Common whole-food sources of vitamin D

UV-exposed mushrooms
raw
~32µg
Rainbow trout
cooked
~19µg
Salmon
cooked
~17µg
Sardines
canned
~4.8µg
Eggs
hard-boiled
~2.2µg

Note: The exact ranking below may include fortified foods and mushrooms exposed to ultraviolet light. Regular mushrooms are much lower in vitamin D unless UV-exposed. How these are chosen.

All foods Dairy and Eggs Fish & Shellfish Meats
# Food Category µg / 100g
4 Mushrooms, maitake, raw Vegetables
28.1
5 Fish, halibut, Greenland, raw Fish & Shellfish
27.4
6 Mushroom, white, exposed to ultraviolet light, raw Vegetables
26.2
7 Fish, mackerel, salted Fish & Shellfish
25.2
8 Fish, carp, raw Fish & Shellfish
24.7
9 Fish, eel, mixed species, raw Fish & Shellfish
23.3
10 Salmon, sockeye, canned, drained solids, without skin and bones Fish & Shellfish
21.5
11 Fish, salmon, sockeye, canned, drained solids Fish & Shellfish
21.0
12 Fish, trout, rainbow, farmed, cooked, dry heat Fish & Shellfish
19.0
13 Salmon, sockeye, canned, total can contents Fish & Shellfish
19.0
14 Margarine, spread, 35-39% fat, tub
17.5
15 Fish, salmon, chinook, smoked Fish & Shellfish
17.1
16 Fish, salmon, sockeye, cooked, dry heat Fish & Shellfish
16.7
17 Fish, swordfish, cooked, dry heat Fish & Shellfish
16.6
18 Fish, mackerel, Atlantic, raw Fish & Shellfish
16.1
19 Fish, sturgeon, mixed species, smoked Fish & Shellfish
16.1
20 Fish, trout, rainbow, farmed, raw Fish & Shellfish
15.9
21 Egg, yolk, dried Dairy and Eggs
15.7
22 Steelhead trout, dried, flesh (Shoshone Bannock)
15.7
23 Steelhead trout, boiled, canned (Alaska Native)
15.1
24 Fish, salmon, pink, canned, drained solids Fish & Shellfish
14.5
25 Fish, salmon, sockeye, raw Fish & Shellfish
14.1
26 Fish, Salmon, pink, canned, drained solids, without skin and bones Fish & Shellfish
14.1
27 Fish, swordfish, raw Fish & Shellfish
13.9
28 Fish, salmon, pink, canned, total can contents Fish & Shellfish
13.7
29 Fish, cisco, smoked Fish & Shellfish
13.3
30 Mushrooms, portabella, exposed to ultraviolet light, grilled Vegetables
13.1
31 Fish, salmon, Atlantic, farmed, cooked, dry heat Fish & Shellfish
13.1
32 Fish, salmon, pink, cooked, dry heat Fish & Shellfish
13.0
33 Fish, sturgeon, mixed species, cooked, dry heat Fish & Shellfish
12.9
34 Fish, whitefish, mixed species, smoked Fish & Shellfish
12.8
35 Babyfood, cereal, oatmeal, dry fortified
12.7
36 Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified
12.7
37 Beverages, nutritional shake mix, high protein, powder
12.5
38 Fish, catfish, channel, wild, raw Fish & Shellfish
12.5
39 Fish, roe, mixed species, raw Fish & Shellfish
12.1
40 Fish, whitefish, mixed species, raw Fish & Shellfish
12.0
41 Margarine Spread, 40-49% fat, tub
11.8
42 Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat Fish & Shellfish
11.4
43 Fish, salmon, coho, wild, cooked, dry heat Fish & Shellfish
11.3
44 Milk, dry, nonfat, instant, with added vitamin A and vitamin D Dairy and Eggs
11.0
45 Milk, dry, nonfat, regular, with added vitamin A and vitamin D Dairy and Eggs
11.0
46 Fish, pompano, florida, raw Fish & Shellfish
11.0
47 Fish, salmon, Atlantic, farmed, raw Fish & Shellfish
11.0
48 Fish, salmon, pink, raw Fish & Shellfish
10.9
49 Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D
10.7
50 Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D
10.7