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 151–200 of 268 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 13.00 IU | 2% |
| 152 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 13.00 IU | 2% |
| 153 | Bread, whole grain (whole-wheat), commercial | Baked Products | 13.00 IU | 2% |
| 154 | Bread, white, commercial, with added fibre | Baked Products | 13.00 IU | 2% |
| 155 | Bread, 60% whole wheat, commercial | Baked Products | 13.00 IU | 2% |
| 156 | Indien, samosa, vegetarian | Mixed Dishes | 13.00 IU | 2% |
| 157 | Bread, whole wheat, commercial | Baked Products | 13.00 IU | 2% |
| 158 | Bread, white, commercial | Baked Products | 13.00 IU | 2% |
| 159 | Bread, white, commercial, reduced sodium | Baked Products | 13.00 IU | 2% |
| 160 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 13.00 IU | 2% |
| 161 | Bread, white with raisins, commercial | Baked Products | 13.00 IU | 2% |
| 162 | Bread, pumpernickel | Baked Products | 13.00 IU | 2% |
| 163 | Bread, multigrain, commercial | Baked Products | 13.00 IU | 2% |
| 164 | Bread, Italian | Baked Products | 13.00 IU | 2% |
| 165 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 13.00 IU | 2% |
| 166 | Strudel, apple | Baked Products | 12.00 IU | 2% |
| 167 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 12.00 IU | 2% |
| 168 | Cake, fruitcake, commercial | Baked Products | 12.00 IU | 2% |
| 169 | Bread, Boston brown, canned | Baked Products | 12.00 IU | 2% |
| 170 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 11.00 IU | 1% |
| 171 | Fast foods, hot dog with chili | Fast Foods | 11.00 IU | 1% |
| 172 | Fast foods, dessert, sundae, caramel | Fast Foods | 11.00 IU | 1% |
| 173 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 11.00 IU | 1% |
| 174 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 11.00 IU | 1% |
| 175 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 11.00 IU | 1% |
| 176 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 11.00 IU | 1% |
| 177 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 11.00 IU | 1% |
| 178 | Energy drink, coffee flavours | Beverages | 10.00 IU | 1% |
| 179 | Cookie, shortbread, plain, homemade | Baked Products | 10.00 IU | 1% |
| 180 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 10.00 IU | 1% |
| 181 | Potato pancake, homemade | Vegetables and Vegetable Products | 10.00 IU | 1% |
| 182 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 10.00 IU | 1% |
| 183 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 10.00 IU | 1% |
| 184 | Bread, garlic | Baked Products | 9.00 IU | 1% |
| 185 | Dumpling, plain | Baked Products | 9.00 IU | 1% |
| 186 | Candies, truffles, homemade | Sweets | 9.00 IU | 1% |
| 187 | Cookie, sugar, refrigerated dough, baked | Baked Products | 9.00 IU | 1% |
| 188 | Cookie, brownie, commercial | Baked Products | 9.00 IU | 1% |
| 189 | Cake, sponge, commercial | Baked Products | 9.00 IU | 1% |
| 190 | Zucchini, battered and fried | Mixed Dishes | 8.00 IU | 1% |
| 191 | Salad, caesar, homemade | Mixed Dishes | 8.00 IU | 1% |
| 192 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 IU | 1% |
| 193 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 8.00 IU | 1% |
| 194 | Cake, date square (matrimonial cake), homemade | Baked Products | 8.00 IU | 1% |
| 195 | Croissant, apple, commercial | Baked Products | 8.00 IU | 1% |
| 196 | Cookie, sugar, refrigerated dough | Baked Products | 8.00 IU | 1% |
| 197 | Cookie, brownie, homemade | Baked Products | 8.00 IU | 1% |
| 198 | Cake, white, homemade, without icing (frosting) | Baked Products | 8.00 IU | 1% |
| 199 | Coffee cake, fruit | Baked Products | 8.00 IU | 1% |
| 200 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 8.00 IU | 1% |
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