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 1014 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

771 foods with recorded data, ranked highest first. Showing 1–100 of 771. 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 Butter, salted 0.76 µg 5%
12 Coffee, cappuccino, latte 0.7 µg 5%
13 Cream, double 0.46 µg 3%
14 Yorkshire pudding, made with whole milk 0.4 µg 3%
15 Mushroom, beech 0.37 µg 2%
16 Tomato sauce, homemade 0.3 µg 2%
17 Cheese, goat's, hard 0.27 µg 2%
18 Cheese, Double Gloucester 0.27 µg 2%
19 Cheese, cream 0.27 µg 2%
20 Cheese, Cheddar 0.26 µg 2%
21 Cheese, Cheshire 0.24 µg 2%
22 Cheese, Edam 0.2 µg 1%
23 Cheese, Brie 0.2 µg 1%
24 Pastichio 0.2 µg 1%
25 Cheese, Brie, with outer rind removed 0.2 µg 1%
26 Cheese, Camembert 0.18 µg 1%
27 Cheese, Feta 0.15 µg 1%
28 Paratha, homemade 0.1 µg 1%
29 Mushroom, king oyster 0.07 µg 0%
30 Yoghurt, Greek-style, plain 0.06 µg 0%
31 Mushrooms, shiitake 0.0562 µg 0%
32 Mushroom, oyster 0.0406 µg 0%
33 Yoghurt, whole milk, plain 0.04 µg 0%
34 Cheese, cottage 0.03 µg 0%
35 Milk, whole, pasteurised 0.03 µg 0%
36 Mushrooms, white button 0.0217 µg 0%
37 Mushroom, lion's mane 0.0212 µg 0%
38 Milk, semi-skimmed, pasteurised 0.01 µg 0%
39 Yoghurt, low fat, plain 0.01 µg 0%
40 Milk, skimmed, pasteurised 0.01 µg 0%
41 Grapes, red 0 µg 0%
42 Apples, cooking, baked without sugar, flesh only, weighed with skin 0 µg 0%
43 Apples, cooking, baked without sugar, flesh only 0 µg 0%
44 Olives, green, in brine, drained, flesh and skin 0 µg 0%
45 Melon, Canteloupe-type, flesh only 0 µg 0%
46 Peel, mixed 0 µg 0%
47 Apples, cooking, stewed without sugar, flesh only 0 µg 0%
48 Lemon peel 0 µg 0%
49 Cherries, glace 0 µg 0%
50 Apple juice, clear, ambient and chilled 0 µg 0%
51 Melon, yellow flesh, flesh only 0 µg 0%
52 Citrus fruit, soft/easy peelers, flesh only 0 µg 0%
53 Pears, raw, flesh and skin 0 µg 0%
54 Grapes, green 0 µg 0%
55 Blueberries 0 µg 0%
56 Plums, average, flesh and skin, stewed without sugar, weighed with stones 0 µg 0%
57 Whitecurrants, stewed with sugar 0 µg 0%
58 Whitecurrants, raw 0 µg 0%
59 Tamarind 0 µg 0%
60 Tamarillos, flesh and seeds 0 µg 0%
61 Sultanas 0 µg 0%
62 Sapodilla, flesh only 0 µg 0%
63 Rhubarb, stems only, raw 0 µg 0%
64 Redcurrants, stewed without sugar 0 µg 0%
65 Redcurrants, raw 0 µg 0%
66 Raspberries, stewed without sugar 0 µg 0%
67 Whitecurrants, stewed without sugar 0 µg 0%
68 Apple juice concentrate, unsweetened, commerical 0 µg 0%
69 Melon, watermelon, flesh only, weighed whole 0 µg 0%
70 Sharon fruit, flesh only 0 µg 0%
71 Plums, average, flesh and skin, stewed without sugar 0 µg 0%
72 Peaches, flesh and skin, raw, weighed with stone 0 µg 0%
73 Peaches, raw, flesh and skin 0 µg 0%
74 Melon, watermelon, flesh only 0 µg 0%
75 Passion fruit juice 0 µg 0%
76 Lime juice, fresh 0 µg 0%
77 Lemon juice, fresh, weighed as whole fruit 0 µg 0%
78 Lemon juice, fresh 0 µg 0%
79 Prunes, flesh and skin, stewed without sugar 0 µg 0%
80 Apples, eating, raw, flesh and skin, weighed with core 0 µg 0%
81 Betel nuts 0 µg 0%
82 Grapefruit, flesh only, raw 0 µg 0%
83 Cherries, flesh and skin, raw, weighed with stones 0 µg 0%
84 Cherries, flesh and skin, raw 0 µg 0%
85 Nectarines, flesh and skin, raw, weighed with stones 0 µg 0%
86 Nectarines, flesh and skin, raw 0 µg 0%
87 Mangoes, ripe, flesh only, raw, weighed with skin and stone 0 µg 0%
88 Mangoes, ripe, flesh only, raw 0 µg 0%
89 Pineapple, flesh only, raw, weighed with skin and top 0 µg 0%
90 Pineapple, flesh only, raw 0 µg 0%
91 Avocado, Hass, flesh only 0 µg 0%
92 Avocado, Hass, flesh only, weighed with skin and stone 0 µg 0%
93 Rhubarb, stems only, stewed without sugar 0 µg 0%
94 Barcelona nuts, kernel only, weighed with shells 0 µg 0%
95 Barcelona nuts, Kernel only 0 µg 0%
96 Dates, dried, flesh and skin, weighed with stones 0 µg 0%
97 Prunes, ready-to-eat, semi-dried, weighed with stones 0 µg 0%
98 Papaya, flesh only, raw, weighed with skin and pips 0 µg 0%
99 Pineapple, dried 0 µg 0%
100 Dates, dried, flesh and skin 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.