All nutrients

Vitamin D

The sunshine vitamin: skin makes it from sunlight, and few foods contain much of it (fatty fish, egg yolk, fortified products). It contributes to the normal absorption of calcium and to the maintenance of normal bones, teeth and muscle function.

Adult daily reference intake: 5 µg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin D

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fats and oils24 foods measured

  1. 1Cod liver oil250 µg5000%
  2. 2Vegetable fat (like margarine), 80% fat, salted10 µg200%
  3. 3Sardine oil8.3 µg166%
  4. 4Vegetable fat (margarine type), spreadable, 30-40% fat, light, unsalted7.5 µg150%
  5. 5Vegetable fat (margarine type), spreadable, 50-63% fat, light, unsalted, rich in omega 37.5 µg150%
  6. 6Vegetable fat (margarine type), 50-63% fat, light, lightly salted7.5 µg150%
  7. 7Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted, with plant sterols esters7.5 µg150%
  8. 8Fat spreadfat content unknown, unsalted (average)6.52 µg130%

meat, egg and fish333 foods measured

  1. 1Cod liver, raw100 µg2000%
  2. 2Cod liver, canned, drained54.3 µg1086%
  3. 3Horse mackerel, oily (autumn, winter), raw48.5 µg970%
  4. 4Horse mackerel, lean (spring, summer), raw41.2 µg824%
  5. 5Cod roe, smoked, semi-preserved27.2 µg544%
  6. 6Salmon roe, semi-preserved27 µg540%
  7. 7Atlantic herring, smoked, plain22 µg440%
  8. 8Greenland halibut, raw21.2 µg424%

fruits, vegetables, legumes and nuts19 foods measured

  1. 1Chanterelle or girolle mushroom, raw5.3 µg106%
  2. 2Morel, raw5.1 µg102%
  3. 3Shiitake mushroom, dried3.9 µg78%
  4. 4Cep or boletus mushroom, raw3.1 µg62%
  5. 5Caesar's mushroom or royal agaric, raw2.1 µg42%
  6. 6Oyster mushroom, raw0.7 µg14%
  7. 7Shiitake mushroom, cooked0.7 µg14%
  8. 8Button mushroom or cultivated mushroom, raw0.3 µg6%

sugar and confectionery50 foods measured

  1. 1Breakfast cereals, popped or puffed wheat grain, with honey or caramel, fortified with vitamins and chemical elements4.2 µg84%
  2. 2Breakfast cereals, corn flakes, plain, fortified with vitamins and chemical elements4.2 µg84%
  3. 3Breakfast cereals, corn flakes, sugar iced, fortified with vitamins and chemical elements4.2 µg84%
  4. 4Breakfast cereals, rich in fibre, with or without fruits, fortified with vitamins and chemical elements2.8 µg56%
  5. 5Breakfast cereals, rich in fibre, with chocolate, fortified with vitamins and chemical elements2.8 µg56%
  6. 6Cereal bar, low calorie2.3 µg46%
  7. 7Dark chocolate bar, more than 70% cocoa2.16 µg43%
  8. 8Breakfast cereals, with chocolate, not filled, fortified with vitamins and chemical elements1.7 µg34%

milk and milk products111 foods measured

  1. 1Fresh cream cheese or dairy specialty, with fruits, sweetened, sugar reduced, 3% fat4 µg80%
  2. 2Yoghurt, high in protein, on a fruit layer2.43 µg49%
  3. 3Petit-Suisse, fresh cream cheese type, flavoured or with fruits, 2-3% fat, fortified with calcium and vitamin D1.96 µg39%
  4. 4Yogurt, fermented milk or dairy specialty, plain, 0% fat, with sugar, fortified with vitamin D1.83 µg37%
  5. 5Fresh cream cheese, plain, around 3% fat1.5 µg30%
  6. 6Yogurt, fermented milk or dairy specialty, with fruits, with sweetener, fat free, fortified with vitamin D1.44 µg29%
  7. 7Yogurt, fermented milk or dairy specialty, flavoured, with sweetener, fat free1.25 µg25%
  8. 8Fresh cream cheese, 0% fat, plain, fortified with vitamin D1.25 µg25%

miscellaneous28 foods measured

  1. 1Curry sauce, prepacked3.35 µg67%
  2. 2Sauce, butter, prepacked3.2 µg64%
  3. 3Tangle (Laminaria digitata), dried or dehydrated2.27 µg45%
  4. 4Salad dressing, reduced fat (25-50% of oil), prepacked1.8 µg36%
  5. 5Sea lettuce (ulva sp.), dried or dehydrated)1.31 µg26%
  6. 6Sea belt (Saccharina latissima), dried or dehydrated1.28 µg26%
  7. 7Bechamel sauce, home-made1.2 µg24%
  8. 8Sauce, cold (average)1.05 µg21%

beverages11 foods measured

  1. 1Cocoa powder, without sugar, powder, instant2.73 µg55%
  2. 2Soy drink, plain, fortified with calcium, prepacked1.16 µg23%
  3. 3Flavoured milk, with sugar, partially skimmed, fortified with vitamins and chemicals elements0.77 µg15%
  4. 4Chocolate flavoured milk, with sugar, partially skimmed, fortified with vitamins and chemicals elements0.64 µg13%
  5. 5Strawberry flavoured milk, with sugar, partially skimmed, fortified with vitamins D0.5 µg10%
  6. 6Instant cocoa or chocolate beverage, with sugar, ready-to-drink (reconstituted with standard semi-skimmed milk)0.083 µg2%
  7. 7Coffee with milk or white coffee or cappuccino, instant coffee or not, without sugar, ready-to-drink0.025 µg<1%
  8. 8Mix of chicory and coffee, instant, without sugar, ready-to-drink (reconstituted with standard semi-skimmed milk)0.01 µg<1%

Other2 foods measured

  1. 1Puff pastry, raw1.76 µg35%
  2. 2Desert (average)0.27 µg5%

cereal products3 foods measured

  1. 1Bread, wholemeal or integral bread (made with flour type 150)0.86 µg17%
  2. 2Dried egg pasta, raw0.3 µg6%
  3. 3Bread (average)0.16 µg3%

ice cream and sorbet7 foods measured

  1. 1Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.65 µg13%
  2. 2Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)0.48 µg10%
  3. 3Ice cream on stick, with chocolate coating0.13 µg3%
  4. 4Ice cream, box or cup (average)0.13 µg3%
  5. 5Ice cream or sorbet or ice pop, flavoured (average)0.06 µg1%
  6. 6Ice cream, cone, mini0.044 µg<1%
  7. 7Peach melba (with vanilla ice cream and raspberry sauce)0.028 µg<1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.