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 201–250 of 1,802 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Bread, banana, homemade, made with margarine | Baked Products | 72.00 IU | 9% |
| 202 | Pork, loin, rib half (country-style ribs), lean and fat, roasted | Pork Products | 72.00 IU | 9% |
| 203 | Pork, separable fat, cooked | Pork Products | 72.00 IU | 9% |
| 204 | Cookie, sugar, homemade, made with margarine | Baked Products | 70.00 IU | 9% |
| 205 | Pork, shoulder, whole, lean and fat, raw | Pork Products | 70.00 IU | 9% |
| 206 | Veal, loin, lean and fat, raw | Lamb, Veal and Game | 69.00 IU | 9% |
| 207 | Fish, anchovy, european, canned with olive oil, drained solids | Finfish and Shellfish Products | 69.00 IU | 9% |
| 208 | Pork, separable fat, raw | Pork Products | 69.00 IU | 9% |
| 209 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 69.00 IU | 9% |
| 210 | Fish, catfish (wolffish), atlantic, baked or broiled | Finfish and Shellfish Products | 67.00 IU | 8% |
| 211 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 66.00 IU | 8% |
| 212 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 64.00 IU | 8% |
| 213 | Game meat, native, ringed seal, blubber, raw | Lamb, Veal and Game | 64.00 IU | 8% |
| 214 | Pork, shoulder, blade portion, bone-in, lean and fat, broiled | Pork Products | 63.00 IU | 8% |
| 215 | Meat sticks, beef, non-refrigerated, smoked | Sausages and Luncheon meats | 62.00 IU | 8% |
| 216 | Snacks, beef jerky, chopped and formed | Snacks | 62.00 IU | 8% |
| 217 | Fish, scup (porgy), baked or broiled | Finfish and Shellfish Products | 62.00 IU | 8% |
| 218 | Fish, mullet, striped, raw | Finfish and Shellfish Products | 61.00 IU | 8% |
| 219 | Pork, shoulder, whole, lean and fat, roasted | Pork Products | 61.00 IU | 8% |
| 220 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 60.00 IU | 8% |
| 221 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 60.00 IU | 8% |
| 222 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 60.00 IU | 8% |
| 223 | Game meat, native, ringed seal, brain, raw | Lamb, Veal and Game | 60.00 IU | 8% |
| 224 | Veal, shoulder, blade, lean and fat, raw | Lamb, Veal and Game | 60.00 IU | 8% |
| 225 | Butter, unsalted | Dairy and Egg Products | 60.00 IU | 8% |
| 226 | Butter, whipped | Dairy and Egg Products | 60.00 IU | 8% |
| 227 | Fish, flatfish (flounder or sole or plaice), baked or broiled | Finfish and Shellfish Products | 59.00 IU | 7% |
| 228 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 58.00 IU | 7% |
| 229 | Fish, ocean perch (rosefish, redfish), atlantic, baked or broiled | Finfish and Shellfish Products | 58.00 IU | 7% |
| 230 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 58.00 IU | 7% |
| 231 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 58.00 IU | 7% |
| 232 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 58.00 IU | 7% |
| 233 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 57.00 IU | 7% |
| 234 | Cookie, oatmeal, homemade, without raisins | Baked Products | 57.00 IU | 7% |
| 235 | Cookie, oatmeal, homemade, with raisins | Baked Products | 57.00 IU | 7% |
| 236 | Fish, dolphinfish (mahimahi), baked or broiled | Finfish and Shellfish Products | 57.00 IU | 7% |
| 237 | Fish, hake (whiting), mixed species, raw | Finfish and Shellfish Products | 57.00 IU | 7% |
| 238 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 56.00 IU | 7% |
| 239 | Game meat, native, caribou (reindeer), liver, raw | Lamb, Veal and Game | 56.00 IU | 7% |
| 240 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 56.00 IU | 7% |
| 241 | Veal, ground, pan-fried | Lamb, Veal and Game | 55.00 IU | 7% |
| 242 | Pork, loin, sirloin chop, bone-in, lean and fat, roasted | Pork Products | 55.00 IU | 7% |
| 243 | Duck, domesticated, meat and skin, raw | Poultry Products | 55.00 IU | 7% |
| 244 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 55.00 IU | 7% |
| 245 | Pork, loin, rib roast, boneless, lean and fat, raw | Pork Products | 54.00 IU | 7% |
| 246 | Pork, shoulder, butt (blade, boneless), lean and fat, roasted | Pork Products | 54.00 IU | 7% |
| 247 | Pork, loin, rib steak (rib end), boneless, lean and fat, raw | Pork Products | 54.00 IU | 7% |
| 248 | Pork, shoulder, blade portion, bone-in, lean and fat, roasted | Pork Products | 54.00 IU | 7% |
| 249 | Sushi with fish and vegetables | Mixed Dishes | 53.00 IU | 7% |
| 250 | Fast foods, breakfast, biscuit with egg | Fast Foods | 53.00 IU | 7% |
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