Vitamin D Foods List: Fish High in Vitamin D

Do fish have vitamin D? How much vitamin D is there in fish of different types? Are fish foods high in vitamin D? Can you get all of your daily vitamin D from fish? Does eating fish help prevent vitamin D deficiency and associated symptoms and side effects? Which fish are vitamin D rich? How much fish do you have to eat to get your daily vitamin D?

Of all the foods that naturally contain vitamin D, fish are one of the best sources. Most types of fish have a good to excellent content of vitamin D and can easily help meet daily requirements for the vitamin when consumed in normal food amounts. Including this class of food in your diet can help prevent a deficiency and associated side effects and symptoms, without risks of toxicity. Discover below a list of different types of fish and their vitamin D content, and find out how much of each you would have to eat to get all your daily vitamin D.

Vitamin D foods fish

  • Cod liver oil

    There are 250 mcg of vitamin D per 100 grams of cod liver oil, which is 12.5 times the recommended daily intake of vitamin D for an adult. There are 11.2 mcg of vitamin D in 1 teaspoon of cod liver oil, the equivalent of 56% of daily vitamin D values for an adult.

  • Greenland halibut, raw

    There are 27.4 mcg of vitamin D in 100 grams of Greenland halibut, raw, which is 137% of daily vitamin D requirements for the average adult. A serving of the fish, which is 85 grams or 3 oz, provides 23.3 mcg of vitamin D, or 116.5% of total daily vitamin D. One halibut fillet at an estimated weight of 204 grams has 55.9 mcg of vitamin D or 279.5% of total daily vitamin D values.

  • Carp

    There are 24.7 mcg of vitamin D in 100 grams of raw carp fish, or 123.5% of all the vitamin D the average adult needs in a day. There are 21 mcg of vitamin D in 85 grams or 3 oz of raw carp fish, or 105% of all the vitamin D the average adult needs in a day. 1 fillet at an estimated weight of 218 grams provides 53.8 mcg of vitamin D, 0r 269% of all the vitamin D an adult needs in a day.

Fish high in vitamin D

  • Eel, mixed species, raw

    There are 23.3 mcg of vitamin D per 100 grams of raw eel or 116.5% of daily vitamin D for an adult. There are 19.8 mcg of vitamin D per 85 grams or 3 oz of raw ell, or 99% of daily vitamin D values. 1 fillet at an estimated weight of 204 grams provides 47.5 mcg of vitamin D, or 237.5% of daily vitamin D.

  • Atlantic mackerel, raw

    There are 16.1 mcg of vitamin D per 100 grams of raw Atlantic mackerel, or 80.5% of daily vitamin D for an adult. There are 13.7 mcg of vitamin D per 85 grams or 3 oz of Atlantic mackerel, or 68.5% of daily vitamin D values. 1 fillet at an estimated weight of 112 grams provides 18 mcg of vitamin D, or 90% of daily vitamin D.

  • Farmed rainbow trout, raw

    There are 15.9 mcg of vitamin D in 100 grams of farmed rainbow trout, raw, which is 79.5% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 13.5 mcg of vitamin D, or 67.5% of total daily vitamin D. One fillet at an estimated weight of 79 grams has 12.6 mcg of vitamin D or 63% of total daily vitamin D values.

  • Canned pink salmon, drained

    There are 14.5 mcg of vitamin D per 100 grams of canned pink salmon, drained solids, which is 72.5% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 12.3 mcg of vitamin D or 61.5% of total daily vitamin D.

  • Swordfish, raw

    There are 13.9 mcg of vitamin D in 100 grams of raw swordfish which is 69.5% of daily vitamin D requirements for the average adult. A serving of the fish at 85 grams or 3 oz provides 11.8 mcg of vitamin D, or 59% of total daily vitamin D.

  • Mackerel, raw

    There are 13.8 mcg of vitamin D per 100 grams of raw mackerel which is 69% of daily vitamin D requirements for the average adult. A serving of the fish at 85 grams or 3 oz provides 11.7 mcg of vitamin D or 58.5% of total daily vitamin D.

  • Wild channel catfish, raw

    There are 12.5 mcg of vitamin D in 100 grams of wild channel catfish, raw, which is 62.5% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 10.6 mcg of vitamin D, or 53% of total daily vitamin D. One fillet at an estimated weight of 159 grams has 19.9 mcg of vitamin D or 99.5% of total daily vitamin D values.

  • Whitefish, raw

    There are 12 mcg of vitamin D per 100 grams of raw whitefish which is 60% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz of whitefish provides 10.2 mcg of vitamin D or 51% of total daily vitamin D. 1 fillet of whitefish at 198 grams provides 23.8 mcg of vitamin D, or 119% of total daily vitamin D.

  • Farmed Atlantic salmon, raw

    There are 11 mcg of vitamin D in 100 grams of farmed Atlantic salmon which is 55% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 9.35 mcg of vitamin D, or 46.75% of total daily vitamin D. One fillet at an estimated weight of 198 grams has 21.8 mcg of vitamin D or 109% of total daily vitamin D values.

  • Pompano fish, raw

    There are 11 mcg of vitamin D per 100 grams of raw pompano fish which is 55% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 11.7 mcg of vitamin D or 58.5% of total daily vitamin D.

  • Salmon

    There are 10.9 to 14 mcg of vitamin D in just 100 grams of raw salmon, the equivalent of 54.5% to 70% of total vitamin D requirements for a day for the average adult. A serving of 85 grams or 3 oz of salmon provides 9.26 to 12 mcg of vitamin D, or 46.3% to 60% of all the vitamin D an adult needs in a day.

  • Sturgeon, raw

    There are 10.3 mcg of vitamin D in 100 grams of raw sturgeon which is 51.5% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 8.76 mcg of vitamin D, or 43.8% of total daily vitamin D.

  • Pacific Jack mackerel, raw

    There are 9.1 mcg of vitamin D per 100 grams of Pacific Jack mackerel, raw, which is 45.5% of total daily vitamin D values for an adult. There are 7.74 mcg of vitamin D per 85 grams or 3 oz or 38% of daily vitamin D values. There are 20.5 mcg of vitamin D per 1 fillet of Pacific Jack mackerel at 225 grams, or 102.5% of daily values for an adult.

  • Sardines fish oil

    There are 8.3 mcg of vitamin D per 100 grams of sardines fish oil which is 41.5% of total daily vitamin D values for an adult. There are 0.373 mcg of vitamin D per 1 teaspoon of sardines fish oil, or 1.865% of daily vitamin D values. There are 1.13 mcg of vitamin D per 1 tablespoon of sardines fish oil, or 5.65% of daily values for an adult.

  • Spanish mackerel, raw

    There are 7.3 mcg of vitamin D per 100 grams of Spanish mackerel (raw) which is 36.5% of total daily vitamin D values for an adult. There are 6.2 mcg of vitamin D per 85 grams or 3 oz of Spanish mackerel, or 31% of daily vitamin D values. There are 13.7 mcg of vitamin D per 1 fillet at an estimated weight of 187 grams, or 68.5% of daily values for an adult.

  • Tuna, canned in oil

    There are 6.7 mcg of vitamin D in 100 grams of tuna, light, canned in oil, drained, or the equivalent of 33.5% of total vitamin D requirements for an adult. A serving of 85 grams or 3 oz of light tuna, canned in oil, drained solids provides 5.7 mcg of vitamin D, the equivalent of 28.5% daily vitamin D values for an adult.

  • Sea bass, raw

    There are 5.6 mcg of vitamin D per 100 grams of raw sea bass, all species considered, which is 28% of daily vitamin D requirements for the average adult. A serving of the fish at 85 grams or 3 oz provides 4.76 mcg of vitamin D or 23.8% of total daily vitamin D. 1 fillet at 129 grams provides 7.22 mcg of vitamin D or 36% of total daily vitamin D.

  • Sardines, canned

    There are 4.8 mcg of vitamin D in 100 grams of sardines, canned, drained solids with bone, or the equivalent of 24% of daily vitamin D values for an adult. 1 can at an estimated weight of 92 grams or 3.75 oz of sardines, drained solids, provides 4.42 mcg of vitamin D, or 22% of daily vitamin D requirements for an adult. A serving of 85 grams or 3 oz of canned sardines provides 4.08 mcg of vitamin D or 20% of total daily vitamin D.

  • American shad fish, raw

    There are 4.8 mcg of vitamin D per 100 grams of raw American shad fish which is 24% of daily vitamin D requirements for the average adult. 1 fillet at an estimated weight of 184 grams provides 8.83 mcg of vitamin D which is 44.1% of total daily values. One serving of 85 grams or 3 oz has 4.08 mcg of vitamin D, the equivalent of 20.4% of total daily vitamin D.

  • Atlantic herring, raw

    There are 4.2 mcg of vitamin D per 100 grams of raw Atlantic herring, or 20.9% of daily vitamin D values for an adult. There are 3.57 mcg of vitamin D per 85 grams or 3 oz of raw Atlantic herring, or 17.8% of total daily vitamin D requirements. 1 fillet at an estimated weight of 184 grams provides 7.73 mcg of vitamin D, or 38.65% of daily vitamin D values.

  • Trout, raw

    There are 3.9 mcg of vitamin D in 100 grams of raw trout which is 19.5% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 3.32 mcg of vitamin D, or 16.6% of total daily vitamin D. One trout fillet at an estimated weight of 79 grams has 3.08 mcg of vitamin D or 15.4% of total daily vitamin D values.

  • Tilapia, raw

    There are 3.1 mcg of vitamin D per 100 grams of raw tilapia fish which is 15.5% of daily vitamin D requirements for the average adult. One tilapia fillet at 116 grams provides 3.6 mcg of vitamin D which is 18% of total daily vitamin D.

  • Perch, raw (all species)

    There are 3 mcg of vitamin D per 100 grams of raw perch, all species considered, which is 15% of daily vitamin D requirements for the average adult. A serving of the fish, which is 85 grams or 3 oz, provides 2.55 mcg of vitamin D, or 12.75% of total daily vitamin D.

  • Northern pike, raw

    There are 2.5 mcg of vitamin D in 100 grams of northern pike which is 12.5% of daily vitamin D requirements for the average adult. A serving of the fish, which is 85 grams or 3 oz, provides 212 mcg of vitamin D, or 10.6% of total daily vitamin D.

  • Anchovies, canned

    There are 1.7 mcg of vitamin D per 100 grams of canned anchovies, drained, which is the equivalent of 8.5% of daily vitamin D values for the average adult. About 1 can of anchovies, drained, at an estimated weight of 45 grams or 2 oz, provides 0.765 mcg of vitamin D or 3.8% of daily vitamin D.

  • Tuna, fresh, raw

    There are 1.7 mcg of vitamin D per 100 grams of raw tuna which is 8.5% of daily vitamin D requirements for the average adult. A serving of the fish at 85 grams or 3 oz provides 1.445 mcg of vitamin D or 7.22% of total daily vitamin D.

  • Whiting, raw

    There are 1.4 mcg of vitamin D per 100 grams of raw whiting fish which is 7% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 1.19 mcg of vitamin D or 5.95% of total daily vitamin D.

  • Ocean perch (Atlantic), raw

    There are 1.2 mcg of vitamin D in 100 grams of raw Atlantic perch which is 6% of daily vitamin D requirements for the average adult. A serving of the fish, which is 85 grams or 3 oz, provides 1.02 mcg of vitamin D, or 5.1% of total daily vitamin D.

  • Scup, raw

    There are 1.2 mcg of vitamin D in 100 grams of raw scup fish, the equivalent of 6% of total daily vitamin D for an adult. A serving of 85 grams or 3 oz provides 1.02 mcg, the equivalent of 5.1% of total daily vitamin D.

  • Atlantic Pollock, raw

    There is 1 mcg of vitamin D in 100 grams of raw Atlantic pollock fish which is 5% of daily vitamin D requirements for the average adult. A serving of 85 grams or 3 oz provides 0.85 mcg of vitamin D, or 4.25% of total daily vitamin D. One pollock fillet at an estimated weight of 193 grams has 1.93 mcg of vitamin D or 9.65% of total daily vitamin D values.

  • Rainbow smelt, raw

    There are 0.8 mcg of vitamin D in 100 grams of raw rainbow smelt which is 4% of daily vitamin D requirements for the average adult. A serving of the fish, which is 85 grams or 3 oz, provides 0.68 mcg of vitamin D, or 3.4% of total daily vitamin D.

  • Atlantic croaker, raw

    There are 0.7 mcg of vitamin D per 100 grams of raw Atlantic croaker fish, the equivalent of 3.5% of the daily vitamin D recommended intake for an adult. A serving of 85 grams or 3 oz provides only 0.595 mcg of the vitamins, the equivalent of close to 3% of total daily vitamin D.

  • Haddock, raw

    There are 0.5 mcg of vitamin D per 100 grams of raw haddock which is 2.5% of daily vitamin D requirements for the average adult. 1 fillet at an estimated weight of 176 grams provides 0.88 mcg of vitamin D, or 4.4% of total daily vitamin D.

  • Farmed channel catfish, raw

    There are 0.2 mcg of vitamin D in 100 grams of farmed channel catfish, raw, which is 1% of daily vitamin D requirements for the average adult. One fillet at an estimated weight of 159 grams has 0.318 mcg of vitamin D or 1.59% of total daily vitamin D values.

This post was updated on Friday / April 23rd, 2021 at 9:44 PM