Vitamin D

Vitamin D is the generic descriptor for steroids exhibiting qualitatively the biological activity of cholecalciferol (i.e., vitamin D3).

Ranking per

Position		Vitamin D, IU
1	Rainbow trout farmed, cooked, dry heat	759
2	Atlantic salmon farmed, cooked, dry heat	526
3	Pink salmon cooked, dry heat	522
4	Coho salmon wild, cooked, dry heat	451
5	Atlantic and Pacific halibut cooked, dry heat	231
6	Atlantic herring cooked, dry heat	214
7	Whole egg cooked, hard-boiled	87
8	Yellowfin tuna fresh, cooked, dry heat	82
9	Atlantic ocean perch cooked, dry heat	58
10	Atlantic cod cooked, dry heat	46
11	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	31
12	Shiitake mushrooms cooked, without salt	28
13	Cheddar cheese	24
13	Gruyere cheese	24
15	Haddock cooked, dry heat	23
16	Goat cheese semisoft type	22
17	Blue cheese	21
18	Brie cheese	20
18	Edam cheese	20
18	Gouda cheese	20
21	Parmesan cheese hard	19
22	Camembert cheese	18
23	Feta cheese	16
23	Mozzarella cheese whole milk	16
25	Channel catfish farmed, cooked, dry heat	10
25	Ricotta cheese whole milk	10
25	Turkey whole, meat only, cooked, roasted	10
28	White mushrooms cooked, boiled, drained, without salt	8
29	Dulce de Leche	6
30	Chicken broilers or fryers, meat only, stewed	5
31	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	4
31	Duck domesticated, meat only, cooked, roasted	4
33	Eastern oyster wild, cooked, moist heat	2
33	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	2
33	Milk whole, 3.25% milkfat	2
33	Scallop (bay and sea), cooked, steamed	2
37	Northern lobster cooked, moist heat	1
38	Almonds	0
38	Apples raw, with skin	0
38	Apricots raw	0
38	Arugula raw	0
38	Asparagus cooked, boiled, drained	0
38	Avocados raw, all commercial varieties	0
38	Bananas raw	0
38	Basil fresh	0
38	Beet greens raw	0
38	Beets cooked, boiled, drained	0
38	Black beans mature seeds, cooked, boiled, without salt	0
38	Blackberries raw	0
38	Blueberries raw	0
38	Brazilnuts dried, unblanched	0
38	Broccoli cooked, boiled, drained, without salt	0
38	Brown rice long-grain, cooked	0
38	Brussels sprout cooked, boiled, drained, without salt	0
38	Buckwheat groats roasted, cooked	0
38	Bulgur cooked	0
38	Butter without salt	0
38	Cabbage raw	0
38	Carambola (starfruit) raw	0
38	Carp cooked, dry heat
38	Carrot raw	0
38	Cashew nuts dry roasted, without salt added	0
38	Cauliflower cooked, boiled, drained, without salt	0
38	Cherries sweet, raw	0
38	Chickpeas mature seeds, cooked, boiled, without salt	0
38	Common octopus cooked, moist heat	0
38	Coriander leaves raw	0
38	Cottage cheese 2% milkfat	0
38	Couscous cooked	0
38	Cranberries raw	0
38	Cream cheese	0
38	Cucumber with peel, raw	0
38	Currants red and white, raw	0
38	Dark chocolate 70-85% cacao solids
38	Deer shoulder clod, separable lean only, cooked, braised	0
38	Dill weed fresh	0
38	Eggplant cooked, boiled, drained, without salt	0
38	English walnuts	0
38	Garden cress raw	0
38	Garlic raw	0
38	Grapefruit raw, pink and red, all areas	0
38	Grapes red or green (European type, such as Thompson seedless), raw	0
38	Green onion young , tops only	0
38	Green peas raw	0
38	Green snap beans cooked, boiled, drained, without salt	0
38	Guavas common, raw	0
38	Hazelnuts or filberts	0
38	Honey	0
38	Honeydew melon raw	0
38	Iceberg lettuce raw	0
38	Kidney beans red, mature seeds, cooked, boiled, without salt	0
38	Kiwifruit green, raw	0
38	Lemons raw, without peel	0
38	Lentils mature seeds, cooked, boiled, without salt	0
38	Lima beans large, mature seeds, cooked, boiled, without salt	0
38	Limes raw	0
38	Mangos raw	0
38	Milk chocolate	0
38	Millet cooked	0
38	Mung beans mature seeds, cooked, boiled, without salt	0
38	Nectarines raw	0
38	Onion raw	0
38	Oranges raw, all commercial varieties	0
38	Papaya raw	0
38	Parsley fresh	0
38	Pasta cooked, unenriched, without added salt	0
38	Peaches yellow, raw	0
38	Pearled barley cooked	0
38	Pears raw	0
38	Pecans	0
38	Pine nuts dried	0
38	Pineapple raw, all varieties	0
38	Pinto beans mature seeds, cooked, boiled, without salt	0
38	Pistachio nuts dry roasted, without salt added	0
38	Plums raw	0
38	Pomegranates raw	0
38	Potato boiled, cooked in skin, flesh, without salt	0
38	Pumpkin seed kernels dried	0
38	Pumpkin cooked, boiled, drained, without salt	0
38	Rabbit domesticated, composite of cuts, cooked, stewed	0
38	Raspberries raw	0
38	Red cabbage raw	0
38	Red leaf lettuce raw	0
38	Rice noodles cooked	0
38	Rye bread	0
38	Sesame seeds whole, dried	0
38	Soybeans mature seeds, cooked, boiled, without salt	0
38	Spearmint fresh	0
38	Spinach raw	0
38	Split peas mature seeds, cooked, boiled, without salt	0
38	Strawberries raw	0
38	Sunflower seed kernels dried	0
38	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	0
38	Sweet pepper red, raw	0
38	Sweet potato cooked, boiled, without skin	0
38	Swiss chard raw	0
38	Swiss cheese	0
38	Tangerines raw	0
38	Tomato red, ripe, raw, year round average	0
38	Veal composite of trimmed retail cuts, separable lean only, cooked	0
38	Watermelon raw	0
38	Wheat bran bread	0
38	White beans mature seeds, cooked, boiled, without salt	0
38	White chocolate	0
38	White rice long-grain, regular, unenriched, cooked without salt	0
38	White wheat bread	0
38	Whole-wheat bread commercially prepared	0
38	Whole-wheat pasta cooked	0
38	Wild rice cooked	0
38	Сhestnuts european, roasted	0