Top 10 Foods Highest in Vitamin D 741
Top 10 Foods Highest in Vitamin D
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. Vitamin D deficiency can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia. Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones. The current U.S. Daily Value for vitamin D is 600 IU (international units) and the toxicity threshold is thought to be 10,000 to 40,000 IU/day.2 Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D. Vitamin D is oil soluble, which means you need to eat fat to absorb it. Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks. Vitamin D is also naturally made by your body when you expose your skin to the sun, and is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods, for more see the list of foods rich in vitamin D2 (Ergocalciferol) and foods rich in vitamin D3 (Cholecalciferol).
#1: Cod Liver Oil
| Vitamin D 100g | Per tablespoon (14g) | Per teaspoon (5g) |
| 10,000IU (1667% DV) | 1,400IU (233% DV) | 500IU (83% DV) |
A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg Omega-3 fats. Click to see complete nutrition facts.
#2: Oily Fish (Trout, cooked)
| Vitamin D 100g | Per fillet (71g) | Per 3oz (85g) |
| 759IU (127% DV) | 539IU (90% DV) | 645IU (108% DV) |
Other Oily Fish High in Vitamin D (%DV per 3oz, cooked):Smoked Salmon (97%), Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak (12%). Click to see complete nutrition facts.
#3: Mushrooms (Portabello)
| Vitamin D 100g | Per cup, diced (86g) | Per mushroom (84g) |
| 446IU (74% DV) | 384IU (64% DV) | 375IU (63% DV) |
Other Mushrooms High in Vitamin D (%DV per cup):Maitake (131%), Morel (23%), Chanterelle (19%), Oyster (4%) and White (1%).Mushrooms exposed to sunlight when growing, or before eating, provide more vitamin D. 21 Click to see complete nutrition facts.
#4: Fortified Cereals (Whole Grain Total)
| Vitamin D 100g | Per 3/4 cup (30g) | Per ounce (28g) |
| 333IU (56% DV) | 100IU (17% DV) | 93IU (16% DV) |
Other Fortified Cereals High in Vitamin D (%DV per 3/4 cup): Total Raisin Bran (17%), Kellogg’s Raisin Bran (15%), Kellogg’s All Bran (9%), Cheerios, Kellogg’s All-Bran Complete Wheat Flakes & Special K (7%).Click to see complete nutrition facts.
#5: Tofu (Firm, Lite)
| Vitamin D 100g | Per 1/5 package (79g) | Per 3oz (85g) |
| 157IU (26% DV) | 124IU (21% DV) | 132IU (21% DV) |
Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%), Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). Click to see complete nutrition facts.
#6: Caviar
| Vitamin D 100g | Per ounce (28g) | Per tablespoon (16g) |
| 117IU (20% DV) | 33IU (6% DV) | 19IU (3% DV) |
An ounce of Caviar contains: Just 74 calories and 1g of saturated fat. Click to see complete nutrition facts.
#7: Dairy Products (Queso Fresco)
| Vitamin D 100g | Per cup (122g) | Per 1/2 cup (61g) |
| 110IU (18% DV) | 134IU (22% DV) | 67IU (11% DV) |
Other Dairy Products High in Vitamin D (%DV per cup):Butter (23%), Buttermilk, Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goat’s Milk (21%), Fortified Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%). Click to see complete nutrition facts.
#8: Pork (Extra Lean Ham)
| Vitamin D 100g | Per ounce (28g) | Per 3oz (85g) |
| 93IU (16% DV) | 26IU (4% DV) | 78IU (12% DV) |
Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%), Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). Click to see complete nutrition facts.
#9: Eggs (Hard Boiled)
| Vitamin D 100g | Per cup, chopped (136g) | Per egg (50g) |
| 87IU (15% DV) | 118IU (20% DV) | 44IU (7% DV) |
Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet (7%), Duck Egg (8%), and Goose Egg (16%).Click to see complete nutrition facts.
#10: Dairy Alternatives (Plain Soy Yogurt)
| Vitamin D 100g | Per container (227g) | Per cup (245g) |
| 53IU (9% DV) | 120IU (20% DV) | 130IU (22% DV) |
Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%). Click to see complete nutrition facts.
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