Vitamin D2 plus D3. Few foods contain meaningful amounts naturally.
Every figure here is per 100 g of the food, not per serving. That makes foods comparable to each other, but it is not how anyone eats: 100 g of a dried spice and 100 g of a leafy green are very different portions, so a high position in this list does not tell you what a meal contributes.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
% DV compares the per-100 g amount with the FDA Daily Value of 20 µg for adults and children aged 4 and over. It is a labelling reference, not a personal target.
24 entries with a measured vitamin d value, highest first.
Scomber scombrus
A fast-swimming oily fish with dark, strongly flavoured flesh that spoils quickly and is therefore often smoked or canned. It is…
81% of the Daily Value per 100 g
Salmo salar
The great majority of salmon sold worldwide, raised in sea pens on formulated feed. It is consistently fattier than wild salmon,…
55% of the Daily Value per 100 g
Gallus gallus domesticus
The fat-soluble half of the egg, carrying essentially all of its fat, cholesterol, fat-soluble vitamins, choline and carotenoid…
27% of the Daily Value per 100 g
Sardina pilchardus
Small schooling fish canned whole with their soft, edible bones intact. Being short-lived plankton feeders low in the food chain,…
24% of the Daily Value per 100 g
Gallus gallus domesticus
A complete package of protein, fat and micronutrients built to grow a chick, split between a protein-and-water white and a…
10% of the Daily Value per 100 g
Engraulis encrasicolus
Tiny oily fish usually sold salt-cured and packed in oil, where months of curing dissolves the flesh into an intensely savoury…
9% of the Daily Value per 100 g
Bos taurus
Cow milk with its fat left in, standardised to around 3.25% in most markets and almost always pasteurised. It is an emulsion in…
7% of the Daily Value per 100 g
Bos taurus
The metabolic and storage organ of cattle, and consequently one of the most nutrient-concentrated foods in the human diet by a…
6% of the Daily Value per 100 g
Milk fermented with kefir grains, a rubbery symbiotic matrix of bacteria and yeasts that is strained out and reused. The yeast…
5% of the Daily Value per 100 g
Gadus morhua
A large cold-water groundfish with lean, flaky white flesh that stores its oil in the liver rather than the muscle. That anatomy…
5% of the Daily Value per 100 g
A hard cheese aged a year or more, during which enzymes break down protein into free amino acids and the crystalline tyrosine…
3% of the Daily Value per 100 g
Lentinula edodes
A cultivated wood-decay fungus native to East Asia, sold fresh and dried. Drying concentrates its flavour compounds and is how…
2% of the Daily Value per 100 g
Sus scrofa domesticus
A small muscle running along the inside of the spine that does almost no work, making it the leanest and most tender cut on the…
1% of the Daily Value per 100 g
Agaricus bisporus
The most widely cultivated mushroom in the world, sold at several stages of maturity under different names. White button, cremini…
1% of the Daily Value per 100 g
Bos taurus
Beef trimmings ground to a uniform texture and sold by lean-to-fat ratio, most commonly between 70% and 95% lean. The ratio is…
1% of the Daily Value per 100 g
Penaeus spp.
Decapod crustaceans, the most traded seafood in the world by value and now largely farmed. Their shells contain astaxanthin bound…
1% of the Daily Value per 100 g
Milk fermented with Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus, which acidify it until the casein…
1% of the Daily Value per 100 g
Gallus gallus domesticus
The pectoral muscle of the chicken, made up largely of fast-twitch fibres, which is why it is pale and low in fat compared with…
1% of the Daily Value per 100 g
Meleagris gallopavo
The white pectoral muscle of the domestic turkey, leaner and larger-grained than chicken breast. Fresh roasting joints and…
1% of the Daily Value per 100 g
Mytilus edulis
Rope- or bottom-grown bivalves that need no feed input, making them one of the lowest-impact animal foods produced. They open…
0% of the Daily Value per 100 g
Crassostrea virginica
Filter-feeding bivalve molluscs, farmed and wild-harvested, whose flavour tracks the water they grew in closely enough that…
0% of the Daily Value per 100 g
Gallus gallus domesticus
A small, soft organ meat with a milder flavour and finer texture than beef liver, which is why it dominates pâtés and parfaits.…
0% of the Daily Value per 100 g
Yogurt strained to remove much of its whey, roughly doubling the protein per spoonful and leaving a thicker set. Products…
0% of the Daily Value per 100 g
Cream churned until the fat globules coalesce and separate from the buttermilk, leaving a product that is overwhelmingly fat.…
0% of the Daily Value per 100 g