Meat and poultry high in vitamin D (per serving)
34 meat and poultry ranked by vitamin D per common serving, from USDA FoodData Central. Pork leads with 2.21 µg per 3 oz (11% of the Daily Value), followed by Veal (1.19 µg) and Turkey (1.19 µg).
Top 10 at a glance
Top 10 meat and poultry highest in vitamin D
- Pork, fresh (spareribs, separable lean and fat, cooked, braised)3 oz (85 g) · 337 kcal2.21 µg11% DV
- Veal, ground (cooked, pan-fried)3 oz (85 g) · 183 kcal1.19 µg5.9% DV
- Turkey, whole (skin (light and dark), roasted)3 oz (85 g) · 390 kcal1.19 µg5.9% DV
- Turkey, skin from whole ((light and dark), with added solution, roasted)3 oz (85 g) · 383 kcal1.19 µg5.9% DV
- Beef, variety meats and by-products (liver, cooked, pan-fried)3 oz (85 g) · 149 kcal1.02 µg5.1% DV
- Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)3 oz (85 g) · 217 kcal1.02 µg5.1% DV
- Veal, foreshank (osso buco, separable lean and fat, cooked, braised)3 oz (85 g) · 155 kcal0.94 µg4.7% DV
- Turkey, retail parts (wing, meat and skin, cooked, roasted)3 oz (85 g) · 200 kcal0.68 µg3.4% DV
- Turkey, skin (from retail parts, from dark meat, cooked, roasted)3 oz (85 g) · 352 kcal0.68 µg3.4% DV
- Beef, rib (shortribs, separable lean and fat, choice, cooked, braised)3 oz (85 g) · 400 kcal0.59 µg3% DV
All 34 meat and poultry 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 | Pork, fresh (spareribs, separable lean and fat, cooked, braised) | 3 oz (85 g) | 2.21 | 2.6 | 337 | |
| 2 | Veal, ground (cooked, pan-fried) | 3 oz (85 g) | 1.19 | 1.4 | 183 | |
| 3 | Turkey, whole (skin (light and dark), roasted) | 3 oz (85 g) | 1.19 | 1.4 | 390 | |
| 4 | Turkey, skin from whole ((light and dark), with added solution, roasted) | 3 oz (85 g) | 1.19 | 1.4 | 383 | |
| 5 | Beef, variety meats and by-products (liver, cooked, pan-fried) | 3 oz (85 g) | 1.02 | 1.2 | 149 | |
| 6 | Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) | 3 oz (85 g) | 1.02 | 1.2 | 217 | |
| 7 | Veal, foreshank (osso buco, separable lean and fat, cooked, braised) | 3 oz (85 g) | 0.94 | 1.1 | 155 | |
| 8 | Turkey, retail parts (wing, meat and skin, cooked, roasted) | 3 oz (85 g) | 0.68 | 0.8 | 200 | |
| 9 | Turkey, skin (from retail parts, from dark meat, cooked, roasted) | 3 oz (85 g) | 0.68 | 0.8 | 352 | |
| 10 | Beef, rib (shortribs, separable lean and fat, choice, cooked, braised) | 3 oz (85 g) | 0.59 | 0.7 | 400 | |
| 11 | Turkey, back (from whole bird, meat and skin, with added solution, roasted) | 3 oz (85 g) | 0.42 | 0.5 | 174 | |
| 12 | Turkey, whole (meat and skin, cooked, roasted) | 3 oz (85 g) | 0.34 | 0.4 | 161 | |
| 13 | Beef, New Zealand (imported, cube roll, separable lean only, cooked, fast roasted) | 3 oz (85 g) | 0.34 | 0.4 | 203 | |
| 14 | Beef, chuck (blade roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised) | 3 oz (85 g) | 0.34 | 0.4 | 284 | |
| 15 | Beef, brisket (whole, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised) | 3 oz (85 g) | 0.34 | 0.4 | 281 | |
| 16 | Beef, tenderloin (roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted) | 3 oz (85 g) | 0.34 | 0.4 | 292 | |
| 17 | Chicken, broilers or fryers (dark meat, thigh, meat only, cooked, braised) | 3 oz (85 g) | 0.26 | 0.3 | 150 | |
| 18 | Chicken, dark meat (thigh, meat only, with added solution, cooked, roasted) | 3 oz (85 g) | 0.26 | 0.3 | 139 | |
| 19 | Chicken patty, frozen (cooked) | 3 oz (85 g) | 0.26 | 0.3 | 244 | |
| 20 | Dove, cooked | 3 oz (85 g) | 0.17 | 0.2 | 181 | |
| 21 | Quail, cooked (total edible) | 3 oz (85 g) | 0.17 | 0.2 | 193 | |
| 22 | Pheasant, cooked (total edible) | 3 oz (85 g) | 0.17 | 0.2 | 203 | |
| 23 | Lamb, New Zealand (imported, square-cut shoulder chops, separable lean only, cooked, braised) | 3 oz (85 g) | 0.17 | 0.2 | 217 | |
| 24 | Chicken, broilers or fryers (wing, meat and skin, cooked, roasted) | 3 oz (85 g) | 0.17 | 0.2 | 216 | |
| 25 | Chicken, broilers or fryers (breast, meat only, cooked, roasted) | 3 oz (85 g) | 0.09 | 0.1 | 140 | |
| 26 | Chicken, cornish game hens (meat only, cooked, roasted) | 3 oz (85 g) | 0.09 | 0.1 | 114 | |
| 27 | Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised) | 3 oz (85 g) | 0.09 | 0.1 | 190 | |
| 28 | Lamb, leg (whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) | 3 oz (85 g) | 0.09 | 0.1 | 162 | |
| 29 | Chicken, broilers or fryers (neck, meat only, cooked, simmered) | 3 oz (85 g) | 0.09 | 0.1 | 152 | |
| 30 | Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | 3 oz (85 g) | 0.09 | 0.1 | 184 | |
| 31 | Duck, domesticated (meat only, cooked, roasted) | 3 oz (85 g) | 0.09 | 0.1 | 171 | |
| 32 | Lamb, shoulder (whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | 3 oz (85 g) | 0.09 | 0.1 | 178 | |
| 33 | Lamb, rib (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | 3 oz (85 g) | 0.09 | 0.1 | 200 | |
| 34 | Goose, domesticated (meat and skin, cooked, roasted) | 3 oz (85 g) | 0.09 | 0.1 | 259 |
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 meat and poultry in the USDA database, Pork, fresh (spareribs, separable lean and fat, cooked, braised) has the most vitamin D per serving: 2.21 µg per 3 oz (11% of the Daily Value). Per 100 g it contains 2.6 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 34 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
- 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.