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 1–50 of 1,319 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1276.00 IU | 160% | USDA_SR |
| 2 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1135.00 IU | 142% | USDA_SR |
| 3 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 1123.00 IU | 140% | USDA_SR |
| 4 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 1123.00 IU | 140% | CNF |
| 5 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1046.00 IU | 131% | USDA_SR |
| 6 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 840.00 IU | 105% | CNF |
| 7 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 832.00 IU | 104% | CNF |
| 8 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 785.00 IU | 98% | CNF |
| 9 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced | Fats and Oils | 724.00 IU | 90% | CNF |
| 10 | Margarine, stick, palm and soybean oils | Fats and Oils | 720.00 IU | 90% | CNF |
| 11 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 719.00 IU | 90% | CNF |
| 12 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 703.00 IU | 88% | CNF |
| 13 | Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced | Fats and Oils | 684.00 IU | 86% | CNF |
| 14 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 662.00 IU | 83% | CNF |
| 15 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 659.00 IU | 82% | CNF |
| 16 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 659.00 IU | 82% | CNF |
| 17 | Egg, yolk, dried | Dairy and Egg Products | 628.00 IU | 78% | USDA_FF |
| 18 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 591.00 IU | 74% | CNF |
| 19 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 591.00 IU | 74% | CNF |
| 20 | Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat | Fats and Oils | 532.00 IU | 66% | CNF |
| 21 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 524.00 IU | 66% | USDA_SR |
| 22 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 516.00 IU | 64% | CNF |
| 23 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 510.00 IU | 64% | USDA_SR |
| 24 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 508.00 IU | 64% | USDA_SR |
| 25 | Beverages, nutritional shake mix, high protein, powder | Beverages | 500.00 IU | 62% | USDA_SR |
| 26 | Beverages, high protein powder | Beverages | 500.00 IU | 62% | CNF |
| 27 | Egg, chicken, yolk, dried | Dairy and Egg Products | 458.00 IU | 57% | CNF |
| 28 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 440.00 IU | 55% | USDA_SR |
| 29 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 440.00 IU | 55% | USDA_SR |
| 30 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% | USDA_SR |
| 31 | Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% | USDA_SR |
| 32 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% | USDA_SR |
| 33 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% | USDA_SR |
| 34 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% | USDA_SR |
| 35 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% | USDA_SR |
| 36 | Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D | Fats and Oils | 429.00 IU | 54% | USDA_SR |
| 37 | Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% | USDA_SR |
| 38 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 428.00 IU | 54% | CNF |
| 39 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 423.00 IU | 53% | CNF |
| 40 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 420.00 IU | 52% | USDA_SR |
| 41 | Milk, dry whole | Dairy and Egg Products | 420.00 IU | 52% | CNF |
| 42 | Egg, yolk, dried | Dairy and Egg Products | 417.00 IU | 52% | USDA_SR |
| 43 | Egg, whole, dried | Dairy and Egg Products | 388.00 IU | 48% | USDA_FF |
| 44 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 385.00 IU | 48% | USDA_SR |
| 45 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 384.00 IU | 48% | USDA_SR |
| 46 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 380.00 IU | 48% | USDA_SR |
| 47 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 380.00 IU | 48% | USDA_SR |
| 48 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 376.00 IU | 47% | CNF |
| 49 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 370.00 IU | 46% | USDA_SR |
| 50 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 369.00 IU | 46% | USDA_SR |
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