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.

FDA daily value: 800 IU

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Showing 151–200 of 2,135 foods

#	Food	Category	Per 100 g	% DV
151	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	188.00 IU	24%
152	Fish, rockfish, Pacific, mixed species, cooked, dry heat	Finfish and Shellfish Products	183.00 IU	23%
153	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	Breakfast Cereals	183.00 IU	23%
154	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	Snacks	181.00 IU	23%
155	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	Snacks	181.00 IU	23%
156	Veal, seam fat only, cooked	Lamb, Veal, and Game Products	181.00 IU	23%
157	Fish, herring, Atlantic, raw	Finfish and Shellfish Products	167.00 IU	21%
158	Fish, cod, Atlantic, dried and salted	Finfish and Shellfish Products	161.00 IU	20%
159	Milk, evaporated, 2% fat, with added vitamin A and vitamin D	Dairy and Egg Products	160.00 IU	20%
160	Vitasoy USA, Nasoya Lite Firm Tofu	Legumes and Legume Products	157.00 IU	20%
161	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed	Baby Foods	157.00 IU	20%
162	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	157.00 IU	20%
163	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	157.00 IU	20%
164	Fish, trout, mixed species, raw	Finfish and Shellfish Products	155.00 IU	19%
165	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	154.00 IU	19%
166	Vitasoy USA Nasoya, Lite Silken Tofu	Legumes and Legume Products	153.00 IU	19%
167	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	Breakfast Cereals	152.00 IU	19%
168	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Breakfast Cereals	151.00 IU	19%
169	Fish, rockfish, Pacific, mixed species, raw	Finfish and Shellfish Products	151.00 IU	19%
170	Fish, tilapia, cooked, dry heat	Finfish and Shellfish Products	150.00 IU	19%
171	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	150.00 IU	19%
172	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	144.00 IU	18%
173	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	143.00 IU	18%
174	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	143.00 IU	18%
175	Veal, seam fat only, raw	Lamb, Veal, and Game Products	142.00 IU	18%
176	Veal, external fat only, cooked	Lamb, Veal, and Game Products	142.00 IU	18%
177	Fish, flatfish (flounder and sole species), cooked, dry heat	Finfish and Shellfish Products	139.00 IU	17%
178	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches	Breakfast Cereals	138.00 IU	17%
179	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	138.00 IU	17%
180	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	138.00 IU	17%
181	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	138.00 IU	17%
182	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	133.00 IU	17%
183	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	133.00 IU	17%
184	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	133.00 IU	17%
185	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	133.00 IU	17%
186	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	133.00 IU	17%
187	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	133.00 IU	17%
188	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	133.00 IU	17%
189	Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	Breakfast Cereals	133.00 IU	17%
190	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	133.00 IU	17%
191	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	133.00 IU	17%
192	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	133.00 IU	17%
193	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	130.00 IU	16%
194	Chicken, broilers or fryers, separable fat, raw	Poultry Products	130.00 IU	16%
195	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	129.00 IU	16%
196	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	129.00 IU	16%
197	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	129.00 IU	16%
198	Egg, yolk, raw, frozen, salted, pasteurized	Dairy and Egg Products	126.00 IU	16%
199	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	126.00 IU	16%
200	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	125.00 IU	16%

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Foods high in Vitamin D (USDA SR Legacy)

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