Vegetarian foods high in Vitamin D (Canadian (CNF))

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 654 foods

#	Food	Category	Per 100 g	% DV
1	Mushroom, Maitake, raw	Vegetables and Vegetable Products	1123.00 IU	140%
2	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan	Fats and Oils	840.00 IU	105%
3	Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced	Fats and Oils	832.00 IU	104%
4	Margarine, stick, canola and/or soybean oil	Fats and Oils	785.00 IU	98%
5	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced	Fats and Oils	724.00 IU	90%
6	Margarine, stick, palm and soybean oils	Fats and Oils	720.00 IU	90%
7	Margarine, tub, non-hydrogenated, canola and olive oil	Fats and Oils	719.00 IU	90%
8	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted	Fats and Oils	703.00 IU	88%
9	Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced	Fats and Oils	684.00 IU	86%
10	Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat	Fats and Oils	662.00 IU	83%
11	Margarine, tub, hydrogenated, canola oil	Fats and Oils	659.00 IU	82%
12	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil)	Fats and Oils	659.00 IU	82%
13	Margarine, tub, hydrogenated, soybean oil	Fats and Oils	591.00 IU	74%
14	Margarine, tub, non-hydrogenated, soybean oil	Fats and Oils	591.00 IU	74%
15	Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat	Fats and Oils	532.00 IU	66%
16	Margarine, tub, non-hydrogenated, canola oil, with plant sterols	Fats and Oils	516.00 IU	64%
17	Beverages, high protein powder	Beverages	500.00 IU	62%
18	Egg, chicken, yolk, dried	Dairy and Egg Products	458.00 IU	57%
19	Milk, dry, skim, powder, regular	Dairy and Egg Products	428.00 IU	54%
20	Milk, dry, skim, powder, instant	Dairy and Egg Products	423.00 IU	53%
21	Milk, dry whole	Dairy and Egg Products	420.00 IU	52%
22	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	376.00 IU	47%
23	Chocolate syrup, thin type, less sugar, with added vitamins and minerals	Beverages	296.00 IU	37%
24	Animal fat, native, beluga oil	Fats and Oils	228.00 IU	28%
25	Cereal, ready to eat, Froot Loops, Kellogg's	Breakfast cereals	216.00 IU	27%
26	Mushroom, Chanterelle, raw	Vegetables and Vegetable Products	212.00 IU	26%
27	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	212.00 IU	26%
28	Mushroom, morel, raw	Vegetables and Vegetable Products	206.00 IU	26%
29	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	200.00 IU	25%
30	Cereal, ready to eat, Corn Pops, Kellogg's	Breakfast cereals	196.00 IU	24%
31	Egg, chicken, yolk, cooked	Dairy and Egg Products	188.00 IU	24%
32	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	188.00 IU	24%
33	Egg, chicken, yolk, fresh or frozen, raw	Dairy and Egg Products	188.00 IU	24%
34	Cereal, ready-to-eat, Krave, Kellogg's	Breakfast cereals	164.00 IU	20%
35	Cake, pound, homemade	Baked Products	163.00 IU	20%
36	Mushroom, shiitake, dried	Vegetables and Vegetable Products	154.00 IU	19%
37	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	131.00 IU	16%
38	Pie crust, cookie-type, graham cracker, homemade, chilled	Baked Products	131.00 IU	16%
39	Egg, chicken, dried, whole	Dairy and Egg Products	125.00 IU	16%
40	Cookie, chocolate chip, homemade, made with margarine	Baked Products	124.00 IU	16%
41	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	122.00 IU	15%
42	Sauce, white, thick, homemade	Soups, Sauces and Gravies	118.00 IU	15%
43	Cookie, peanut butter, homemade, with margarine	Baked Products	99.00 IU	12%
44	Sauce, white, medium, 2% milk, homemade	Soups, Sauces and Gravies	99.00 IU	12%
45	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	91.00 IU	11%
46	Egg, chicken, whole, cooked, fried	Dairy and Egg Products	89.00 IU	11%
47	Bread, sprouted wheat with added calcium and vitamin D, commercial	Baked Products	82.00 IU	10%
48	Roll, dinner, egg	Baked Products	80.00 IU	10%
49	Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	Dairy and Egg Products	80.00 IU	10%
50	Milk, evaporated, whole, canned, undiluted, 7.8% M.F.	Dairy and Egg Products	80.00 IU	10%

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Vegetarian foods high in Vitamin D (Canadian (CNF))

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