Nutrients -> Vitamins -> Fat soluble vitamins

Vitamin D Foods high in vitamin D and how much you need · Fat soluble vitamins

Q: How much vitamin D do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of vitamin D for adults is around 15 micrograms per day, which corresponds to around 600 International Units (IU). However, individuals with specific health conditions or those at risk of deficiency may require higher doses, as determined by their healthcare provider.

Vitamin D is a fat-soluble vitamin that is crucial for the maintenance of overall health. It plays a key role in calcium absorption, bone health, immune function, and cell growth and development.

Women, a day: 15 µg
Men, a day: 15 µg
Give 20%+ of a day per serving: 77 foods · 11 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, funnel chanterelle, cabbage and banana have the most vitamin D per serving. Among animal foods, the most are in eel; milk, whole milk, 3.5% fat and veal, loin, separable lean and fat.

Plant sources

Also high in it

Are you getting enough vitamin D?

Knowing where vitamin D comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in vitamin D

Ranked from 507 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Eel 28.2 µg

serving (110 g) · Fish 188% of daily
2

European sprat 22.3 µg

serving (110 g) · Fish 149% of daily
3

Herring, pickled, canned 17.5 µg

serving (85 g) · Fish products 116% of daily
4

Baltic herring 17.1 µg

serving (110 g) · Fish 114% of daily
5

Lamprey, smoked 14.1 µg

serving (55 g) · Fish products 94% of daily
6

Funnel chanterelle, steamed 13.2 µg

serving (85 g) · Mushroom 88% of daily
7

Vendace, salted 11.1 µg

serving (85 g) · Fish products 74% of daily
8

False morel, boiled 6.4 µg

serving (85 g) · Mushroom 42% of daily
9

Chanterelle, fried 6.3 µg

serving (85 g) · Mushroom 42% of daily
10

Fish stock broth 2.6 µg

cup (244 g) · Savoury sauces 17% of daily
11

Milk, whole milk, 3.5% fat, boiled 2.5 µg

serving (240 g) · Milks >2% fat 17% of daily
12

Soured milk gefilus, skim 0.1 fat 2.4 µg

serving (240 g) · Soured milks 16% of daily
13

Kefir, lowfat, plain, 1% 2.4 µg

serving (240 g) · Soured milks 16% of daily
14

Veal, loin, separable lean and fat, raw 1.9 µg

serving (110 g) · Steaks and chops 12% of daily
15

Croissant, home-made 1.7 µg

serving (55 g) · Savoury bakery 11% of daily
16

Chicken wing with skin 1.7 µg

serving (110 g) · Chicken and other birds 11% of daily
17

Egg, organic, fried 1.4 µg

large (50 g) · Egg 10% of daily
18

Turkey mince, fried 1.2 µg

serving (85 g) · Chicken and other birds 8% of daily
19

Egg yolk, fried 1.2 µg

large (17 g) · Egg 8% of daily
20

Mussel in water, canned 1.1 µg

serving (85 g) · Crustaceans and molluscs 7% of daily
21

Margarine 80%, cooking margarine, average 1.1 µg

tbsp (14 g) · Cooking and industrial fat 7% of daily
22

Beef, liver, cooked, braised 1 µg

serving (85 g) · Offal dishes 7% of daily
23

Chicken mince, fried 1 µg

serving (85 g) · Chicken and other birds 7% of daily
24

Snail 0.94 µg

serving (85 g) · Crustaceans and molluscs 6% of daily
25

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.85 µg

container (170 g) · Yoghurt 6% of daily
26

Pork ribs, fried 0.79 µg

serving (85 g) · Steaks and chops 5% of daily
27

Steak tartare 0.79 µg

serving (110 g) · Steaks and chops 5% of daily
28

Roasted liver 0.78 µg

serving (85 g) · Offal dishes 5% of daily
29

Cooking fat, average 0.69 µg

serving (15 g) · Cooking and industrial fat 5% of daily
30

Egg yolk powder 0.55 µg

tbsp (4 g) · Egg 4% of daily
31

Celeriac, mashed 0.42 µg

serving (85 g) · Cooked vegetables 3% of daily
32

Leek, fried 0.39 µg

serving (85 g) · Cooked vegetables 3% of daily
33

Onion, fried 0.36 µg

serving (85 g) · Cooked vegetables 2% of daily
34

Pork and beef, canned 0.34 µg

serving (85 g) · Meat products 2% of daily
35

Sauteed elk 0.3 µg

serving (85 g) · Meat dishes 2% of daily
36

Potato, fried 0.3 µg

serving (110 g) · Fried potatoes, French fries 2% of daily
37

Chocolate, average 0.28 µg

serving (30 g) · Chocolate 2% of daily
38

Cheese, mexican, queso cotija 0.28 µg

serving (55 g) · Cheese, ripened cheese 2% of daily
39

Parma ham, 15% fat 0.26 µg

serving (55 g) · Cold cuts, meat 2% of daily
40

Kidney, boiled, salt 0.24 µg

serving (85 g) · Offal dishes 2% of daily
41

Wheat tortilla 0.24 µg

serving (55 g) · Sandwiches and burgers 2% of daily
42

Corn tortilla 0.24 µg

serving (55 g) · Sandwiches and burgers 2% of daily
43

Frankfurter, fried 0.24 µg

serving (55 g) · Sausages 2% of daily
44

Chicken nuggets, deep-fried, lactose-free 0.23 µg

serving (85 g) · Poultry dishes 2% of daily
45

Baked banana 0.23 µg

serving (140 g) · Fruit and berry dishes other than pies 2% of daily
46

Chorizo, fried without fat 0.21 µg

serving (55 g) · Sausages 1% of daily
47

Salami, light, 15% fat 0.2 µg

serving (55 g) · Cold cuts, sausages 1% of daily
48

Groat sausage, fried 0.18 µg

serving (55 g) · Sausages 1% of daily
49

Processed cheese, 27-35% fat 0.16 µg

serving (55 g) · Processed cheese 1% of daily
50

Spinach spaghetti, boiled 0.15 µg

serving (140 g) · Pasta 1% of daily

1

Funnel chanterelle, steamed 13.2 µg

serving (85 g) · Mushroom 88% of daily
2

False morel, boiled 6.4 µg

serving (85 g) · Mushroom 42% of daily
3

Chanterelle, steamed 5 µg

serving (85 g) · Mushroom 33% of daily
4

Cabbage, fried 0.26 µg

serving (85 g) · Cooked vegetables 2% of daily
5

Banana, deep-fried 0.09 µg

serving (30 g) · Fruit and berry dishes other than pies 1% of daily
6

Swede, mashed 0.09 µg

serving (85 g) · Cooked vegetables 1% of daily

Learn about vitamin D

What does vitamin D do for the body?

Vitamin D is essential for calcium absorption, bone health, and immune function. It also plays a role in regulating mood and reducing inflammation in the body.

How much vitamin D do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of vitamin D for adults is around 15 micrograms per day, which corresponds to around 600 International Units (IU). However, individuals with specific health conditions or those at risk of deficiency may require higher doses, as determined by their healthcare provider.

What are the health benefits of vitamin D?

Vitamin D plays a crucial role in maintaining strong and healthy bones by aiding in the absorption of calcium and phosphorus. It also supports the immune system, helps reduce inflammation, and may contribute to overall cardiovascular health. Additionally, vitamin D is linked to mood regulation and mental well-being.

What are the health risks associated with vitamin D deficiency?

Vitamin D deficiency can lead to a range of health risks, such as weakened and deformed bones, an increased risk of bone fractures, a weakened immune system, muscle weakness, and increased susceptibility to infections. It may also contribute to mood disorders, such as depression. Maintaining adequate vitamin D levels is essential for overall health and well-being.

Can vitamin D be harmful?

Yes, Vitamin D can be harmful if consumed in excessive amounts. High levels of vitamin D can lead to symptoms such as nausea, vomiting, a buildup of calcium in the blood, as well as kidney damage. It's important to consult with a healthcare professional to determine the appropriate dosage of vitamin D for your individual needs.

What if your vitamin D is low?

Low levels of Vitamin D can lead to health issues such as weak bones, increased risk of fractures, muscle weakness, and a compromised immune system. It's important to consult with a healthcare professional to determine the best course of action to address low vitamin D levels, which may include supplementation.

How do vegans get their vitamin D intake?

Vegans can get their Vitamin D intake through fortified foods such as plant-based milk, fortified orange juice, fortified cereals, and fortified tofu. They can also rely on supplementation.

How much vitamin D do you need?

Enter your details for your own daily value.

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Weight

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Your daily vitamin D

15 µg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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