Vegetarian foods high in Vitamin D (USDA SR Legacy)

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 629 foods

#	Food	Category	Per 100 g	% DV
101	Vitasoy USA, Nasoya Lite Firm Tofu	Legumes and Legume Products	157.00 IU	20%
102	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed	Baby Foods	157.00 IU	20%
103	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	157.00 IU	20%
104	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	157.00 IU	20%
105	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	154.00 IU	19%
106	Vitasoy USA Nasoya, Lite Silken Tofu	Legumes and Legume Products	153.00 IU	19%
107	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	Breakfast Cereals	152.00 IU	19%
108	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Breakfast Cereals	151.00 IU	19%
109	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	150.00 IU	19%
110	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	144.00 IU	18%
111	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	143.00 IU	18%
112	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	143.00 IU	18%
113	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches	Breakfast Cereals	138.00 IU	17%
114	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	138.00 IU	17%
115	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	138.00 IU	17%
116	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	138.00 IU	17%
117	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	133.00 IU	17%
118	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	133.00 IU	17%
119	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	133.00 IU	17%
120	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	133.00 IU	17%
121	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	133.00 IU	17%
122	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	133.00 IU	17%
123	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	133.00 IU	17%
124	Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	Breakfast Cereals	133.00 IU	17%
125	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	133.00 IU	17%
126	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	133.00 IU	17%
127	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	133.00 IU	17%
128	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	130.00 IU	16%
129	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	129.00 IU	16%
130	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	129.00 IU	16%
131	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	129.00 IU	16%
132	Egg, yolk, raw, frozen, salted, pasteurized	Dairy and Egg Products	126.00 IU	16%
133	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	126.00 IU	16%
134	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	125.00 IU	16%
135	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	125.00 IU	16%
136	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	Breakfast Cereals	125.00 IU	16%
137	Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk	Beverages	123.00 IU	15%
138	Egg, yolk, raw, frozen, sugared, pasteurized	Dairy and Egg Products	123.00 IU	15%
139	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	121.00 IU	15%
140	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	121.00 IU	15%
141	Cheese, fresh, queso fresco	Dairy and Egg Products	110.00 IU	14%
142	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	107.00 IU	13%
143	Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	105.00 IU	13%
144	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	102.00 IU	13%
145	Cheese food, pasteurized process, American, without added vitamin D	Dairy and Egg Products	102.00 IU	13%
146	Cheese food, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	102.00 IU	13%
147	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Legumes and Legume Products	101.00 IU	13%
148	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Legumes and Legume Products	101.00 IU	13%
149	Beverages, chocolate drink, milk and soy based, ready to drink, fortified	Beverages	101.00 IU	13%
150	Beverages, chocolate malt powder, prepared with 1% milk, fortified	Beverages	100.00 IU	12%

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Vegetarian foods high in Vitamin D (USDA SR Legacy)

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