Vitamin D (D2+D3)
vitamin Unit: mcg
Vitamin D (combining D2 from fungi and D3 from animal sources) regulates calcium and phosphorus absorption and is essential for bone mineralization. It also modulates immune function, muscle performance, and cell growth. The skin synthesizes vitamin D3 upon exposure to UVB radiation, but this varies with latitude, season, and skin pigmentation. The RDA is 600–800 IU (15–20 mcg) per day; fatty fish, fortified dairy, and egg yolks are the main food sources.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Vitamin D (D2+D3)
See all 1910 foods →Reference Daily Intake
15 mcg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Cod Liver Oil | 250.0 mcg | 1667% |
| 2 | Raw Crimini Mushrooms (UV-Exposed) | 31.9 mcg | 213% |
| 3 | Raw Portabella Mushrooms, UV-Exposed | 28.4 mcg | 189% |
| 4 | Raw Maitake Mushrooms | 28.1 mcg | 187% |
| 5 | Raw Greenland Halibut | 27.4 mcg | 183% |
| 6 | Raw White Mushroom (UV-Exposed) | 26.2 mcg | 175% |
| 7 | Salted Mackerel | 25.2 mcg | 168% |
| 8 | Raw Carp | 24.7 mcg | 165% |
| 9 | Raw Eel | 23.3 mcg | 155% |
| 10 | Canned Sockeye Salmon | 21.5 mcg | 143% |
| 11 | Canned Sockeye Salmon | 21.0 mcg | 140% |
| 12 | Cooked Farmed Rainbow Trout | 19.0 mcg | 127% |
| 13 | Canned Sockeye Salmon | 19.0 mcg | 127% |
| 14 | Margarine Spread (35-39% Fat) | 17.5 mcg | 117% |
| 15 | Smoked Chinook Salmon | 17.1 mcg | 114% |
| 16 | Cooked Sockeye Salmon | 16.7 mcg | 111% |
| 17 | Cooked Swordfish | 16.6 mcg | 111% |
| 18 | Raw Atlantic Mackerel | 16.1 mcg | 107% |
| 19 | Smoked Sturgeon | 16.1 mcg | 107% |
| 20 | Raw Farmed Rainbow Trout | 15.9 mcg | 106% |