18 Foods Compared by Vitamin D Content
Last updated: Oct 27, 2026
This page compares vitamin d amounts reported in selected USDA FoodData Central food records. Each table identifies the food preparation and the quantity used for the calculation.
The selection is not an exhaustive ranking of all foods. The order reflects the selected records and displayed quantities; a greater amount of one nutrient does not establish that a food is healthier overall.
Portion amounts and reference percentages are calculations made by this site from the displayed inputs. They are not USDA dietary recommendations, personal intake targets, supplement-dose advice or medical guidance. See About the data and reference values for limitations.
Selected foods compared by vitamin d content
Nutrient values are rounded to the nearest whole unit. See the linked USDA records for precise values.
18. Tuna, fresh
| Vitamin D per 100 g | Vitamin D per oz (28.35 g) | Vitamin D per 200 kcal |
|---|---|---|
| 2 µg (11% of reference for male, ages 19–30) | 1 µg (3% of reference for male, ages 19–30) | 3 µg (21% of reference for male, ages 19–30) |
17. Fried egg
| Vitamin D per 100 g | Vitamin D per large egg | Vitamin D per 200 kcal |
|---|---|---|
| 2 µg (15% of reference for male, ages 19–30) | 1 µg (7% of reference for male, ages 19–30) | 2 µg (15% of reference for male, ages 19–30) |
16. Lard
| Vitamin D per 100 g | Vitamin D per tbsp | Vitamin D per 200 kcal |
|---|---|---|
| 3 µg (17% of reference for male, ages 19–30) | 0 µg (2% of reference for male, ages 19–30) | 1 µg (4% of reference for male, ages 19–30) |
15. Ribs, pork
| Vitamin D per 100 g | Vitamin D per oz | Vitamin D per 200 kcal |
|---|---|---|
| 3 µg (17% of reference for male, ages 19–30) | 1 µg (5% of reference for male, ages 19–30) | 1 µg (9% of reference for male, ages 19–30) |
14. Sardines, canned
| Vitamin D per 100 g | Vitamin D per 1 standard can (75 g) | Vitamin D per 200 kcal |
|---|---|---|
| 5 µg (32% of reference for male, ages 19–30) | 4 µg (24% of reference for male, ages 19–30) | 5 µg (31% of reference for male, ages 19–30) |
13. Flavored cereal flakes
| Vitamin D per 100 g | Vitamin D per cup (35 g) | Vitamin D per 200 kcal |
|---|---|---|
| 5 µg (33% of reference for male, ages 19–30) | 2 µg (11% of reference for male, ages 19–30) | 3 µg (18% of reference for male, ages 19–30) |
12. Plain oat cereal
| Vitamin D per 100 g | Vitamin D per cup (30 g) | Vitamin D per 200 kcal |
|---|---|---|
| 5 µg (33% of reference for male, ages 19–30) | 2 µg (10% of reference for male, ages 19–30) | 3 µg (18% of reference for male, ages 19–30) |
11. Egg yolk
| Vitamin D per 100 g | Vitamin D per 1 large (17 g) | Vitamin D per 200 kcal |
|---|---|---|
| 5 µg (36% of reference for male, ages 19–30) | 1 µg (6% of reference for male, ages 19–30) | 3 µg (22% of reference for male, ages 19–30) |
10. American cheese
| Vitamin D per 100 g | Vitamin D per slice (21 g) | Vitamin D per 200 kcal |
|---|---|---|
| 7 µg (43% of reference for male, ages 19–30) | 1 µg (9% of reference for male, ages 19–30) | 4 µg (25% of reference for male, ages 19–30) |
9. Canned Mackerel
| Vitamin D per 100 g | Vitamin D per 1 large can (420 g) | Vitamin D per 200 kcal |
|---|---|---|
| 7 µg (49% of reference for male, ages 19–30) | 31 µg (205% of reference for male, ages 19–30) | 9 µg (63% of reference for male, ages 19–30) |
8. Salmon
| Vitamin D per 100 g | Vitamin D per oz (28.35 g) | Vitamin D per 200 kcal |
|---|---|---|
| 11 µg (73% of reference for male, ages 19–30) | 3 µg (21% of reference for male, ages 19–30) | 12 µg (78% of reference for male, ages 19–30) |
7. Cooked Mackerel
| Vitamin D per 100 g | Vitamin D per 1 medium fillet (227 g) | Vitamin D per 200 kcal |
|---|---|---|
| 11 µg (75% of reference for male, ages 19–30) | 26 µg (171% of reference for male, ages 19–30) | 10 µg (63% of reference for male, ages 19–30) |
6. Trout
| Vitamin D per 100 g | Vitamin D per 1 medium fillet (170 g) | Vitamin D per 200 kcal |
|---|---|---|
| 20 µg (134% of reference for male, ages 19–30) | 34 µg (228% of reference for male, ages 19–30) | 23 µg (151% of reference for male, ages 19–30) |
5. Eel, raw
| Vitamin D per 100 g | Vitamin D per oz (28.35 g) | Vitamin D per 200 kcal |
|---|---|---|
| 23 µg (155% of reference for male, ages 19–30) | 7 µg (44% of reference for male, ages 19–30) | 25 µg (169% of reference for male, ages 19–30) |
4. Carp, raw
| Vitamin D per 100 g | Vitamin D per 1 raw fillet (218 g) | Vitamin D per 200 kcal |
|---|---|---|
| 25 µg (165% of reference for male, ages 19–30) | 54 µg (359% of reference for male, ages 19–30) | 39 µg (259% of reference for male, ages 19–30) |
3. Halibut
| Vitamin D per 100 g | Vitamin D per fillet (408 g) | Vitamin D per 200 kcal |
|---|---|---|
| 27 µg (183% of reference for male, ages 19–30) | 112 µg (745% of reference for male, ages 19–30) | 30 µg (197% of reference for male, ages 19–30) |
2. Portabella mushrooms
| Vitamin D per 100 g | Vitamin D per cup, diced | Vitamin D per 200 kcal |
|---|---|---|
| 28 µg (189% of reference for male, ages 19–30) | 24 µg (163% of reference for male, ages 19–30) | 258 µg (1720% of reference for male, ages 19–30) |
1. Cod liver oil
| Vitamin D per 100 g | Vitamin D per tbsp | Vitamin D per 200 kcal |
|---|---|---|
| 250 µg (1667% of reference for male, ages 19–30) | 35 µg (233% of reference for male, ages 19–30) | 55 µg (367% of reference for male, ages 19–30) |
How do these foods compare to each other?
Below is the amount of the nutrient for each food item.
Want to see the nutrition of your favorite foods? Try out the compare tool here at Nutrition Calculatior