Foods high in vitamin D
Per 100 g, the foods highest in vitamin D on our list are trout (19 µg), canned salmon (14 µg) and salmon (13 µg). Vitamin D helps the body absorb calcium. Few foods contain much of it; oily fish, egg yolks and fortified foods are the main sources, alongside sunlight. The daily value is 20 µg.
12 foods
| Food | ||||
|---|---|---|---|---|
| Trout | 19 µg | 13 µg (1 fillet) | 11 µg | 60 |
| Canned salmon | 14 µg | 12 µg (3 oz) | 11 µg | 53 |
| Salmon | 13 µg | 16 µg (1 fillet portion) | 6.4 µg | 40 |
| Corn flakes | 7.1 µg | 2 µg (1 cup) | 1.8 µg | 71 |
| Sardines | 4.8 µg | 4.4 µg (1 can, drained) | 2.3 µg | 58 |
| Tilapia | 3.7 µg | 3.2 µg (1 fillet) | 2.9 µg | 61 |
| Eggs | 2 µg | 1 µg (1 large egg) | 1.4 µg | 41 |
| Milk | 1.3 µg | 3.2 µg (1 cup) | 2.1 µg | 32 |
| Cod | 1.2 µg | 2.2 µg (1 fillet) | 1.1 µg | 67 |
| Skim milk | 1.2 µg | 2.9 µg (1 cup) | 3.5 µg | 75 |
| Kefir | 1 µg | 2.4 µg (1 cup) | 2.3 µg | 76 |
| Almond milk | 1 µg | 2.4 µg (1 cup) | 6.7 µg | 90 |
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Source: USDA FoodData Central. Last updated .