Nutrient lists · USDA FNDDS 2021–2023
Foods high in vitamin D
Per serving, the top food in USDA’s FNDDS is Fish, carp, with 23.4 µg of vitamin D in 1 fillet, any size (90 g), 117% of the Daily Value. Cheese, paneer, Oat milk and Milk, dry, reconstituted, whole come next. It also leads per 100 grams, at 26 µg.
Per serving
Serving size a usual portion
| Food | Serving | Vitamin D | % DV |
|---|---|---|---|
| 1Fish, carp | 1 fillet, any size · 90 g | 23.4 µg | 117% |
| 2Fish, swordfish | 1 fillet, any size · 140 g | 20.4 µg | 102% |
| 3Fish, salmon, grilled | 1 small/regular fillet · 140 g | 19.5 µg | 97% |
| 4Fish, trout, grilled | 1 small/regular fillet · 90 g | 18.2 µg | 91% |
| 5Fish, eel | ½ cup · 67.5 g | 16.5 µg | 83% |
| 6Fish, mackerel, grilled | 1 small/regular fillet · 140 g | 16.2 µg | 81% |
| 7Fish, halibut | 1 fillet, any size · 140 g | 7 µg | 35% |
| 8Cheese, paneer | ½ cup · 123 g | 6.52 µg | 33% |
| 9Fish, bass, grilled | 1 small/regular fillet · 90 g | 6.39 µg | 32% |
| 10Oat milk | 1 cup · 244 g | 4.15 µg | 21% |
| 11Fish, herring | 1 fillet, any size · 90 g | 4.05 µg | 20% |
| 12Milk, dry, reconstituted, whole | 1 cup · 244 g | 3.9 µg | 20% |
| 13Egg omelet or scrambled egg, with cheese, made with margarine | 1 cup · 135 g | 3.65 µg | 18% |
| 14Milk, malted | 1 cup · 256 g | 3.58 µg | 18% |
| 15Coffee, Latte, flavored | 1 small · 372 g | 3.35 µg | 17% |
% Daily Value: the share of the FDA’s 20 µg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Vitamin D | % DV |
|---|---|---|
| 1Fish, carp | 26 µg | 130% |
| 2Fish, eel | 24.5 µg | 123% |
| 3Fish, trout, grilled | 20.2 µg | 101% |
| 4Fish, salmon, smoked | 17.1 µg | 86% |
| 5Fish, swordfish | 14.6 µg | 73% |
| 6Fish, pompano, grilled | 14 µg | 70% |
| 7Fish, mackerel, grilled | 11.6 µg | 58% |
| 8Fish, canned | 7.3 µg | 37% |
| 9Fish, bass, grilled | 7.1 µg | 35% |
| 10Cheese, American and Swiss blends | 6.5 µg | 32% |
| 11Egg, yolk only, raw | 5.4 µg | 27% |
| 12Cheese, paneer | 5.3 µg | 27% |
| 13Cereal, frosted oats with marshmallows | 5.1 µg | 25% |
| 14Fish, halibut | 5 µg | 25% |
| 15Cereal, O's, flavored | 5 µg | 25% |
% Daily Value: the share of the FDA’s 20 µg a day in 100 g.
About vitamin D in this data
FNDDS reports vitamin D (D2 plus D3) in micrograms. Older labels used international units: 1 µg is 40 IU, so the FDA’s Daily Value of 20 µg is 800 IU. Fish fill most of both lists. A cup of milk or plant milk with vitamin D added holds 11 to 21% of the Daily Value, while a grilled salmon fillet holds nearly all of it.
For what vitamin D does in the body and how much people need, see Vitamin D: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track vitamin D in Calorie Tape
Calorie Tape logs every nutrient a food reports, vitamin D included, and shows which foods your day’s vitamin D came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in calciumTop per serving: Cheese, paneer
- Foods high in omega-3sTop per serving: Fish, salmon, grilled
- Foods high in vitamin KTop per serving: Chard, cooked
- Foods high in vitamin B12Top per serving: Liver, beef
- Compare the top twoFish, carp vs Fish, swordfish, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Vitamin D: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.