%	1	123
23	Corn pudding, home prepared	Vegetables	1 cup (250 g)	1.25	6.2%	0.5	328
24	Egg, whole (raw, fresh)	Dairy and eggs	1 large (50 g)	1.23	6.2%	2.46	72
25	Veal, ground (cooked, pan-fried)	Meat and poultry	3 oz (85 g)	1.19	5.9%	1.4	183
26	Turkey, whole (skin (light and dark), roasted)	Meat and poultry	3 oz (85 g)	1.19	5.9%	1.4	390
27	Turkey, skin from whole ((light and dark), with added solution, roasted)	Meat and poultry	3 oz (85 g)	1.19	5.9%	1.4	383
28	Spinach souffle	Vegetables	1 cup (136 g)	1.09	5.4%	0.8	234
29	Beef, variety meats and by-products (liver, cooked, pan-fried)	Meat and poultry	3 oz (85 g)	1.02	5.1%	1.2	149
30	Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)	Meat and poultry	3 oz (85 g)	1.02	5.1%	1.2	217
31	Mushrooms, shiitake (cooked, without salt)	Vegetables	1 cup pieces (145 g)	1.01	5.1%	0.7	81
32	Veal, foreshank (osso buco, separable lean and fat, cooked, braised)	Meat and poultry	3 oz (85 g)	0.94	4.7%	1.1	155
33	Egg, yolk (raw, fresh)	Dairy and eggs	1 large (17 g)	0.92	4.6%	5.4	55
34	Cheese, fresh (queso fresco)	Dairy and eggs	1 oz (28 g)	0.77	3.8%	2.7	85
35	Turkey, retail parts (wing, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.68	3.4%	0.8	200
36	Turkey, skin (from retail parts, from dark meat, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.68	3.4%	0.8	352
37	Beef, rib (shortribs, separable lean and fat, choice, cooked, braised)	Meat and poultry	3 oz (85 g)	0.59	3%	0.7	400
38	Turkey, back (from whole bird, meat and skin, with added solution, roasted)	Meat and poultry	3 oz (85 g)	0.42	2.1%	0.5	174
39	Turkey, whole (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.34	1.7%	0.4	161
40	Beef, New Zealand (imported, cube roll, separable lean only, cooked, fast roasted)	Meat and poultry	3 oz (85 g)	0.34	1.7%	0.4	203
41	Beef, chuck (blade roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised)	Meat and poultry	3 oz (85 g)	0.34	1.7%	0.4	284
42	Beef, brisket (whole, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised)	Meat and poultry	3 oz (85 g)	0.34	1.7%	0.4	281
43	Beef, tenderloin (roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.34	1.7%	0.4	292
44	Mushrooms, white (cooked, boiled, drained, without salt)	Vegetables	1 cup pieces (156 g)	0.31	1.6%	0.2	44
45	Cheese, cheddar (sharp, sliced)	Dairy and eggs	1 oz (28 g)	0.28	1.4%	1	116
46	Chicken, broilers or fryers (dark meat, thigh, meat only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.26	1.3%	0.3	150
47	Chicken, dark meat (thigh, meat only, with added solution, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.26	1.3%	0.3	139
48	Chicken patty, frozen (cooked)	Meat and poultry	3 oz (85 g)	0.26	1.3%	0.3	244
49	Cheese, goat (hard type)	Dairy and eggs	1 oz (28 g)	0.2	1%	0.7	128
50	Cheese, white (queso blanco)	Dairy and eggs	1 oz (28 g)	0.2	1%	0.7	88
51	Cheese, parmesan (low sodium)	Dairy and eggs	1 oz (28 g)	0.17	0.9%	0.6	128
52	Cheese, gruyere	Dairy and eggs	1 oz (28 g)	0.17	0.9%	0.6	117
53	Dove, cooked	Meat and poultry	3 oz (85 g)	0.17	0.9%	0.2	181
54	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.17	0.9%	0.2	193
55	Pheasant, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.17	0.9%	0.2	203
56	Lamb, New Zealand (imported, square-cut shoulder chops, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.17	0.9%	0.2	217
57	Chicken, broilers or fryers (wing, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.17	0.9%	0.2	216
58	Potato pancakes	Vegetables	1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (37 g)	0.11	0.6%	0.3	99
59	Mollusks, clam (mixed species, canned, drained solids)	Fish and seafood	3 oz (85 g)	0.09	0.4%	0.1	121
60	Chicken, broilers or fryers (breast, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	140
61	Chicken, cornish game hens (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	114
62	Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture))	Fish and seafood	3 oz (85 g)	0.09	0.4%	0.1	101
63	Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	190
64	Lamb, leg (whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	162
65	Chicken, broilers or fryers (neck, meat only, cooked, simmered)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	152
66	Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	184
67	Duck, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	171
68	Lamb, shoulder (whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	178
69	Lamb, rib (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	200
70	Goose, domesticated (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.09	0.4%	0.1	259
71	Dulce de Leche	Dairy and eggs	1 tbsp (19 g)	0.04	0.2%	0.2	60
72	Mushrooms, oyster (raw)	Vegetables	1 cup sliced (86 g)	0.04	0.2%	0.04	28

Vitamin D by food group

The best vitamin D sources within each group. Each heading opens the full group list.

Vegetables high in vitamin D (10)

Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) · 27.75 µg per 1 cup whole
Mushrooms, portabella (exposed to ultraviolet light, raw) · 24.42 µg per 1 cup diced
Mushroom, white (exposed to ultraviolet light, raw) · 18.34 µg per 1 cup pieces or slices
Mushrooms, Chanterelle (raw) · 2.86 µg per 1 cup
Corn pudding, home prepared · 1.25 µg per 1 cup
Spinach souffle · 1.09 µg per 1 cup

Fish and seafood high in vitamin D (9)

Salmon, sockeye (canned, drained solids, without skin and bones) · 18.27 µg per 3 oz
Fish, salmon (sockeye, canned, drained solids) · 17.85 µg per 3 oz
Fish, trout (rainbow, farmed, cooked, dry heat) · 16.15 µg per 3 oz
Fish, swordfish (cooked, dry heat) · 14.11 µg per 3 oz
Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat) · 9.69 µg per 3 oz
Fish, halibut (Atlantic and Pacific, cooked, dry heat) · 4.93 µg per 3 oz

Meat and poultry high in vitamin D (34)

Pork, fresh (spareribs, separable lean and fat, cooked, braised) · 2.21 µg per 3 oz
Veal, ground (cooked, pan-fried) · 1.19 µg per 3 oz
Turkey, whole (skin (light and dark), roasted) · 1.19 µg per 3 oz
Turkey, skin from whole ((light and dark), with added solution, roasted) · 1.19 µg per 3 oz
Beef, variety meats and by-products (liver, cooked, pan-fried) · 1.02 µg per 3 oz
Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) · 1.02 µg per 3 oz

Dairy and eggs high in vitamin D (14)

Milk, buttermilk (fluid, whole) · 3.19 µg per 1 cup
Milk, low sodium (fluid) · 3.17 µg per 1 cup
Milk, whole (3.25% milkfat, with added vitamin D) · 2.34 µg per 1 cup
Yogurt, plain (whole milk) · 1.91 µg per 1 cup (8 fl oz)
Yogurt, Greek (strawberry, nonfat) · 1.5 µg per 1 container (5.3 oz)
Egg, whole (raw, fresh) · 1.23 µg per 1 large

Vitamin D in specific foods

Vitamin D in salmon

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for vitamin D is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in vitamin D?

Among whole foods in the USDA database, Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) has the most vitamin D per serving: 27.75 µg per 1 cup whole (139% of the Daily Value). Per 100 g it contains 31.9 µg.

Which vegetable has the most vitamin D?

Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw), with 27.75 µg per 1 cup whole (139% of the Daily Value). See the full list of vegetables high in vitamin D below.

How much vitamin D do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 20 µg of vitamin D for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in vitamin D?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 10 of the 72 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.