What foods have vitamin D naturally? If you are looking to eat more foods with vitamin D, then you’ll love the list below.
This vitamin D foods list includes 60 foods that are natural sources of vitamin D, both foods high in the vitamin and low, raw and cooked, with percentages of daily values for the vitamin to know just how much vitamin D you get from each food.
Top List of 60 vitamin D foods
1- Cod liver oil
100 grams of cod liver oil has 1250% of vitamin D values for the average adult person for a day.
1 (one) tablespoonful at 13.6 grams has 170% of daily vitamin D values for an adult.
2-Smoked carp
A serving of 100 grams of smoked carp can get the average adult 193% of all the vitamin D they need in a day.
3-Smoked eel
A serving of 100 grams of smoked eel can get the average adult 181% of all the vitamin D they need in a day.
4-Dried salmon
A serving of 100 grams of dried salmon can get the average adult 170% of all the vitamin D they need in a day.
5-Brown portobello mushrooms (aka crimini, cremini, brown champignon or Italian mushrooms), raw
A serving of 100 grams of raw portobello mushrooms of the brown variety, from agricultural production (not foraged), grown using ultraviolet light, can get the average adult 159% of all the vitamin D they need in a day.
6-Carp fish, cooked
A serving of 100 grams of cooked carp fish, cooked by steaming, baking or broiling, with no added fat, can get the average adult 155% of all the vitamin D they need in a day.
7-Cooked eel
A serving of 100 grams of cooked eel, steamed, baked, poached or broiled, can get the average adult 146% of all the vitamin D they need in a day.
8-Smoked trout
A serving of 100 grams of smoked trout can get the average adult 141% of all the vitamin D they need in a day.
9-Maitake mushrooms, raw
A serving of 100 grams of raw maitake mushrooms can get the average adult 140% of all the vitamin D they need in a day.
10-Halibut fish, raw
A serving of 100 grams of raw halibut fish can get the average adult 137% of all the vitamin D they need in a day.
11-White button mushrooms (aka white portobello mushrooms, white portabella mushrooms, white mushrooms), raw
A serving of 100 grams of raw white button mushrooms, also called white portobello/portabella mushrooms, from commercial production (not foraged), grown using UV light, can get the average adult 131% of all the vitamin D they need in a day.
12-Cooked trout
A serving of 100 grams of cooked trout (baked, broiled, steamed, poached, no fat added) can get the average adult 100% of all the vitamin D they need in a day.
13-Cooked rainbow trout
A serving of 100 grams of farmed rainbow trout, cooked by broiling, baking or steaming, can get the average adult 95% of all the vitamin D they need in a day.
14-Cooked swordfish
A serving of 100 grams of cooked swordfish, steamed, boiled, poached or broiled, no fat added, can get the average adult a little over 87% of all the vitamin D they need in a day.
15-Cooked mackerel
A serving of 100 grams of cooked mackerel, steamed, poached, baked or broiled, no fat added, can get the average adult a little over 86% of all the vitamin D they need in a day.
16-Smoked salmon
A serving of 100 grams of smoked salmon can get the average adult a little over 85% of all the vitamin D they need in a day.
17-Sockeye salmon, cooked
A serving of 100 grams of sockeye salmon, cooked using dry heat, can get the average adult a little over 83% of all the vitamin D they need in a day.
18-Smoked sturgeon
A serving of 100 grams of smoked sturgeon fish can get the average adult about 80% of all the vitamin D they need in a day.
19-Atlantic mackerel, raw
A serving of 100 grams of raw Atlantic mackerel can get the average adult about 80% of all the vitamin D they need in a day.
20-Dried egg yolk
A serving of 100 grams of dried egg yolk can get the average adult between 78.5% and 52% of all the vitamin D they need in a day.
21-Canned salmon
A serving of 100 grams of canned salmon, drained solids, can get the average adult between 70.5% and 75% of all the vitamin D they need in a day.
22-Cooked pompano fish (butterfish)
A serving of 100 grams of pompano fish (butterfish), cooked by baking, broiling, steaming or poaching, can get the average adult about 69% of all the vitamin D they need in a day.
23-Portobello mushrooms, farmed, grilled
A serving of 100 grams of grilled brown portobello mushrooms, farmed (not foraged), grown using UV light, can get the average adult 65.5% of all the vitamin D they need in a day.
24-Dried herring, salted
A serving of 100 grams of dried herring, salted, can get the average adult 65% of all the vitamin D they need in a day.
25-Steamed sturgeon fish
A serving of 100 grams of steamed sturgeon fish can get the average adult 65% of all the vitamin D they need in a day.
26-Fish roe (fish eggs), raw
A serving of 100 grams of raw fish roe (fish eggs) can get the average adult 60.5% of all the vitamin D they need in a day.
27-Pacific jack mackerel, cooked
A serving of 100 grams of Pacific jack mackerel, cooked using dry heat, with no fat added, can get the average adult 57% of all the vitamin D they need in a day.
28-Cooked barracuda fish
A serving of 100 grams of cooked barracuda, steamed, poached, broiled or baked, no fat added, can get the average adult 57% of all the vitamin D they need in a day.
29-Dried sardines
A serving of 100 grams of dried sardines can get the average adult 54% of all the vitamin D they need in a day.
30-Whole milk, dry, not reconstituted
A serving of 100 grams of dry whole milk (not reconstituted) can get the average adult 52.5% of all the vitamin D they need in a day.
31-Whole egg, dried
A serving of 100 grams of dry dried whole egg, egg yolk and egg white, can get the average adult 48.5% of all the vitamin D they need in a day.
32-Sardines oil
A serving of 100 grams of sardines oil can get the average adult 41.5% of all the vitamin D they need in a day.
33-Canned tuna, oil pack
A serving of 100 grams of tuna canned in oil (drained) can get the adult person an average of 33.5% of all the vitamin D they need in a day.
34-Egg yolk, raw and cooked
A serving of 100 grams of raw or cooked egg yolk can get the average adult 27% of all the vitamin D they need in a day.
35-Processed American cheese
A serving of 100 grams of processed American cheese can get the average adult 26.5% of all the vitamin D they need in a day.
36-Chanterelle mushrooms, raw
A serving of 100 grams of raw Chanterelle mushrooms, also known as golden mushrooms, can get the average adult 26.5% of all the vitamin D they need in a day.
37-Morels, mushrooms, raw
A serving of 100 grams of raw morels can get the average adult 25.5% of all the vitamin D they need in a day.
38-Sardines, canned in oil/water
A serving of 100 grams of sardines, canned in oil/water, drained, boneless/with bone, can get the average adult 24% of all the vitamin D they need in a day.
39-Shiitake mushrooms, dried
A serving of 100 grams of dried shiitake mushrooms can get the average adult 19.5% of all the vitamin D they need in a day.
40-Pork backfat, raw
A serving of 100 grams of raw pork backfat can get the average adult 15.5% of all the vitamin D they need in a day.
41-Pork spareribs, cooked (fat and lean)
A serving of 100 grams of cooked pork spareribs, fat and lean meat, can get the average adult 13% of all the vitamin D they need in a day.
42-Lard
A serving of 100 grams of lard can get the average adult 12.5% of all the vitamin D they need in a day.
43-Eggs, raw, whole (yolk and egg white)
A serving of 100 grams of raw egg, whole, with yolk and egg white (no shell) can get the average adult an average of 12% of all the vitamin D they need in a day.
44-Hard-boiled eggs
A serving of 100 grams of hardboiled eggs can get the average adult about 11% of all the vitamin D they need in a day.
45-Fried eggs
A serving of 100 grams of fried eggs can get the average adult around 11% of all the vitamin D they need in a day.
46-Eggs, baked and poached
A serving of 100 grams of baked or poached egg (whole) can get the average adult 10% of all the vitamin D they need in a day.
47-Scrambled eggs
A serving of 100 grams of scrambled eggs made with whole eggs can get the average adult about 9% of all the vitamin D they need in a day.
48-Buttermilk
A serving of 100 grams of buttermilk from whole milk can get the average adult 6.5% of all the vitamin D they need in a day.
49-Turkey liver
A serving of 100 grams of raw turkey liver can get the average adult 6.5% of all the vitamin D they need in a day.
50-Veal, ground meat, raw
A serving of 100 grams of raw, ground veal can get the average adult 6-6.5% of all the vitamin D they need in a day.
51-Cooked beef liver
A serving of 100 grams of cooked beef liver, pan-fried or braised, can get the average adult 6% of all the vitamin D they need in a day.
52-Cooked turkey bacon
A serving of 100 grams of turkey bacon, cooked, can get the average adult 6% of all the vitamin D they need in a day.
53-Cooked beef kidney
A serving of 100 grams of cooked beef kidneys, simmered, can get the average adult 5.5% of all the vitamin D they need in a day.
54-Pork sausage, smoked
A serving of 100 grams of smoked pork link sausage can get the average adult 5.5% of all the vitamin D they need in a day.
55-Pork ham, cured
A serving of 100 grams of cured pork ham, lean meat only, can get the average adult 4.5% of all the vitamin D they need in a day.
56-Chicken fat
A serving of 1 tablespoon of chicken fat (12.8 grams) can get the average adult a little over 3% of all the vitamin D they need in a day.
57-Turkey fat
A serving of 1 tablespoon of turkey fat (12.8 grams) can get the average adult a little over 3% of all the vitamin D they need in a day.
58-Butter
A serving of 100 grams of butter can get the average adult 2% of all the vitamin D they need in a day.
59-Chicken drumsticks, meat only, cooked
A serving of 100 grams of chicken drumsticks, meat only, cooked can get the average adult 0.5% of all the vitamin D they need in a day.
60-Oyster mushrooms, raw
A serving of 100 grams of raw oyster mushrooms can get the average adult 0.2% to 0.35% of all the vitamin D they need in a day.
Source: USDA database.
