Vegan foods high in Vitamin D

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 101–150 of 585 foods

#	Food	Category	Per 100 g	% DV	Source
101	Mushrooms, morel, raw	Vegetables and Vegetable Products	206.00 IU	26%	USDA_SR
102	Mushroom, morel, raw	Vegetables and Vegetable Products	206.00 IU	26%	CNF
103	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed	Baby Foods	200.00 IU	25%	USDA_SR
104	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	200.00 IU	25%	CNF
105	Cereal, ready to eat, Corn Pops, Kellogg's	Breakfast cereals	196.00 IU	24%	CNF
106	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Breakfast Cereals	195.00 IU	24%	USDA_SR
107	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	188.00 IU	24%	USDA_SR
108	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	188.00 IU	24%	CNF
109	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	185.00 IU	23%	USDA_FF
110	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	Snacks	181.00 IU	23%	USDA_SR
111	Cereal, ready-to-eat, Krave, Kellogg's	Breakfast cereals	164.00 IU	20%	CNF
112	Cake, pound, homemade	Baked Products	163.00 IU	20%	CNF
113	Vitasoy USA, Nasoya Lite Firm Tofu	Legumes and Legume Products	157.00 IU	20%	USDA_SR
114	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed	Baby Foods	157.00 IU	20%	USDA_SR
115	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	157.00 IU	20%	USDA_SR
116	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	157.00 IU	20%	USDA_SR
117	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	154.00 IU	19%	USDA_SR
118	Mushroom, shiitake, dried	Vegetables and Vegetable Products	154.00 IU	19%	CNF
119	Vitasoy USA Nasoya, Lite Silken Tofu	Legumes and Legume Products	153.00 IU	19%	USDA_SR
120	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Breakfast Cereals	151.00 IU	19%	USDA_SR
121	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	150.00 IU	19%	USDA_SR
122	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	143.00 IU	18%	USDA_SR
123	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	143.00 IU	18%	USDA_SR
124	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	138.00 IU	17%	USDA_SR
125	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	138.00 IU	17%	USDA_SR
126	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	133.00 IU	17%	USDA_SR
127	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	133.00 IU	17%	USDA_SR
128	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	133.00 IU	17%	USDA_SR
129	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	133.00 IU	17%	USDA_SR
130	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	133.00 IU	17%	USDA_SR
131	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	133.00 IU	17%	USDA_SR
132	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	133.00 IU	17%	USDA_SR
133	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	133.00 IU	17%	USDA_SR
134	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	131.00 IU	16%	CNF
135	Pie crust, cookie-type, graham cracker, homemade, chilled	Baked Products	131.00 IU	16%	CNF
136	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	130.00 IU	16%	USDA_SR
137	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	129.00 IU	16%	USDA_SR
138	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	129.00 IU	16%	USDA_SR
139	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	126.00 IU	16%	USDA_SR
140	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	125.00 IU	16%	USDA_SR
141	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	125.00 IU	16%	USDA_SR
142	Cookie, chocolate chip, homemade, made with margarine	Baked Products	124.00 IU	16%	CNF
143	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	122.00 IU	15%	CNF
144	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	121.00 IU	15%	USDA_SR
145	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	121.00 IU	15%	USDA_SR
146	Sauce, white, thick, homemade	Soups, Sauces and Gravies	118.00 IU	15%	CNF
147	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	102.00 IU	13%	USDA_SR
148	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Legumes and Legume Products	101.00 IU	13%	USDA_SR
149	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Legumes and Legume Products	101.00 IU	13%	USDA_SR
150	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Legumes and Legume Products	98.00 IU	12%	USDA_SR

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Vegan foods high in Vitamin D

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