About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Vitamin D. This is a research tool — nothing here constitutes medical advice.

About Vitamin D

Micronutrient

Vitamin D is a fat-soluble prohormone primarily synthesised in skin on exposure to UVB sunlight. It regulates calcium and phosphorus absorption, is essential for bone mineralisation, supports immune function, and influences hundreds of genes. In the UK, sunlight exposure is insufficient for synthesis from October to March — supplementation (10 µg/day) is recommended for everyone. UV-exposed mushrooms are the only meaningful plant food source.

⚠️ Too little

Rickets in children (soft, deformed bones); osteomalacia in adults (bone pain, muscle weakness). Subclinical deficiency is extremely common in the UK and associated with increased susceptibility to infections, low mood, and poor muscle function.

🚫 Too much

From food or sunlight alone, toxicity is essentially impossible. Supplement overdose (typically >100 µg/day long-term) causes hypercalcaemia — nausea, weakness, kidney damage, and calcification of soft tissues. Upper limit 100 µg/day for adults.

Sources: NHS · NIH ODS · SACN Report

Daily Reference Intake

EU NRV (adults)
15 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
12.8 µg
Eggs, chicken, yolk, raw
= 85% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Vitamin D

916 foods with recorded data, ranked highest first. Showing 1–100 of 916. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Eggs, chicken, yolk, raw 12.8 µg 85%
★ Soy milk, sweetened, plain, refrigerated 4.63 µg 31%
★ Eggs, chicken, whole, boiled 3.2 µg 21%
4 Eggs, chicken, whole, raw 3.15 µg 21%
5 Omelette, plain, homemade 2.8 µg 19%
6 Omelette, curried, homemade 2.2 µg 15%
7 Omelette, cheese, homemade 1.9 µg 13%
8 Mushroom, maitake 1.6 µg 11%
9 Omelette, Spanish, homemade 1.1 µg 7%
10 Roulade, spinach 1 µg 7%
11 Flan, cheese and mushroom, wholemeal, homemade 0.8 µg 5%
12 Butter, salted 0.76 µg 5%
13 Coffee, cappuccino, latte 0.7 µg 5%
14 Flan, cheese and mushroom, homemade 0.7 µg 5%
15 Cream, double 0.46 µg 3%
16 Yorkshire pudding, made with whole milk 0.4 µg 3%
17 Shortbread 0.4 µg 3%
18 Potatoes, duchesse 0.4 µg 3%
19 Mushroom, beech 0.37 µg 2%
20 Tomato sauce, homemade 0.3 µg 2%
21 Chocolate covered caramel and biscuit fingers 0.3 µg 2%
22 Pasta, egg, white, dried, raw 0.3 µg 2%
23 Cheese, cream 0.27 µg 2%
24 Cheese, Double Gloucester 0.27 µg 2%
25 Cheese, goat's, hard 0.27 µg 2%
26 Cheese, Cheddar 0.26 µg 2%
27 Cheese, Cheshire 0.24 µg 2%
28 Cheese, Brie, with outer rind removed 0.2 µg 1%
29 Cheese, Brie 0.2 µg 1%
30 Cheese, Edam 0.2 µg 1%
31 Nut roast, mixed nuts with egg, homemade 0.2 µg 1%
32 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 0.2 µg 1%
33 Garlic mushrooms, not coated, homemade 0.2 µg 1%
34 Pasty, vegetable, wholemeal, homemade 0.2 µg 1%
35 Cheese, Camembert 0.18 µg 1%
36 Cheese, Feta 0.15 µg 1%
37 Paratha, homemade 0.1 µg 1%
38 Lasagne, spinach, wholemeal, homemade 0.1 µg 1%
39 Lasagne, vegetable, wholemeal, homemade 0.1 µg 1%
40 Lentil and nut roast, with egg, homemade 0.1 µg 1%
41 Nut and rice roast, mixed nuts with egg, homemade 0.1 µg 1%
42 Nut and vegetable roast, mixed nuts with egg, homemade 0.1 µg 1%
43 Potato, leek and celery bake 0.1 µg 1%
44 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 0.1 µg 1%
45 Flan, vegetable, wholemeal, homemade 0.1 µg 1%
46 Pesto sauce, homemade 0.1 µg 1%
47 Salad, Greek 0.1 µg 1%
48 Mushroom, king oyster 0.07 µg 0%
49 Yoghurt, Greek-style, plain 0.06 µg 0%
50 Mushrooms, shiitake 0.0562 µg 0%
51 Mushroom, oyster 0.0406 µg 0%
52 Yoghurt, whole milk, plain 0.04 µg 0%
53 Milk, whole, pasteurised 0.03 µg 0%
54 Cheese, cottage 0.03 µg 0%
55 Mushrooms, white button 0.0217 µg 0%
56 Mushroom, lion's mane 0.0212 µg 0%
57 Milk, semi-skimmed, pasteurised 0.01 µg 0%
58 Milk, skimmed, pasteurised 0.01 µg 0%
59 Yoghurt, low fat, plain 0.01 µg 0%
60 Cabbage, white, raw 0 µg 0%
61 Spinach, baby, raw 0 µg 0%
62 Apples, eating, raw (flesh + skin) 0 µg 0%
63 Blueberries, raw 0 µg 0%
64 Oranges, flesh only 0 µg 0%
65 Lettuce, average, raw 0 µg 0%
66 Tomatoes, cherry, raw 0 µg 0%
67 Bananas, raw, flesh only 0 µg 0%
68 Tofu (Firm, Plain) 0 µg 0%
69 Chia seeds, dried 0 µg 0%
70 Almonds (raw) 0 µg 0%
71 Peas, frozen, boiled 0 µg 0%
72 Sweetcorn, frozen, boiled 0 µg 0%
73 Mushrooms, closed cup, raw 0 µg 0%
74 Courgette, raw 0 µg 0%
75 Aubergine, raw 0 µg 0%
76 Walnuts (raw) 0 µg 0%
77 Flaxseed (linseed), ground 0 µg 0%
78 Strawberries, raw 0 µg 0%
79 Raspberries, raw 0 µg 0%
80 Cauliflower, raw 0 µg 0%
81 Onion, red, raw 0 µg 0%
82 Garlic, raw 0 µg 0%
83 Pears, raw 0 µg 0%
84 Grapes, raw 0 µg 0%
85 Blackberries, raw 0 µg 0%
86 Pineapple, raw 0 µg 0%
87 Celery, raw 0 µg 0%
88 Bread, white, sliced 0 µg 0%
89 Potatoes, boiled (unsalted) 0 µg 0%
90 Clementine 0 µg 0%
91 Satsuma 0 µg 0%
92 Tangerine 0 µg 0%
93 Pomegranate seeds (arils) 0 µg 0%
94 Pistachios (raw) 0 µg 0%
95 Pecans (raw) 0 µg 0%
96 Pine nuts (raw) 0 µg 0%
97 Mushroom, portabella 0 µg 0%
98 Mushroom, enoki 0 µg 0%
99 Mushroom, crimini 0 µg 0%
100 Mushroom, pioppini 0 µg 0%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.