Dairy and eggs high in vitamin D (per serving)
14 dairy and eggs ranked by vitamin D per common serving, from USDA FoodData Central. Milk, buttermilk leads with 3.19 µg per 1 cup (16% of the Daily Value), followed by Milk, low sodium (3.17 µg) and Milk (2.34 µg).
Top 10 at a glance
Top 10 dairy and eggs highest in vitamin D
- Milk, buttermilk (fluid, whole)1 cup (245 g) · 152 kcal3.19 µg16% DV
- Milk, low sodium (fluid)1 cup (244 g) · 149 kcal3.17 µg16% DV
- Milk, whole (3.25% milkfat, with added vitamin D)1 cup (244 g) · 149 kcal2.34 µg12% DV
- Yogurt, plain (whole milk)1 cup (8 fl oz) (245 g) · 149 kcal1.91 µg9.5% DV
- Yogurt, Greek (strawberry, nonfat)1 container (5.3 oz) (150 g) · 123 kcal1.5 µg7.5% DV
- Egg, whole (raw, fresh)1 large (50 g) · 72 kcal1.23 µg6.2% DV
- Egg, yolk (raw, fresh)1 large (17 g) · 55 kcal0.92 µg4.6% DV
- Cheese, fresh (queso fresco)1 oz (28 g) · 85 kcal0.77 µg3.8% DV
- Cheese, cheddar (sharp, sliced)1 oz (28 g) · 116 kcal0.28 µg1.4% DV
- Cheese, goat (hard type)1 oz (28 g) · 128 kcal0.2 µg1% DV
All 14 dairy and eggs 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 | Serving | Vitamin D (µg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Milk, buttermilk (fluid, whole) | 1 cup (245 g) | 3.19 | 1.3 | 152 | |
| 2 | Milk, low sodium (fluid) | 1 cup (244 g) | 3.17 | 1.3 | 149 | |
| 3 | Milk, whole (3.25% milkfat, with added vitamin D) | 1 cup (244 g) | 2.34 | 0.96 | 149 | |
| 4 | Yogurt, plain (whole milk) | 1 cup (8 fl oz) (245 g) | 1.91 | 0.78 | 149 | |
| 5 | Yogurt, Greek (strawberry, nonfat) | 1 container (5.3 oz) (150 g) | 1.5 | 1 | 123 | |
| 6 | Egg, whole (raw, fresh) | 1 large (50 g) | 1.23 | 2.46 | 72 | |
| 7 | Egg, yolk (raw, fresh) | 1 large (17 g) | 0.92 | 5.4 | 55 | |
| 8 | Cheese, fresh (queso fresco) | 1 oz (28 g) | 0.77 | 2.7 | 85 | |
| 9 | Cheese, cheddar (sharp, sliced) | 1 oz (28 g) | 0.28 | 1 | 116 | |
| 10 | Cheese, goat (hard type) | 1 oz (28 g) | 0.2 | 0.7 | 128 | |
| 11 | Cheese, white (queso blanco) | 1 oz (28 g) | 0.2 | 0.7 | 88 | |
| 12 | Cheese, parmesan (low sodium) | 1 oz (28 g) | 0.17 | 0.6 | 128 | |
| 13 | Cheese, gruyere | 1 oz (28 g) | 0.17 | 0.6 | 117 | |
| 14 | Dulce de Leche | 1 tbsp (19 g) | 0.04 | 0.2 | 60 |
Vitamin D in specific foods
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 dairy and eggs in the USDA database, Milk, buttermilk (fluid, whole) has the most vitamin D per serving: 3.19 µg per 1 cup (16% of the Daily Value). Per 100 g it contains 1.3 µg.
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. 0 of the 14 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in Vitamin C
- Foods high in Vitamin B12
- Foods high in Vitamin A
- Foods high in Vitamin E
- Foods high in Vitamin K
- Foods high in Vitamin B6
- All foods high in vitamin D
- Vegetables high in vitamin D
- Fish and seafood high in vitamin D
- Meat and poultry high in vitamin D
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.