Foods high in vitamin D
This list shows the 40 foods with the highest vitamin D content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by vitamin D per 100 g
| # | Food | vitamin D | % NRV | kcal |
|---|---|---|---|---|
| 1 | Anchovy raw | 32 µg | 640 % | 204 |
| 2 | Sprat raw | 32 µg | 640 % | 186 |
| 3 | Eel raw | 20 µg | 400 % | 288 |
| 4 | Herring | 17 µg | 340 % | 171 |
| 5 | Herring raw | 16 µg | 320 % | 150 |
| 6 | Greenland halibut raw | 15 µg | 300 % | 161 |
| 7 | Trout | 10.1 µg | 202 % | 195 |
| 8 | Mackerel grilled | 10 µg | 200 % | 188 |
| 9 | Brook trout raw | 9.6 µg | 192 % | 109 |
| 10 | Pink salmon raw | 9.6 µg | 192 % | 124 |
| 11 | Brook trout stewed | 9.1 µg | 182 % | 99 |
| 12 | Chanterelle raw | 8 µg | 160 % | 26 |
| 13 | European oyster raw | 8 µg | 160 % | 67 |
| 14 | Mackerel | 8 µg | 160 % | 149 |
| 15 | Softshell clam raw | 8 µg | 160 % | 54 |
| 16 | Common mussel raw | 8 µg | 160 % | 60 |
| 17 | Trout raw | 7.9 µg | 158 % | 156 |
| 18 | Sea trout raw | 7.9 µg | 158 % | 108 |
| 19 | Trout stewed | 7.5 µg | 150 % | 144 |
| 20 | Chicken egg yolk, raw | 7 µg | 140 % | 345 |
| 21 | Black truffle (Perigord black truffle) dried, boiled | 5.9 µg | 118 % | 128 |
| 22 | Sardine grilled | 5.41 µg | 108 % | 201 |
| 23 | Garfish raw | 5.16 µg | 103 % | 107 |
| 24 | Pike raw | 5.16 µg | 103 % | 84 |
| 25 | Duck egg raw | 5 µg | 100 % | 182 |
| 26 | Duck egg boiled | 5 µg | 100 % | 182 |
| 27 | Anglerfish raw | 5 µg | 100 % | 66 |
| 28 | Anglerfish stewed | 5 µg | 100 % | 60 |
| 29 | Turbot raw | 5 µg | 100 % | 82 |
| 30 | Plaice raw | 5 µg | 100 % | 76 |
| 31 | Halibut/white halibut, raw | 5 µg | 100 % | 133 |
| 32 | Sole raw | 5 µg | 100 % | 87 |
| 33 | Sole stewed | 5 µg | 100 % | 78 |
| 34 | Flounder raw | 5 µg | 100 % | 88 |
| 35 | Flounder stewed | 5 µg | 100 % | 79 |
| 36 | Witch raw | 5 µg | 100 % | 71 |
| 37 | Garfish stewed | 4.86 µg | 97 % | 96 |
| 38 | Tuna | 4.54 µg | 91 % | 139 |
| 39 | Atlantic bonito raw | 4.54 µg | 91 % | 139 |
| 40 | Salmon | 4.5 µg | 90 % | 206 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most vitamin D?
According to the BLS 4.0, Anchovy raw leads with 32 µg per 100 grams, followed by Sprat raw (32 µg) and Eel raw (20 µg).
How much vitamin D per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 5 µg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in protein
- Foods high in fiber
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin A
- Foods high in vitamin E
- Foods high in vitamin K
- Foods high in folate
- Foods high in calcium
- Foods high in iron
- Foods high in magnesium
- Foods high in potassium
- Foods high in zinc
- Foods high in iodine
- Healthy foods
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