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Ranking

Foods highest in vitamin D

Vitamin D is a fat-soluble vitamin. The nutrient reference value is 5 µg per day. The highest contents are found in oily fish, certain mushrooms and egg yolk. Top 30 contents per 100 g, out of 519 foods in the database with a measurable value.

By family: Prepared dishes By family: Vegetables By family: Meat and offal By family: Sweets By family: Cereal products, pulses and potatoes By family: Milk and dairy products By family: Bread, flakes and breakfast cereals By family: Sausages and cold meats By family: Fats and oils By family: Fish By family: Plant based protein foods and alternatives to animal products By family: Various

Top 30 · vitamin D content per 100 g

1Whitefish, raw Whitefish, rawFresh water fish · Fish 22.1 µg442 % NRV 2Rollmops (pickled herring) Rollmops (pickled herring)Fish products · Fish 12.4 µg248 % NRV 3Halibut, Atlantic, raw Halibut, Atlantic, rawSea fish · Fish 9 µg180 % NRV 4Salmon, wild, raw Salmon, wild, rawSea fish · Fish 8.4 µg168 % NRV 5Salmon, cultured, raw Salmon, cultured, rawSea fish · Fish 8.3 µg166 % NRV 6Fish, sole, raw Fish, sole, rawSea fish · Fish 8 µg160 % NRV 7Fish product, sardine in oil, drained Fish product, sardine in oil, drainedSea fish · Fish 7.6 µg152 % NRV 8Salmon, cultured, filet, steamed (without addition of fat and salt) Salmon, cultured, filet, steamed (without addition of fat and salt)Sea fish · Fish 7.3 µg146 % NRV 9Salmon, smoked Salmon, smokedSea fish · Fish 6.3 µg126 % NRV 10Trout, raw Trout, rawFresh water fish · Fish 5.9 µg118 % NRV 11Egg yolk, raw Egg yolk, rawEggs · Eggs 5.6 µg112 % NRV 12Veal, breast, cooked (without addition of fat and salt) Veal, breast, cooked (without addition of fat and salt)Veal · Meat and offal 5.4 µg108 % NRV 13Trout, whole, boiled (without addition of fat and salt) Trout, whole, boiled (without addition of fat and salt)Fresh water fish · Fish 5.2 µg104 % NRV 14Trout, smoked Trout, smokedFresh water fish · Fish 5.2 µg104 % NRV 15Fish (average), filet, steamed (without addition of fat and salt) Fish (average), filet, steamed (without addition of fat and salt)Fish · Fish 4.9 µg98 % NRV 16Fish (average), raw Fish (average), rawFresh water fish · Fish 4.7 µg94 % NRV 17Margarine, 35 - 40 % fat Margarine, 35 - 40 % fatFats · Fats and oils 4.6 µg92 % NRV 18Eurasian perch, raw Eurasian perch, rawFresh water fish · Fish 4 µg80 % NRV 19Fish, sardine, raw Fish, sardine, rawSea fish · Fish 4 µg80 % NRV 20Malt drink with cocoa, with vitamin and mineral fortified, powder Malt drink with cocoa, with vitamin and mineral fortified, powderChocolate and cocoa products · Sweets 3.8 µg76 % NRV 21Edible boletus, stewed (without addition of fat and salt) Edible boletus, stewed (without addition of fat and salt)Mushrooms · Vegetables 3.8 µg76 % NRV 22Morel, stewed (without addition of fat and salt) Morel, stewed (without addition of fat and salt)Mushrooms · Vegetables 3.8 µg76 % NRV 23Margarine, without butter, 70 - 80 % Fett Margarine, without butter, 70 - 80 % FettFats · Fats and oils 3.3 µg66 % NRV 24Sardine, in tomatosauce, canned Sardine, in tomatosauce, cannedSea fish · Fish 3.3 µg66 % NRV 25Edible boletus, fresh Edible boletus, freshMushrooms · Vegetables 3.1 µg62 % NRV 26Morel, fresh Morel, freshMushrooms · Vegetables 3.1 µg62 % NRV 27Fish, plaice, raw Fish, plaice, rawSea fish · Fish 3 µg60 % NRV 28Fish, tuna, raw Fish, tuna, rawSea fish · Fish 3 µg60 % NRV 29Chicken egg, whole, hard boiled Chicken egg, whole, hard boiledEggs · Eggs 2.9 µg58 % NRV 30Egg, raw Egg, rawEggs · Eggs 2.8 µg56 % NRV

How much to cover my needs?

Amount providing 100% of the adult NRV (5 µg):

Food/100 gAmount
Whitefish, raw22.1 µg23 g
Rollmops (pickled herring)12.4 µg40 g
Halibut, Atlantic, raw9 µg56 g

Theoretical benchmark: real diets combine several sources across the day.

See also