Foods highest in Vitamin D
Vitamin D helps you absorb calcium and supports bone and immune health; your skin makes it from sunlight.
Below are the whole foods with the most vitamin d per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What vitamin d does
Vitamin D helps you absorb calcium and supports bone and immune health; your skin makes it from sunlight.
One of the most common shortfalls — especially in winter, at higher latitudes, and for people with darker skin or little sun. Very few foods contain much.
How much you need
The Daily Value used on food labels is 20 mcg a day for adults. The tolerable upper limit is about 100 mcg — with vitamin d, more isn't better.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in vitamin d (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Fish oil, cod liver | 250 mcg | 1250% |
| Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | 32 mcg | 160% |
| Mushrooms, portabella, exposed to ultraviolet light, raw | 28 mcg | 142% |
| Mushrooms, maitake, raw | 28 mcg | 141% |
| Fish, halibut, Greenland, raw | 27 mcg | 137% |
| Mushroom, white, exposed to ultraviolet light, raw | 26 mcg | 131% |
| Fish, mackerel, salted | 25 mcg | 126% |
| Fish, carp, raw | 25 mcg | 123% |
| Fish, eel, mixed species, raw | 23 mcg | 117% |
| Salmon, sockeye, canned, drained solids, without skin and bones | 22 mcg | 108% |
| Fish, salmon, sockeye, canned, drained solids | 21 mcg | 105% |
| Fish, sturgeon, mixed species, smoked | 16 mcg | 81% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track vitamin d free
Healthy Squirrel is a free food tracker that fills in Vitamin D — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your vitamin d for the day.
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