Vegetables high in vitamin D (per serving)
10 vegetables 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).
Top 10 at a glance
Top 10 vegetables 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
- Mushrooms, Chanterelle (raw)1 cup (54 g) · 17 kcal2.86 µg14% DV
- Corn pudding, home prepared1 cup (250 g) · 328 kcal1.25 µg6.2% DV
- Spinach souffle1 cup (136 g) · 234 kcal1.09 µg5.4% DV
- Mushrooms, shiitake (cooked, without salt)1 cup pieces (145 g) · 81 kcal1.01 µg5.1% DV
- Mushrooms, white (cooked, boiled, drained, without salt)1 cup pieces (156 g) · 44 kcal0.31 µg1.6% DV
- Potato pancakes1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (37 g) · 99 kcal0.11 µg0.6% DV
- Mushrooms, oyster (raw)1 cup sliced (86 g) · 28 kcal0.04 µg0.2% DV
All 10 vegetables 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 | Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) | 1 cup whole (87 g) | 27.75 | 31.9 | 19 | |
| 2 | Mushrooms, portabella (exposed to ultraviolet light, raw) | 1 cup diced (86 g) | 24.42 | 28.4 | 19 | |
| 3 | Mushroom, white (exposed to ultraviolet light, raw) | 1 cup pieces or slices (70 g) | 18.34 | 26.2 | 15 | |
| 4 | Mushrooms, Chanterelle (raw) | 1 cup (54 g) | 2.86 | 5.3 | 17 | |
| 5 | Corn pudding, home prepared | 1 cup (250 g) | 1.25 | 0.5 | 328 | |
| 6 | Spinach souffle | 1 cup (136 g) | 1.09 | 0.8 | 234 | |
| 7 | Mushrooms, shiitake (cooked, without salt) | 1 cup pieces (145 g) | 1.01 | 0.7 | 81 | |
| 8 | Mushrooms, white (cooked, boiled, drained, without salt) | 1 cup pieces (156 g) | 0.31 | 0.2 | 44 | |
| 9 | Potato pancakes | 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (37 g) | 0.11 | 0.3 | 99 | |
| 10 | Mushrooms, oyster (raw) | 1 cup sliced (86 g) | 0.04 | 0.04 | 28 |
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 vegetables 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.
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. 3 of the 10 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
- Fish and seafood 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.