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 1–50 of 1,802 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Fish, burbot (loche), native, liver, raw | Finfish and Shellfish Products | 12716.00 IU | 1590% |
| 2 | Fish oil, cod liver | Fats and Oils | 9280.00 IU | 1160% |
| 3 | Fish, arctic char, native, meat and skin, dried | Finfish and Shellfish Products | 1795.00 IU | 224% |
| 4 | Fish, arctic char, native, skin, raw | Finfish and Shellfish Products | 1527.00 IU | 191% |
| 5 | Fish, whitefish, native, smoked, dried | Finfish and Shellfish Products | 1492.00 IU | 186% |
| 6 | Fish, halibut, Greenland (turbot), baked or broiled | Finfish and Shellfish Products | 1405.00 IU | 176% |
| 7 | Fish, carp, baked or broiled | Finfish and Shellfish Products | 1267.00 IU | 158% |
| 8 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 1123.00 IU | 140% |
| 9 | Fish, halibut, Greenland (turbot), raw | Finfish and Shellfish Products | 1097.00 IU | 137% |
| 10 | Fish, swordfish, baked or broiled | Finfish and Shellfish Products | 1015.00 IU | 127% |
| 11 | Fish, mackerel, salted | Finfish and Shellfish Products | 1006.00 IU | 126% |
| 12 | Fish, carp, raw | Finfish and Shellfish Products | 988.00 IU | 124% |
| 13 | Fish, eel, mixed species, baked or broiled | Finfish and Shellfish Products | 932.00 IU | 116% |
| 14 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 932.00 IU | 116% |
| 15 | Fish, salmon, sockeye (red), canned, drained solids, without skin and bones | Finfish and Shellfish Products | 859.00 IU | 107% |
| 16 | Fish, salmon, sockeye (red), canned, drained solids, salted | Finfish and Shellfish Products | 841.00 IU | 105% |
| 17 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 840.00 IU | 105% |
| 18 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 832.00 IU | 104% |
| 19 | Fish, whitefish, native, smoked, baked | Finfish and Shellfish Products | 813.00 IU | 102% |
| 20 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 785.00 IU | 98% |
| 21 | Fish, salmon, sockeye (red), canned, total can contents | Finfish and Shellfish Products | 761.00 IU | 95% |
| 22 | Fish, salmon, sockeye (red), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 742.00 IU | 93% |
| 23 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced | Fats and Oils | 724.00 IU | 90% |
| 24 | Margarine, stick, palm and soybean oils | Fats and Oils | 720.00 IU | 90% |
| 25 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 719.00 IU | 90% |
| 26 | Margarine, tub, non-hydrogenated, canola and fish oil | Fats and Oils | 716.00 IU | 90% |
| 27 | Fish, arctic char, native, meat, dried | Finfish and Shellfish Products | 712.00 IU | 89% |
| 28 | Fish, salmon, sockeye (red), raw | Finfish and Shellfish Products | 706.00 IU | 88% |
| 29 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 703.00 IU | 88% |
| 30 | Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced | Fats and Oils | 684.00 IU | 86% |
| 31 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 662.00 IU | 83% |
| 32 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 659.00 IU | 82% |
| 33 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 659.00 IU | 82% |
| 34 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 642.00 IU | 80% |
| 35 | Fish, steelhead trout, meat, dried | Finfish and Shellfish Products | 628.00 IU | 78% |
| 36 | Fish, roe, mixed species, baked or broiled | Finfish and Shellfish Products | 620.00 IU | 78% |
| 37 | Fish, burbot (loche), native, eggs, raw | Finfish and Shellfish Products | 608.00 IU | 76% |
| 38 | Fish, steelhead trout, boiled, canned | Finfish and Shellfish Products | 604.00 IU | 76% |
| 39 | Fish, salmon, pink (humpback), poached | Finfish and Shellfish Products | 596.00 IU | 74% |
| 40 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 591.00 IU | 74% |
| 41 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 591.00 IU | 74% |
| 42 | Fish, salmon, pink, canned, drained solids with bone | Finfish and Shellfish Products | 580.00 IU | 72% |
| 43 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted | Finfish and Shellfish Products | 580.00 IU | 72% |
| 44 | Fish, catfish, channel (bullhead), wild, baked or broiled | Finfish and Shellfish Products | 568.00 IU | 71% |
| 45 | Fish, sculpin, native, raw | Finfish and Shellfish Products | 564.00 IU | 70% |
| 46 | Fish, pompano, florida, baked or broiled | Finfish and Shellfish Products | 564.00 IU | 70% |
| 47 | Fish, salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 563.00 IU | 70% |
| 48 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, salted | Finfish and Shellfish Products | 548.00 IU | 68% |
| 49 | Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat | Fats and Oils | 532.00 IU | 66% |
| 50 | Fish, arctic char, native, meat and skin, raw | Finfish and Shellfish Products | 530.00 IU | 66% |
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