Vitamin D sits in the FDA's Daily Value table at 800 IU per 100 g, but Canada's labelling rules treat it differently: they list it by mass rather than activity units. The difference matters when you're comparing products across borders or auditing your own ingredient panels.
Fish, mushrooms exposed to sunlight, and fortified milk lead this ranking. The caveat: many foods in the table owe their vitamin D content to fortification rather than nature. If you're sourcing from smaller suppliers or working with unfortified raw ingredients, the numbers here may not match what your finished product will deliver.
Plant foods contain almost no vitamin D unless they are fortified. A vegetarian diet can include fortified plant milks and eggs (which contain small amounts), but a vegan diet relies almost entirely on fortification and sunlight exposure to skin. If your target audience avoids animal products, fortification becomes the practical route to reach the Daily Value.
FDA daily value: 800 IU
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Showing 51–100 of 268 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 38.00 IU | 5% |
| 52 | Corn pudding , homemade | Vegetables and Vegetable Products | 37.00 IU | 5% |
| 53 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 36.00 IU | 4% |
| 54 | Dessert, frozen, pudding pop, vanilla | Sweets | 36.00 IU | 4% |
| 55 | Dessert, frozen, pudding pop, chocolate | Sweets | 36.00 IU | 4% |
| 56 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 36.00 IU | 4% |
| 57 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 35.00 IU | 4% |
| 58 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 35.00 IU | 4% |
| 59 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 34.00 IU | 4% |
| 60 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 34.00 IU | 4% |
| 61 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 34.00 IU | 4% |
| 62 | Plant-based beverage, soy, enriched, all flavours | Beverages | 34.00 IU | 4% |
| 63 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 34.00 IU | 4% |
| 64 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 34.00 IU | 4% |
| 65 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 34.00 IU | 4% |
| 66 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 34.00 IU | 4% |
| 67 | Plant-based beverage, soy, enriched, chocolate | Beverages | 34.00 IU | 4% |
| 68 | Plant-based beverage, rice, enriched | Beverages | 34.00 IU | 4% |
| 69 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 34.00 IU | 4% |
| 70 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 32.00 IU | 4% |
| 71 | Fast foods, Miniature cinnamon rolls | Fast Foods | 32.00 IU | 4% |
| 72 | Candies, praline, homemade | Sweets | 32.00 IU | 4% |
| 73 | Pie, pumpkin, homemade | Baked Products | 32.00 IU | 4% |
| 74 | Dessert, pudding, rice, with raisins, homemade | Sweets | 31.00 IU | 4% |
| 75 | Pancake, blueberry, homemade | Baked Products | 31.00 IU | 4% |
| 76 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 30.00 IU | 4% |
| 77 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 30.00 IU | 4% |
| 78 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 30.00 IU | 4% |
| 79 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 30.00 IU | 4% |
| 80 | Animal fat, native, bearded seal, oil (oogruk oil) | Fats and Oils | 30.00 IU | 4% |
| 81 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 30.00 IU | 4% |
| 82 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 30.00 IU | 4% |
| 83 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 29.00 IU | 4% |
| 84 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 28.00 IU | 4% |
| 85 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 27.00 IU | 3% |
| 86 | Pancake, plain, homemade | Baked Products | 27.00 IU | 3% |
| 87 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 26.00 IU | 3% |
| 88 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 25.00 IU | 3% |
| 89 | Spinach souffle, homemade | Vegetables and Vegetable Products | 25.00 IU | 3% |
| 90 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 24.00 IU | 3% |
| 91 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 24.00 IU | 3% |
| 92 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 24.00 IU | 3% |
| 93 | French toast, frozen, ready to heat | Baked Products | 24.00 IU | 3% |
| 94 | Cake, sponge, homemade | Baked Products | 24.00 IU | 3% |
| 95 | Fast foods, hot dog, plain | Fast Foods | 23.00 IU | 3% |
| 96 | Muffin, blueberry, commercial | Baked Products | 22.00 IU | 3% |
| 97 | Plant-based beverage, coconut, enriched, sweetened, all flavours | Beverages | 21.00 IU | 3% |
| 98 | Shepherd's pie with corn | Mixed Dishes | 21.00 IU | 3% |
| 99 | Muffin, chocolate chip, commercial | Baked Products | 21.00 IU | 3% |
| 100 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 21.00 IU | 3% |
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