Foods high in Vitamin D
Daily Value: 20 mcg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Mushrooms, portabella, exposed to ultraviolet light, raw
1.8 g Protein24 mcg Vitamin D16 mcg Selenium
24 mcg119% DV · per 1 piece whole - Halibut, Greenland, raw
12 g Protein23 mcg Vitamin D31 mcg Selenium
23 mcg116% DV · per 3 oz - Mackerel, salted
16 g Protein10 mcg Vitamin B1262 mcg Selenium
21 mcg107% DV · per 3 oz - Salmon, sockeye, canned, drained solids, without skin and bones
22 g Protein4.7 mcg Vitamin B1218 mcg Vitamin D
18 mcg91% DV · per 3 oz - Trout, rainbow, farmed, cooked, dry heat
20 g Protein3.5 mcg Vitamin B1216 mcg Vitamin D
16 mcg81% DV · per 3 oz - Catfish, channel, wild, raw
14 g Protein1.9 mcg Vitamin B1211 mcg Vitamin D
11 mcg53% DV · per 3 oz - Tuna, light, canned in oil, drained solids
25 g Protein65 mcg Selenium1.9 mcg Vitamin B12
5.7 mcg28% DV · per 3 oz - Herring, Atlantic, cooked, dry heat
20 g Protein11 mcg Vitamin B1240 mcg Selenium
4.6 mcg23% DV · per 3 oz - Sardine, Atlantic, canned in oil, drained solids with bone
21 g Protein7.6 mcg Vitamin B1245 mcg Selenium
4.1 mcg20% DV · per 3 oz - Pork, fresh, backfat, raw
3.3 g Protein3.5 mcg Vitamin D9 mcg Selenium
3.5 mcg18% DV · per 4 oz - Milk, buttermilk, fluid, whole
7.9 g Protein1.1 mcg Vitamin B120.42 mg Riboflavin (B2)
3.2 mcg16% DV · per 1 cup - Tilapia, cooked, dry heat
22 g Protein46 mcg Selenium1.6 mcg Vitamin B12
3.1 mcg16% DV · per 3 oz - Chicken, separable fat, raw
3.2 g Protein2.3 mg Vitamin E8.2 mcg Selenium
2.8 mcg14% DV · per 3 oz - Egg, goose, whole, fresh, raw
20 g Protein7.3 mcg Vitamin B1253 mcg Selenium
2.4 mcg12% DV · per 1 egg - Yogurt, Greek, strawberry, nonfat
12 g Protein0.38 mg Riboflavin (B2)0.68 mcg Vitamin B12
1.5 mcg8% DV · per 1 container, 5.3 oz - Anchovy, european, canned in oil, drained solids
25 g Protein17 mg Niacin (B3)58 mcg Selenium
1.4 mcg7% DV · per 3 oz - Turkey, whole, skin (light and dark), raw
15 g Protein0.99 mcg Vitamin B124.4 mg Niacin (B3)
1.2 mcg6% DV · per 4 oz - Pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)
20 g Protein3.1 mcg Vitamin B1237 mcg Selenium
1.1 mcg6% DV · per 3 oz - Cod, Atlantic, cooked, dry heat
19 g Protein32 mcg Selenium0.89 mcg Vitamin B12
1 mcg5% DV · per 3 oz - Fresh cheese, queso fresco
5.1 g Protein0.47 mcg Vitamin B12158 mg Calcium
0.76 mcg4% DV · per 1 oz - Haddock, smoked
21 g Protein36 mcg Selenium1.4 mcg Vitamin B12
0.68 mcg3% DV · per 3 oz - Beef, rib, shortribs, separable lean and fat, choice, cooked, braised
18 g Protein2.2 mcg Vitamin B124.1 mg Zinc
0.6 mcg3% DV · per 3 oz - Potatoes, mashed, home-prepared, whole milk added
4 g Protein0.3 mg Copper0.49 mg Vitamin B6
0.42 mcg2% DV · per 1 cup - Cheddar cheese, sharp, sliced
6.8 g Protein199 mg Calcium7.9 mcg Selenium
0.28 mcg1% DV · per 1 slice (1 oz) - Lamb, New Zealand, imported, Intermuscular fat, raw
3.9 g Protein0.38 mcg Vitamin B1258 g Total fat
0.26 mcg1% DV · per 3 oz - White cheese, queso blanco
5.7 g Protein0.49 mcg Vitamin B12193 mg Calcium
0.2 mcg1% DV · per 1 oz - Parmesan cheese, low sodium
12 g Protein226 mg Phosphorus224 mg Calcium
0.17 mcg1% DV · per 1 oz - Bread, salvadoran sweet cheese (quesadilla salvadorena)
3.9 g Protein7.3 mcg Selenium9.4 g Total fat
0.17 mcg1% DV · per 1 serving (approximate serving size) - Noodles, egg, enriched, cooked
7.3 g Protein38 mcg Selenium221 mcg Folate (DFE)
0.16 mcg1% DV · per 1 cup - Mozzarella cheese, whole milk, low moisture
6.1 g Protein163 mg Calcium7 g Total fat
0.14 mcg1% DV · per 1 oz - Swiss cheese, low sodium
8 g Protein269 mg Calcium0.47 mcg Vitamin B12
0.14 mcg1% DV · per 1 oz - Butter, stick, salted
0.24 g Protein212 mcg Vitamin A (RAE)23 g Total fat
0.11 mcg1% DV · per 1 oz - Cottage cheese, full fat, large or small curd
13 g Protein0.73 mcg Vitamin B1211 mcg Selenium
0.11 mcg1% DV · per 1 standard serving · from USDA’s older entry - Garlic bread, frozen
3.6 g Protein95 mcg Folate (DFE)0.2 mg Thiamin (B1)
0.09 mcg0% DV · per 1 slice presliced - Clam, canned, drained solids
21 g Protein16 mcg Vitamin B1243 mcg Selenium
0.09 mcg0% DV · per 3 oz - Shrimp, raw (may contain additives to retain moisture)
12 g Protein25 mcg Selenium0.94 mcg Vitamin B12
0.09 mcg0% DV · per 3 oz - Ricotta cheese, whole milk
2.2 g Protein3.1 g Total fat1.9 g Carbohydrate
0.06 mcg0% DV · per 1 oz · from USDA’s older entry - Crackers, cheese, whole grain
3 g Protein12 mcg Selenium0.17 mg Riboflavin (B2)
0.03 mcg0% DV · per 1 serving 55 pieces - Low fat cheese, cheddar or colby
6.8 g Protein136 mg Phosphorus2 g Total fat
0.03 mcg0% DV · per 1 slice (1 oz) - Carp, raw
15 g Protein21 mcg Vitamin D1.3 mcg Vitamin B12
21 mcg105% DV · per 3 oz