Top 35 Foods Highest in Vitamin D (D2 + D3) Per 100 Calories (Nutrient Density)

Maximize Vitamin D (D2 + D3) (µg) while staying in a calorie deficit: USDA foods ranked by Vitamin D (D2 + D3) delivered per 100 kcal of energy. Secosteroid hormone precursor regulating calcium absorption, bone mineralization, and T-cell immunity.

USDA Leaderboard: Top 35 Foods Highest in Vitamin D (D2 + D3) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Mushrooms, maitake, raw (28.1 µg per 100g).

Rank	USDA Food Item	Vitamin D (D2 + D3) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Mushrooms, maitake, raw	28.1 µg	100%	90.6 µg	31 kcal · 1.94g P
#2	Fish, carp, raw	24.7 µg	100%	19.4 µg	127 kcal · 17.8g P
#3	Mushrooms, Chanterelle, raw	5.3 µg	26.5%	16.6 µg	32 kcal · 1.49g P
#4	Fish, halibut, Greenland, raw	27.4 µg	100%	14.7 µg	186 kcal · 14.4g P
#5	Fish, salmon, smoked	17.1 µg	85.5%	14.6 µg	117 kcal · 18.3g P
#6	Fish, eel, mixed species, raw	23.3 µg	100%	12.7 µg	184 kcal · 18.4g P
#7	Salmon, sockeye, canned, total can contents	19 µg	95%	12.4 µg	153 kcal · 20.6g P
#8	Fish, trout, steamed	20.1 µg	100%	11.3 µg	178 kcal · 25.2g P
#9	Fish, trout, rainbow, farmed, raw	15.9 µg	79.5%	11.3 µg	141 kcal · 19.9g P
#10	Fish, salmon, sockeye, raw	14.1 µg	70.5%	10.8 µg	131 kcal · 22.2g P
#11	Fish, salmon, canned	14.1 µg	70.5%	10.4 µg	136 kcal · 24.6g P
#12	Fish, snapper, mixed species, raw	10.2 µg	51%	10.2 µg	100 kcal · 20.5g P
#13	Fish, trout, grilled	20.2 µg	100%	10.2 µg	199 kcal · 25.3g P
#14	Fish, sturgeon, mixed species, raw	10.3 µg	51.5%	9.81 µg	105 kcal · 16.1g P
#15	Fish, swordfish, raw	13.9 µg	69.5%	9.65 µg	144 kcal · 19.7g P
#16	Fish, swordfish, cooked, dry heat	16.6 µg	83%	9.65 µg	172 kcal · 23.4g P
#17	Fish, trout, baked or broiled	19.8 µg	99%	9.17 µg	216 kcal · 24.8g P
#18	Fish, whitefish, mixed species, raw	12 µg	60%	8.96 µg	134 kcal · 19.1g P
#19	Fish, salmon, pink, raw	10.9 µg	54.5%	8.58 µg	127 kcal · 20.5g P
#20	Fish, roe, mixed species, raw	12.1 µg	60.5%	8.46 µg	143 kcal · 22.3g P
#21	Fish, mackerel, salted	25.2 µg	100%	8.26 µg	305 kcal · 18.5g P
#22	Lomi salmon	4.8 µg	24%	8 µg	60 kcal · 7.55g P
#23	Fish, mackerel, Atlantic, raw	16.1 µg	80.5%	7.85 µg	205 kcal · 18.6g P
#24	Fish, pompano, steamed	13.9 µg	69.5%	6.71 µg	207 kcal · 23.4g P
#25	Fish, pompano, florida, raw	11 µg	55%	6.71 µg	164 kcal · 18.5g P
#26	Fish, salmon, coho, wild, raw	9 µg	45%	6.16 µg	146 kcal · 21.6g P
#27	Fish, pompano, grilled	14 µg	70%	6.14 µg	228 kcal · 23.4g P
#28	Fish, salmon, steamed	13.9 µg	69.5%	5.86 µg	237 kcal · 25.8g P
#29	Fish, sea bass, mixed species, raw	5.6 µg	28%	5.77 µg	97 kcal · 18.4g P
#30	Fish, bass, steamed	7.1 µg	35.5%	5.77 µg	123 kcal · 23.3g P
#31	Fish, pompano, baked or broiled	13.7 µg	68.5%	5.61 µg	244 kcal · 23g P
#32	Fish, salmon, grilled	13.9 µg	69.5%	5.37 µg	259 kcal · 25.9g P
#33	Fish, mackerel, spanish, raw	7.3 µg	36.5%	5.25 µg	139 kcal · 19.3g P
#34	Fish, mackerel, grilled	11.6 µg	58%	5.25 µg	221 kcal · 25.4g P
#35	Stewed salmon, Puerto Rican style	7.6 µg	38%	5.21 µg	146 kcal · 12g P

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