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Vitamin D: Daily Value and top food sources

Daily Value: 20 µg (FDA, adults and children 4+)

Ranked by how much Vitamin D a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 151 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Vitamin D, per typical portion
100% DVMackerel, saltedMackerel, salted: 101% DV101%Salmon, sockeye, canned, drai…Salmon, sockeye, canned, drained solids: 89% DV89%Salmon, sockeye, cookedSalmon, sockeye, cooked: 71% DV71%Trout, rainbow, farmed, cookedTrout, rainbow, farmed, cooked: 67% DV67%Salmon, pink, canned, drained…Salmon, pink, canned, drained solids: 60% DV60%Salmon, pink, canned, total c…Salmon, pink, canned, total can contents: 58% DV58%Salmon, Atlantic, farmed, coo…Salmon, Atlantic, farmed, cooked: 56% DV56%Salmon, pink, cookedSalmon, pink, cooked: 55% DV55%Salmon, coho, wild, cookedSalmon, coho, wild, cooked: 48% DV48%Salmon, chum, canned, drained…Salmon, chum, canned, drained solids with bone: 41% DV41%Herring, Atlantic, cookedHerring, Atlantic, cooked: 39% DV39%Sardine, Atlantic, canned in…Sardine, Atlantic, canned in oil, drained solids with bone: 36% DV36%

Share of the Daily Value (20 µg) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Mackerel, salted1 piece (5-1/2" x 1-1/2" x 1/2") (80 g)20.2 µg101%
Salmon, sockeye, canned, drained solids3 oz (85 g)17.9 µg89%
Salmon, sockeye, cooked3 oz (85 g)14.2 µg71%
Trout, rainbow, farmed, cooked1 fillet (71 g)13.5 µg67%
Salmon, pink, canned, drained solids3 oz (85 g)12 µg60%
Salmon, pink, canned, total can contents3 oz (85 g)11.6 µg58%
Salmon, Atlantic, farmed, cooked3 oz (85 g)11.1 µg56%
Salmon, pink, cooked3 oz (85 g)11.1 µg55%
Salmon, coho, wild, cooked3 oz (85 g)9.61 µg48%
Salmon, chum, canned, drained solids with bone3 oz (85 g)8.16 µg41%
Herring, Atlantic, cooked1 fillet (143 g)7.72 µg39%
Sardine, Atlantic, canned in oil, drained solids with bone1 cup, drained (149 g)7.15 µg36%
Rockfish, Pacific, mixed species, cooked1 fillet (149 g)6.85 µg34%
Halibut, Atlantic and Pacific, cooked3 oz (85 g)4.93 µg25%
Salmon, chinook, smoked1 oz, boneless (28.4 g)4.86 µg24%
Flatfish, cooked1 fillet (127 g)4.45 µg22%
Sardine, Pacific, canned in tomato sauce, drained solids with bone1 cup (89 g)4.27 µg21%
Herring, Atlantic, pickled1 cup (140 g)3.92 µg20%
Cisco, smoked1 oz (28.4 g)3.78 µg19%
Fresh cheese, queso fresco1 cup, crumbled (122 g)3.29 µg16%
Mackerel, Pacific and jack, mixed species, cooked1 oz, boneless (28.4 g)3.24 µg16%
Tilapia, cooked1 fillet (87 g)3.22 µg16%
Chocolate-flavored drink, whey and milk based1 cup (244 g)3.17 µg16%
Egg, whole, cooked, hard-boiled1 cup, chopped (136 g)2.99 µg15%
Cheese food, pasteurized process, American, vitamin d fortified1 cup (113 g)2.83 µg14%

What Vitamin D does, how much you need, and what the evidence shows: Vitamin D: what supplements do for bones, and what large trials found they do not do →

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