Vitamin D, food by food
Ranking · Vitamin D
Keeps bones hard: without enough, children get rickets (thin, brittle, misshapen bones). Your skin also makes it when sunlight hits it, so food is only one of its sources.
An adult is advised to get about 15 µg a day. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives.
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
On a supplement or a label, vitamin D is often given in IU (international units): 1 µg is 40 IU. So 15 µg a day is 600 IU, and the upper level, 100 µg a day, is 4,000 IU. Each amount below also shows its IU.
What it does: NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for vitamins.
Most per serving: Mushrooms, UV-exposed, raw (22.3 µg), then cooked farmed salmon and Sockeye salmon, canned.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 192 of the 198 preparations on this page (150 foods). The other 6 aren’t zero, just not listed: see “Not listed” below.
190 of them are ranked below, by what one serving gives; the other 2 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot22.3µg26.2 µg / 100 g892 IU - 2
A lot13.1µg13.1 µg / 100 g524 IU - 3
A lot11.6µg21 µg / 100 g464 IU - 4
A lot3.7µg3.7 µg / 100 g148 IU - 5
A lot3.16µg1.2 µg / 100 g126 IU - 6A lot3.16µg1.2 µg / 100 g126 IU
- 7
Some2.64µg4.8 µg / 100 g106 IU - 8
Some2.6µg2.6 µg / 100 g104 IU - 9
Some2.25µg7.5 µg / 100 g90 IU - 10
Some2.2µg2.2 µg / 100 g88 IU - 11
Some1.98µg1.8 µg / 100 g79 IU - 12
Some1.93µg1 µg / 100 g77 IU - 13
Some1.8µg3.27 µg / 100 g72 IU - 14
A little1.2µg1.2 µg / 100 g48 IU - 15
A little1.2µg1.2 µg / 100 g48 IU - 16
A little1.1µg2 µg / 100 g44 IU - 17
A little0.77µg1.4 µg / 100 g31 IU - 18A little0.66µg1.2 µg / 100 g26 IU
- 19
A little0.6µg0.6 µg / 100 g24 IU - 20
A little0.39µg0.7 µg / 100 g16 IU - 21
A little0.3µg0.3 µg / 100 g12 IU - 22
A little0.28µg0.28 µg / 100 g11 IU - 23
A little0.24µg1.6 µg / 100 g10 IU - 24
Almost none0.21µg0.2 µg / 100 g8 IU - 25Almost none0.19µg0.1 µg / 100 g8 IU
- 26
Almost none0.14µg0.14 µg / 100 g6 IU - 27
Almost none0.13µg0.1 µg / 100 g5 IU - 28
Almost none0.12µg0.2 µg / 100 g5 IU - 29
Almost none0.11µg0.2 µg / 100 g4 IU - 30
Almost none0.1µg0.1 µg / 100 g4 IU - 31
Almost none0.1µg0.1 µg / 100 g4 IU - 32
Almost none0.08µg0.5 µg / 100 g3 IU - 33
Almost none0.06µg0.4 µg / 100 g2 IU - 34
Almost none0.06µg0.2 µg / 100 g2 IU - 35
Almost none0.03µg0.1 µg / 100 g1 IU - 36
Almost none0.03µg0.1 µg / 100 g1 IU - 37
Almost none0.03µg0.1 µg / 100 g1 IU - 38
Almost none0.03µg0.1 µg / 100 g1 IU - 39
Almost none0.03µg0.2 µg / 100 g1 IU - 40Almost none0.02µg0.02 µg / 100 g1 IU
- 41
Almost none0µg0 µg / 100 g0 IU - 42
Almost none0µg0 µg / 100 g0 IU - 43
Almost none0µg0 µg / 100 g0 IU - 44
Almost none0µg0 µg / 100 g0 IU - 45
Almost none0µg0 µg / 100 g0 IU - 46
Almost none0µg0 µg / 100 g0 IU - 47
Almost none0µg0 µg / 100 g0 IU - 48
Almost none0µg0 µg / 100 g0 IU - 49
Almost none0µg0 µg / 100 g0 IU - 50
Almost none0µg0 µg / 100 g0 IU - 51
Almost none0µg0 µg / 100 g0 IU - 52
Almost none0µg0 µg / 100 g0 IU - 53
Almost none0µg0 µg / 100 g0 IU - 54
Almost none0µg0 µg / 100 g0 IU - 55
Almost none0µg0 µg / 100 g0 IU - 56
Almost none0µg0 µg / 100 g0 IU - 57
Almost none0µg0 µg / 100 g0 IU - 58
Almost none0µg0 µg / 100 g0 IU - 59
Almost none0µg0 µg / 100 g0 IU - 60
Almost none0µg0 µg / 100 g0 IU - 61
Almost none0µg0 µg / 100 g0 IU - 62
Almost none0µg0 µg / 100 g0 IU - 63Almost none0µg0 µg / 100 g0 IU
- 64
Almost none0µg0 µg / 100 g0 IU - 65
Almost none0µg0 µg / 100 g0 IU - 66
Almost none0µg0 µg / 100 g0 IU - 67Almost none0µg0 µg / 100 g0 IU
- 68
Almost none0µg0 µg / 100 g0 IU - 69
Almost none0µg0 µg / 100 g0 IU - 70
Almost none0µg0 µg / 100 g0 IU - 71
Almost none0µg0 µg / 100 g0 IU - 72
Almost none0µg0 µg / 100 g0 IU - 73
Almost none0µg0 µg / 100 g0 IU - 74
Almost none0µg0 µg / 100 g0 IU - 75
Almost none0µg0 µg / 100 g0 IU - 76
Almost none0µg0 µg / 100 g0 IU - 77
Almost none0µg0 µg / 100 g0 IU - 78
Almost none0µg0 µg / 100 g0 IU - 79
Almost none0µg0 µg / 100 g0 IU - 80
Almost none0µg0 µg / 100 g0 IU - 81
Almost none0µg0 µg / 100 g0 IU - 82
Almost none0µg0 µg / 100 g0 IU - 83
Almost none0µg0 µg / 100 g0 IU - 84
Almost none0µg0 µg / 100 g0 IU - 85
Almost none0µg0 µg / 100 g0 IU - 86
Almost none0µg0 µg / 100 g0 IU - 87Almost none0µg0 µg / 100 g0 IU
- 88
Almost none0µg0 µg / 100 g0 IU - 89
Almost none0µg0 µg / 100 g0 IU - 90
Almost none0µg0 µg / 100 g0 IU - 91
Almost none0µg0 µg / 100 g0 IU - 92
Almost none0µg0 µg / 100 g0 IU - 93
Almost none0µg0 µg / 100 g0 IU - 94
Almost none0µg0 µg / 100 g0 IU - 95
Almost none0µg0 µg / 100 g0 IU - 96Almost none0µg0 µg / 100 g0 IU
- 97
Almost none0µg0 µg / 100 g0 IU - 98
Almost none0µg0 µg / 100 g0 IU - 99
Almost none0µg0 µg / 100 g0 IU - 100
Almost none0µg0 µg / 100 g0 IU - 101
Almost none0µg0 µg / 100 g0 IU - 102
Almost none0µg0 µg / 100 g0 IU - 103
Almost none0µg0 µg / 100 g0 IU - 104
Almost none0µg0 µg / 100 g0 IU - 105Almost none0µg0 µg / 100 g0 IU
- 106
Almost none0µg0 µg / 100 g0 IU - 107
Almost none0µg0 µg / 100 g0 IU - 108
Almost none0µg0 µg / 100 g0 IU - 109
Almost none0µg0 µg / 100 g0 IU - 110
Almost none0µg0 µg / 100 g0 IU - 111
Almost none0µg0 µg / 100 g0 IU - 112
Almost none0µg0 µg / 100 g0 IU - 113
Almost none0µg0 µg / 100 g0 IU - 114Almost none0µg0 µg / 100 g0 IU
- 115
Almost none0µg0 µg / 100 g0 IU - 116
Almost none0µg0 µg / 100 g0 IU - 117
Almost none0µg0 µg / 100 g0 IU - 118
Almost none0µg0 µg / 100 g0 IU - 119
Almost none0µg0 µg / 100 g0 IU - 120
Almost none0µg0 µg / 100 g0 IU - 121
Almost none0µg0 µg / 100 g0 IU - 122
Almost none0µg0 µg / 100 g0 IU - 123
Almost none0µg0 µg / 100 g0 IU - 124
Almost none0µg0 µg / 100 g0 IU - 125
Almost none0µg0 µg / 100 g0 IU - 126
Almost none0µg0 µg / 100 g0 IU - 127
Almost none0µg0 µg / 100 g0 IU - 128
Almost none0µg0 µg / 100 g0 IU - 129
Almost none0µg0 µg / 100 g0 IU - 130
Almost none0µg0 µg / 100 g0 IU - 131
Almost none0µg0 µg / 100 g0 IU - 132
Almost none0µg0 µg / 100 g0 IU - 133
Almost none0µg0 µg / 100 g0 IU - 134
Almost none0µg0 µg / 100 g0 IU - 135
Almost none0µg0 µg / 100 g0 IU - 136
Almost none0µg0 µg / 100 g0 IU - 137
Almost none0µg0 µg / 100 g0 IU - 138
Almost none0µg0 µg / 100 g0 IU - 139
Almost none0µg0 µg / 100 g0 IU - 140
Almost none0µg0 µg / 100 g0 IU - 141
Almost none0µg0 µg / 100 g0 IU - 142
Almost none0µg0 µg / 100 g0 IU - 143
Almost none0µg0 µg / 100 g0 IU - 144
Almost none0µg0 µg / 100 g0 IU - 145
Almost none0µg0 µg / 100 g0 IU - 146
Almost none0µg0 µg / 100 g0 IU - 147
Almost none0µg0 µg / 100 g0 IU - 148
Almost none0µg0 µg / 100 g0 IU - 149
Almost none0µg0 µg / 100 g0 IU - 150
Almost none0µg0 µg / 100 g0 IU - 151
Almost none0µg0 µg / 100 g0 IU - 152
Almost none0µg0 µg / 100 g0 IU - 153
Almost none0µg0 µg / 100 g0 IU - 154
Almost none0µg0 µg / 100 g0 IU - 155
Almost none0µg0 µg / 100 g0 IU - 156
Almost none0µg0 µg / 100 g0 IU - 157
Almost none0µg0 µg / 100 g0 IU - 158
Almost none0µg0 µg / 100 g0 IU - 159
Almost none0µg0 µg / 100 g0 IU - 160
Almost none0µg0 µg / 100 g0 IU - 161
Almost none0µg0 µg / 100 g0 IU - 162Almost none0µg0 µg / 100 g0 IU
- 163
Almost none0µg0 µg / 100 g0 IU - 164
Almost none0µg0 µg / 100 g0 IU - 165
Almost none0µg0 µg / 100 g0 IU - 166
Almost none0µg0 µg / 100 g0 IU - 167
Almost none0µg0 µg / 100 g0 IU - 168
Almost none0µg0 µg / 100 g0 IU - 169
Almost none0µg0 µg / 100 g0 IU - 170
Almost none0µg0 µg / 100 g0 IU - 171
Almost none0µg0 µg / 100 g0 IU - 172
Almost none0µg0 µg / 100 g0 IU - 173
Almost none0µg0 µg / 100 g0 IU - 174
Almost none0µg0 µg / 100 g0 IU - 175
Almost none0µg0 µg / 100 g0 IU - 176
Almost none0µg0 µg / 100 g0 IU - 177
Almost none0µg0 µg / 100 g0 IU - 178Almost none0µg0 µg / 100 g0 IU
- 179
Almost none0µg0 µg / 100 g0 IU - 180
Almost none0µg0 µg / 100 g0 IU - 181Almost none0µg0 µg / 100 g0 IU
- 182Almost none0µg0 µg / 100 g0 IU
- 183
Almost none0µg0 µg / 100 g0 IU - 184
Almost none0µg0 µg / 100 g0 IU - 185
Almost none0µg0 µg / 100 g0 IU - 186
Almost none0µg0 µg / 100 g0 IU - 187
Almost none0µg0 µg / 100 g0 IU - 188
Almost none0µg0 µg / 100 g0 IU - 189
Almost none0µg0 µg / 100 g0 IU - 190
Almost none0µg0 µg / 100 g0 IU
Not ranked in this view
These list Vitamin D but have no serving size on file yet.
Not listed
The databases don’t list Vitamin D for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.
- Fish, burbot (loche), Indigenous, liver, raw · Canadian Nutrient File 2026318 µg12,720 IUper 100 g
- Fish oil, cod liver · US food database (USDA SR Legacy)250 µg10,000 IUper 100 g
- Fish, arctic char, Indigenous, meat and skin, dried · Canadian Nutrient File 202644.8 µg1,792 IUper 100 g
- Fish, arctic char, Indigenous, skin, raw · Canadian Nutrient File 202638.2 µg1,528 IUper 100 g
- Fish, whitefish, Indigenous, smoked, dried · Canadian Nutrient File 202637.3 µg1,492 IUper 100 g
- Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw · US food database (USDA SR Legacy)31.9 µg1,276 IUper 100 g
- Mushrooms, portabella, exposed to ultraviolet light, raw · US food database (USDA SR Legacy)28.4 µg1,136 IUper 100 g
- Fish, halibut, Greenland, raw · US food database (USDA SR Legacy)27.4 µg1,096 IUper 100 g
- Margarine, stick, palm and soybean oils · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, non-hydrogenated, soybean oil · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), unsalted · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, non-hydrogenated, canola and fish oil · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, non-hydrogenated, canola and olive oil · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, hydrogenated, soybean oil · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Margarine, tub, hydrogenated, canola oil · Canadian Nutrient File 202626 µg1,040 IUper 100 g
- Fish, mackerel, salted · US food database (USDA SR Legacy)25.2 µg1,008 IUper 100 g
- Fish, carp, raw · US food database (USDA SR Legacy)24.7 µg988 IUper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for vitamin D: Oat drink, unsweetened, fortified · Almond drink, unsweetened, fortified · Soy drink, unsweetened, fortified · Breakfast cereal · Cakes · White bread · White bread, toasted · Pies · Cookies · Crackers · Flour tortillas · Pasta, cooked
Milk is the exception: rows marked “added by law” stay, because Canadian law requires vitamin D to be added to those milks in an amount it sets, so a serving gives the same in any brand. The other fortification is the maker’s choice and varies.
Running low, and too much
Running low
Low vitamin D shows up as rickets in children (thin, brittle, misshapen bones) and softened bones (osteomalacia) in adolescents and adults. It is more common in people with lactose intolerance, a milk allergy, or an ovo-vegetarian or vegan diet; people with little sun exposure or dark skin are also at risk of falling short.
Too much
Too much vitamin D raises blood calcium and, in extreme cases, can lead to kidney failure and death; it is almost always from supplements. The upper level for adults is 100 µg a day.
Sources: NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals (2025-06-27) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: vitamins (2025-11-19)