Fish and seafood high in vitamin D (per serving)
9 fish and seafood ranked by vitamin D per common serving, from USDA FoodData Central. Salmon, sockeye leads with 18.27 µg per 3 oz (91% of the Daily Value), followed by Fish, salmon (17.85 µg) and Fish, trout (16.15 µg).
Top 10 at a glance
Top 9 fish and seafood highest in vitamin D
- 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
- Mollusks, clam (mixed species, canned, drained solids)3 oz (85 g) · 121 kcal0.09 µg0.4% DV
- Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture))3 oz (85 g) · 101 kcal0.09 µg0.4% DV
All 9 fish and seafood 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 | Salmon, sockeye (canned, drained solids, without skin and bones) | 3 oz (85 g) | 18.27 | 21.5 | 134 | |
| 2 | Fish, salmon (sockeye, canned, drained solids) | 3 oz (85 g) | 17.85 | 21 | 142 | |
| 3 | Fish, trout (rainbow, farmed, cooked, dry heat) | 3 oz (85 g) | 16.15 | 19 | 143 | |
| 4 | Fish, swordfish (cooked, dry heat) | 3 oz (85 g) | 14.11 | 16.6 | 146 | |
| 5 | Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat) | 3 oz (85 g) | 9.69 | 11.4 | 171 | |
| 6 | Fish, halibut (Atlantic and Pacific, cooked, dry heat) | 3 oz (85 g) | 4.93 | 5.8 | 94 | |
| 7 | Fish, sardine (Atlantic, canned in oil, drained solids with bone) | 3 oz (85 g) | 4.08 | 4.8 | 177 | |
| 8 | Mollusks, clam (mixed species, canned, drained solids) | 3 oz (85 g) | 0.09 | 0.1 | 121 | |
| 9 | Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) | 3 oz (85 g) | 0.09 | 0.1 | 101 |
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 fish and seafood in the USDA database, Salmon, sockeye (canned, drained solids, without skin and bones) has the most vitamin D per serving: 18.27 µg per 3 oz (91% of the Daily Value). Per 100 g it contains 21.5 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. 7 of the 9 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
- Meat and poultry high in vitamin D
- Dairy and eggs 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.