Table 1: List of food sources high in vitamin D content (top 10 highest sources in each category).

Food item Vitamin D content (IU/100 grams of edible food portion)
Vegetable and vegetable products
Mushrooms, maitake, raw 1123
Mushrooms, portabella, exposed to ultraviolet light, grilled 524
Mushrooms, portabella, exposed to ultraviolet light, raw 446
Mushrooms, Chanterelle, raw 212
Mushrooms, morel, raw 206
Mushrooms, shiitake, dried 154
Spinach souffle 31
Mushrooms, oyster, raw 29
Mushrooms, shiitake, cooked, with salt 28
Mushrooms, shiitake, cooked, without salt 28
Fish and fish products
Fish, halibut, Greenland, raw 1097
Fish, mackerel, salted 1006
Fish, carp, raw 988
Fish, eel, mixed species, raw 932
Fish, salmon, sockeye, canned, drained solids with bone 795
Fish, trout, rainbow, farmed, cooked, dry heat 759
Fish, salmon, chinook, smoked 685
Fish, swordfish, cooked, dry heat 666
Fish, mackerel, Atlantic, raw 643
Fish, sturgeon, mixed species, smoked 642
Egg and dairy products
Egg, yolk, dried 458
Milk, dry, nonfat, regular, with added vitamin A and vitamin D 440
Milk, dry, nonfat, instant, with added vitamin A and vitamin D 440
Milk, dry, whole, with added vitamin D 420
Egg, whole, dried 321
Egg Mix, USDA Commodity 296
Protein supplement, milk based, Muscle Milk Light, powder 280
Egg, yolk, raw, fresh 218
Cheese product, pasteurized process, american, reduced fat, fortified with vitamin D 212
Egg, yolk, raw, frozen 210
Baby foods
Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE LIPIL, powder, with ARA and DHA 390
Child formula, MEAD JOHNSON, PORTAGEN, with iron, powder, not reconstituted 370
Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA (formerly ROSS) 369
Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA (formerly ROSS) 361
Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted (formerly ROSS) 316
Infant formula, ABBOTT NUTRITION, SIMILAC, low iron, powder, not reconstituted (formerly ROSS) 316
Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted (formerly ROSS) 316
Infant formula, MEAD JOHNSON, ENFAMIL, low iron, powder, not reconstituted 310
Infant formula, MEAD JOHNSON, ENFAMIL, LACTOFREE LIPIL, with iron, powder, with ARA and DHA 310
Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, powder, with ARA and DHA 310
Breakfast cereals
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 333
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES 230
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 210
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate 204
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 195
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 189
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 182
Cereals ready-to-eat, GENERAL MILLS, WHEATIES, Fuel 182
Cereals ready-to-eat, KASHI, Kashi U 182
Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal 181
Poulty products
Chicken, broilers or fryers, separable fat, raw 130
Duck, domesticated, meat and skin, raw 26
Chicken, broilers or fryers, skin only, raw 24
Turkey, all classes, skin only, raw 24
Chicken, broilers or fryers, breast, meat and skin, raw 16
Turkey bacon, cooked 16
Ground Turkey, fat free, raw 14
Turkey, all classes, meat only, raw 14
Ground turkey, 93% lean, 7% fat, raw 14
Poultry food products, ground turkey, raw 14
Beef products
Beef, variety meats and by-products, liver, cooked, pan-fried 49
Beef, variety meats and by-products, liver, raw 49
Beef, variety meats and by-products, liver, cooked, braised 49
Beef, variety meats and by-products, kidneys, raw 45
Beef, variety meats and by-products, kidneys, cooked, simmered 45
Beef, rib, shortribs, separable lean and fat, choice, cooked, braised 27
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted 19
Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted 19
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised 18
Beef, tenderloin, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted 17

Vitamin D Requirements

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