Vitamin D-rich foods [180]
| Food item | Vitamin D content | |
|---|---|---|
| IU per serving | Micrograms (μg) per serving | |
| Mushrooms (exposed to UV light, 100 g) | 2,300 | 57.5 |
| Halibut (Greenland, baked or broiled, 75 g) | 1,054 | 26.3 |
| Cod liver oil (10 mL) | 855 | 21.4 |
| Swordfish (baked or broiled, 75 g) | 761 | 19.0 |
| Mackerel (Pacific, salted or smoked, 75 g) | 754 | 19.0 |
| Sockeye salmon (canned, drained, without skin/boneless, 75 g) | 644 | 16.0 |
| Fish roe (baked or broiled, 75 g) | 465 | 11.6 |
| Pink salmon (canned, drained with bones, 75 g) | 435 | 10.9 |
| Mushrooms (maitake, raw, 115 g) | 409 | 10.2 |
| Herring (cisco, smoked, 75 g) | 397 | 10.0 |
| Snapper (baked or broiled, 75 g) | 392 | 9.8 |
| Whitefish (lake, smoked, 75 g) | 384 | 9.6 |
| Mackerel (Pacific, baked or broiled, 75 g) | 343 | 8.6 |
| Oysters (wild, 100 g) | 320 | 8.0 |
| Salmon (Atlantic, wild, baked or broiled, 75 g) | 245 | 6.2 |
| Mackerel (canned, drained 75 g) | 219 | 5.5 |
| Tuna bluefin (baked or broiled, 75 g) | 219 | 5.5 |
| Sea bass (baked or broiled 75 g) | 215 | 5.4 |
| Trout rainbow (wild, baked or broiled, 75 g) | 208 | 5.2 |
| Salmon (Atlantic, farmed, baked or broiled, 75 g) | 206 | 5.1 |
| Herring (Atlantic, pickled, 75 g) | 201 | 5.0 |
| Trout rainbow (farmed, baked or broiled, 75 g) | 192 | 4.8 |
| Herring (Atlantic, baked or broiled, 75 g) | 161 | 4.0 |
| Sardines (Pacific, canned in tomato sauce with bones, 75 g) | 145 | 3.6 |
| Halibut (Atlantic or Pacific, baked or broiled, 75 g) | 144 | 3.6 |
| Whitefish (lake, baked, 75 g) | 135 | 3.4 |
| Sea perch (baked or broiled, 75 g) | 113 | 2.8 |
| Tuna yellowfin (baked or broiled, 75 g) | 106 | 2.6 |
| Tuna albacore (baked or broiled, 75 g) | 106 | 2.6 |
| Sardines (Atlantic, canned in oil, drained with bones, 75 g) | 70 | 1.7 |
| Mullet (baked or broiled, 75 g) | 58 | 1.4 |
| Cod (Atlantic, baked or broiled, 75 g) | 34 | 0.9 |
| Beef liver (braised, 75 g) | 37 | 0.9 |
| Egg yolk (2 yolks, cooked, 34 g) | 64 | 1.6 |
| Egg (2 large whole, cooked or fried, 92 g) | 81 | 2.0 |
| Breakfast cereal (ready to eat, 30 g) | 113 | 2.8 |
| Swiss cheese (Emmental, 100 g) | 20 | 0.5 |
| Monterey cheese (100 g) | 22 | 0.6 |
| Milk (condensed whole or skim, canned, undiluted, 125 mL) | 106 | 2.7 |
| Cow’s milk (whole, reduced, skim, 250 mL) | 103 | 2.6 |
| Orange juice (250 mL) | 100 | 2.5 |
| Milk (goat, enriched, whole, 250 mL) | 100 | 2.5 |
| Soy milk (250 mL) | 86–120 | 2.5–3.0 |
| Margarine (non-hydrogenated canola oil, plant sterols calorie-reduced, 10 g) | 83 | 2.8 |
| Margarine (palm, soybean oils, 10 g) | 72 | 1.8 |
| Buttermilk (125 mL) | 67 | 1.7 |
| Margarine (hydrogenated canola oil, 10 g) | 66 | 1.6 |
| Yogurt (plain, sweetened 185 g) | 60 | 1.5 |
| Margarine (hydrogenated soybean oil, 10 g) | 59 | 1.5 |
1 IU = 0.025 μg or 1 μg = 40 IU. IU: International Units
