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 654 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 80.00 IU | 10% |
| 52 | Cheese souffle | Mixed Dishes | 79.00 IU | 10% |
| 53 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 77.00 IU | 10% |
| 54 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 73.00 IU | 9% |
| 55 | Butter oil, anhydrous | Dairy and Egg Products | 73.00 IU | 9% |
| 56 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 72.00 IU | 9% |
| 57 | Bread, banana, homemade, made with margarine | Baked Products | 72.00 IU | 9% |
| 58 | Cookie, sugar, homemade, made with margarine | Baked Products | 70.00 IU | 9% |
| 59 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 69.00 IU | 9% |
| 60 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 66.00 IU | 8% |
| 61 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 64.00 IU | 8% |
| 62 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 60.00 IU | 8% |
| 63 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 60.00 IU | 8% |
| 64 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 60.00 IU | 8% |
| 65 | Butter, unsalted | Dairy and Egg Products | 60.00 IU | 8% |
| 66 | Butter, whipped | Dairy and Egg Products | 60.00 IU | 8% |
| 67 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 58.00 IU | 7% |
| 68 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 58.00 IU | 7% |
| 69 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 58.00 IU | 7% |
| 70 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 58.00 IU | 7% |
| 71 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 57.00 IU | 7% |
| 72 | Cookie, oatmeal, homemade, without raisins | Baked Products | 57.00 IU | 7% |
| 73 | Cookie, oatmeal, homemade, with raisins | Baked Products | 57.00 IU | 7% |
| 74 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 56.00 IU | 7% |
| 75 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 56.00 IU | 7% |
| 76 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 55.00 IU | 7% |
| 77 | Fast foods, breakfast, biscuit with egg | Fast Foods | 53.00 IU | 7% |
| 78 | Soup, cream, mushroom, canned, condensed, reduced fat | Soups, Sauces and Gravies | 52.00 IU | 6% |
| 79 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 52.00 IU | 6% |
| 80 | Chocolate flavour drink, whey and milk based | Beverages | 50.00 IU | 6% |
| 81 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 49.00 IU | 6% |
| 82 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 48.00 IU | 6% |
| 83 | Dessert, mousse, chocolate, homemade | Sweets | 47.00 IU | 6% |
| 84 | Soup, cream, mushroom, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 47.00 IU | 6% |
| 85 | Soup, cream, mushroom, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 46.00 IU | 6% |
| 86 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 46.00 IU | 6% |
| 87 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 46.00 IU | 6% |
| 88 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 46.00 IU | 6% |
| 89 | Cream, 5% | Dairy and Egg Products | 46.00 IU | 6% |
| 90 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 46.00 IU | 6% |
| 91 | Fast foods, egg, scrambled | Fast Foods | 46.00 IU | 6% |
| 92 | Pie, coconut custard, commercial | Baked Products | 46.00 IU | 6% |
| 93 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 46.00 IU | 6% |
| 94 | Bread pudding, with raisins, homemade | Baked Products | 45.00 IU | 6% |
| 95 | Dessert, egg custard, baked, homemade | Sweets | 45.00 IU | 6% |
| 96 | Dessert, flan, caramel custard, homemade | Sweets | 45.00 IU | 6% |
| 97 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 44.00 IU | 6% |
| 98 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 43.00 IU | 5% |
| 99 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 42.00 IU | 5% |
| 100 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 41.00 IU | 5% |
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