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 2,135 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Fish oil, cod liver | Fats and Oils | 10000.00 IU | 1250% |
| 2 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1276.00 IU | 160% |
| 3 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1135.00 IU | 142% |
| 4 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 1123.00 IU | 140% |
| 5 | Fish, halibut, Greenland, raw | Finfish and Shellfish Products | 1097.00 IU | 137% |
| 6 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1046.00 IU | 131% |
| 7 | Fish, mackerel, salted | Finfish and Shellfish Products | 1006.00 IU | 126% |
| 8 | Fish, carp, raw | Finfish and Shellfish Products | 988.00 IU | 124% |
| 9 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 932.00 IU | 116% |
| 10 | Salmon, sockeye, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 859.00 IU | 107% |
| 11 | Fish, salmon, sockeye, canned, drained solids | Finfish and Shellfish Products | 841.00 IU | 105% |
| 12 | Salmon, sockeye, canned, total can contents | Finfish and Shellfish Products | 761.00 IU | 95% |
| 13 | Fish, trout, rainbow, farmed, cooked, dry heat | Finfish and Shellfish Products | 759.00 IU | 95% |
| 14 | Fish, salmon, chinook, smoked | Finfish and Shellfish Products | 685.00 IU | 86% |
| 15 | Fish, salmon, sockeye, cooked, dry heat | Finfish and Shellfish Products | 670.00 IU | 84% |
| 16 | Fish, swordfish, cooked, dry heat | Finfish and Shellfish Products | 666.00 IU | 83% |
| 17 | Fish, mackerel, Atlantic, raw | Finfish and Shellfish Products | 643.00 IU | 80% |
| 18 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 642.00 IU | 80% |
| 19 | Fish, trout, rainbow, farmed, raw | Finfish and Shellfish Products | 635.00 IU | 79% |
| 20 | Steelhead trout, dried, flesh (Shoshone Bannock) | American Indian/Alaska Native Foods | 628.00 IU | 78% |
| 21 | Steelhead trout, boiled, canned (Alaska Native) | American Indian/Alaska Native Foods | 604.00 IU | 76% |
| 22 | Fish, salmon, pink, canned, drained solids | Finfish and Shellfish Products | 580.00 IU | 72% |
| 23 | Fish, Salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 563.00 IU | 70% |
| 24 | Fish, salmon, sockeye, raw | Finfish and Shellfish Products | 563.00 IU | 70% |
| 25 | Fish, swordfish, raw | Finfish and Shellfish Products | 558.00 IU | 70% |
| 26 | Fish, salmon, pink, canned, total can contents | Finfish and Shellfish Products | 547.00 IU | 68% |
| 27 | Fish, cisco, smoked | Finfish and Shellfish Products | 530.00 IU | 66% |
| 28 | Fish, salmon, Atlantic, farmed, cooked, dry heat | Finfish and Shellfish Products | 526.00 IU | 66% |
| 29 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 524.00 IU | 66% |
| 30 | Fish, salmon, pink, cooked, dry heat | Finfish and Shellfish Products | 522.00 IU | 65% |
| 31 | Fish, sturgeon, mixed species, cooked, dry heat | Finfish and Shellfish Products | 515.00 IU | 64% |
| 32 | Fish, whitefish, mixed species, smoked | Finfish and Shellfish Products | 512.00 IU | 64% |
| 33 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 510.00 IU | 64% |
| 34 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 508.00 IU | 64% |
| 35 | Fish, catfish, channel, wild, raw | Finfish and Shellfish Products | 500.00 IU | 62% |
| 36 | Beverages, nutritional shake mix, high protein, powder | Beverages | 500.00 IU | 62% |
| 37 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 484.00 IU | 60% |
| 38 | Fish, whitefish, mixed species, raw | Finfish and Shellfish Products | 478.00 IU | 60% |
| 39 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat | Finfish and Shellfish Products | 457.00 IU | 57% |
| 40 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 451.00 IU | 56% |
| 41 | Fish, salmon, Atlantic, farmed, raw | Finfish and Shellfish Products | 441.00 IU | 55% |
| 42 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 440.00 IU | 55% |
| 43 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 440.00 IU | 55% |
| 44 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 439.00 IU | 55% |
| 45 | Fish, salmon, pink, raw | Finfish and Shellfish Products | 435.00 IU | 54% |
| 46 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% |
| 47 | Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% |
| 48 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% |
| 49 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% |
| 50 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D | Fats and Oils | 429.00 IU | 54% |
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