Vegetarian 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 151–200 of 1,319 foods

#	Food	Category	Per 100 g	% DV	Source
151	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	150.00 IU	19%	USDA_SR
152	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	144.00 IU	18%	USDA_SR
153	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	143.00 IU	18%	USDA_SR
154	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	143.00 IU	18%	USDA_SR
155	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches	Breakfast Cereals	138.00 IU	17%	USDA_SR
156	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	138.00 IU	17%	USDA_SR
157	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	138.00 IU	17%	USDA_SR
158	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	138.00 IU	17%	USDA_SR
159	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	133.00 IU	17%	USDA_SR
160	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	133.00 IU	17%	USDA_SR
161	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	133.00 IU	17%	USDA_SR
162	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	133.00 IU	17%	USDA_SR
163	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	133.00 IU	17%	USDA_SR
164	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	133.00 IU	17%	USDA_SR
165	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	133.00 IU	17%	USDA_SR
166	Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	Breakfast Cereals	133.00 IU	17%	USDA_SR
167	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	133.00 IU	17%	USDA_SR
168	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	133.00 IU	17%	USDA_SR
169	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	133.00 IU	17%	USDA_SR
170	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	131.00 IU	16%	CNF
171	Pie crust, cookie-type, graham cracker, homemade, chilled	Baked Products	131.00 IU	16%	CNF
172	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	130.00 IU	16%	USDA_SR
173	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	129.00 IU	16%	USDA_SR
174	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	129.00 IU	16%	USDA_SR
175	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	129.00 IU	16%	USDA_SR
176	Egg, yolk, raw, frozen, salted, pasteurized	Dairy and Egg Products	126.00 IU	16%	USDA_SR
177	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	126.00 IU	16%	USDA_SR
178	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	125.00 IU	16%	USDA_SR
179	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	125.00 IU	16%	USDA_SR
180	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	Breakfast Cereals	125.00 IU	16%	USDA_SR
181	Egg, chicken, dried, whole	Dairy and Egg Products	125.00 IU	16%	CNF
182	Cookie, chocolate chip, homemade, made with margarine	Baked Products	124.00 IU	16%	CNF
183	Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk	Beverages	123.00 IU	15%	USDA_SR
184	Egg, yolk, raw, frozen, sugared, pasteurized	Dairy and Egg Products	123.00 IU	15%	USDA_SR
185	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	122.00 IU	15%	CNF
186	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	121.00 IU	15%	USDA_SR
187	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	121.00 IU	15%	USDA_SR
188	Sauce, white, thick, homemade	Soups, Sauces and Gravies	118.00 IU	15%	CNF
189	Cheese, fresh, queso fresco	Dairy and Egg Products	110.00 IU	14%	USDA_SR
190	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	107.00 IU	13%	USDA_SR
191	Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	105.00 IU	13%	USDA_SR
192	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	102.00 IU	13%	USDA_SR
193	Cheese food, pasteurized process, American, without added vitamin D	Dairy and Egg Products	102.00 IU	13%	USDA_SR
194	Cheese food, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	102.00 IU	13%	USDA_SR
195	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Legumes and Legume Products	101.00 IU	13%	USDA_SR
196	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Legumes and Legume Products	101.00 IU	13%	USDA_SR
197	Beverages, chocolate drink, milk and soy based, ready to drink, fortified	Beverages	101.00 IU	13%	USDA_SR
198	Beverages, chocolate malt powder, prepared with 1% milk, fortified	Beverages	100.00 IU	12%	USDA_SR
199	Cookie, peanut butter, homemade, with margarine	Baked Products	99.00 IU	12%	CNF
200	Sauce, white, medium, 2% milk, homemade	Soups, Sauces and Gravies	99.00 IU	12%	CNF

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Vegetarian foods high in Vitamin D

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