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Vitamin D

Vitamin D is the generic descriptor for steroids exhibiting qualitatively the biological activity of cholecalciferol (i.e., vitamin D3).
Ranking per
PositionProduct nameVitamin D, IU
1Rainbow troutRainbow trout
farmed, cooked, dry heat
759
2Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
526
3Pink salmonPink salmon
cooked, dry heat
522
4Coho salmonCoho salmon
wild, cooked, dry heat
451
5Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
231
6Atlantic herringAtlantic herring
cooked, dry heat
214
7Whole eggWhole egg
cooked, hard-boiled
87
8Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
82
9Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
58
10Atlantic codAtlantic cod
cooked, dry heat
46
11PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
31
12Shiitake mushroomsShiitake mushrooms
cooked, without salt
28
13Cheddar cheeseCheddar cheese24
13Gruyere cheeseGruyere cheese24
15HaddockHaddock
cooked, dry heat
23
16Goat cheeseGoat cheese
semisoft type
22
17Blue cheeseBlue cheese21
18Brie cheeseBrie cheese20
18Edam cheeseEdam cheese20
18Gouda cheeseGouda cheese20
21Parmesan cheeseParmesan cheese
hard
19
22Camembert cheeseCamembert cheese18
23Feta cheeseFeta cheese16
23Mozzarella cheeseMozzarella cheese
whole milk
16
25Channel catfishChannel catfish
farmed, cooked, dry heat
10
25Ricotta cheeseRicotta cheese
whole milk
10
25TurkeyTurkey
whole, meat only, cooked, roasted
10
28White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
8
29Dulce de LecheDulce de Leche6
30ChickenChicken
broilers or fryers, meat only, stewed
5
31BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
4
31DuckDuck
domesticated, meat only, cooked, roasted
4
33Eastern oysterEastern oyster
wild, cooked, moist heat
2
33LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
2
33MilkMilk
whole, 3.25% milkfat
2
33ScallopScallop
(bay and sea), cooked, steamed
2
37Northern lobsterNorthern lobster
cooked, moist heat
1
38AlmondsAlmonds0
38ApplesApples
raw, with skin
0
38ApricotsApricots
raw
0
38ArugulaArugula
raw
0
38AsparagusAsparagus
cooked, boiled, drained
0
38AvocadosAvocados
raw, all commercial varieties
0
38BananasBananas
raw
0
38BasilBasil
fresh
0
38Beet greensBeet greens
raw
0
38BeetsBeets
cooked, boiled, drained
0
38Black beansBlack beans
mature seeds, cooked, boiled, without salt
0
38BlackberriesBlackberries
raw
0
38BlueberriesBlueberries
raw
0
38BrazilnutsBrazilnuts
dried, unblanched
0
38BroccoliBroccoli
cooked, boiled, drained, without salt
0
38Brown riceBrown rice
long-grain, cooked
0
38Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
0
38Buckwheat groatsBuckwheat groats
roasted, cooked
0
38BulgurBulgur
cooked
0
38ButterButter
without salt
0
38CabbageCabbage
raw
0
38Carambola (starfruit)Carambola (starfruit)
raw
0
38CarpCarp
cooked, dry heat
38CarrotCarrot
raw
0
38Cashew nutsCashew nuts
dry roasted, without salt added
0
38CauliflowerCauliflower
cooked, boiled, drained, without salt
0
38CherriesCherries
sweet, raw
0
38ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
0
38Common octopusCommon octopus
cooked, moist heat
0
38Coriander leavesCoriander leaves
raw
0
38Cottage cheeseCottage cheese
2% milkfat
0
38CouscousCouscous
cooked
0
38CranberriesCranberries
raw
0
38Cream cheeseCream cheese0
38CucumberCucumber
with peel, raw
0
38CurrantsCurrants
red and white, raw
0
38Dark chocolateDark chocolate
70-85% cacao solids
38DeerDeer
shoulder clod, separable lean only, cooked, braised
0
38Dill weedDill weed
fresh
0
38EggplantEggplant
cooked, boiled, drained, without salt
0
38English walnutsEnglish walnuts0
38Garden cressGarden cress
raw
0
38GarlicGarlic
raw
0
38GrapefruitGrapefruit
raw, pink and red, all areas
0
38GrapesGrapes
red or green (European type, such as Thompson seedless), raw
0
38Green onionGreen onion
young , tops only
0
38Green peasGreen peas
raw
0
38Green snap beansGreen snap beans
cooked, boiled, drained, without salt
0
38GuavasGuavas
common, raw
0
38Hazelnuts or filbertsHazelnuts or filberts0
38HoneyHoney0
38Honeydew melonHoneydew melon
raw
0
38Iceberg lettuceIceberg lettuce
raw
0
38Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
0
38KiwifruitKiwifruit
green, raw
0
38LemonsLemons
raw, without peel
0
38LentilsLentils
mature seeds, cooked, boiled, without salt
0
38Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
0
38LimesLimes
raw
0
38MangosMangos
raw
0
38Milk chocolateMilk chocolate0
38MilletMillet
cooked
0
38Mung beansMung beans
mature seeds, cooked, boiled, without salt
0
38NectarinesNectarines
raw
0
38OnionOnion
raw
0
38OrangesOranges
raw, all commercial varieties
0
38PapayaPapaya
raw
0
38ParsleyParsley
fresh
0
38PastaPasta
cooked, unenriched, without added salt
0
38PeachesPeaches
yellow, raw
0
38Pearled barleyPearled barley
cooked
0
38PearsPears
raw
0
38PecansPecans0
38Pine nutsPine nuts
dried
0
38PineapplePineapple
raw, all varieties
0
38Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
0
38Pistachio nutsPistachio nuts
dry roasted, without salt added
0
38PlumsPlums
raw
0
38PomegranatesPomegranates
raw
0
38PotatoPotato
boiled, cooked in skin, flesh, without salt
0
38Pumpkin seed kernelsPumpkin seed kernels
dried
0
38PumpkinPumpkin
cooked, boiled, drained, without salt
0
38RabbitRabbit
domesticated, composite of cuts, cooked, stewed
0
38RaspberriesRaspberries
raw
0
38Red cabbageRed cabbage
raw
0
38Red leaf lettuceRed leaf lettuce
raw
0
38Rice noodlesRice noodles
cooked
0
38Rye breadRye bread0
38Sesame seedsSesame seeds
whole, dried
0
38SoybeansSoybeans
mature seeds, cooked, boiled, without salt
0
38SpearmintSpearmint
fresh
0
38SpinachSpinach
raw
0
38Split peasSplit peas
mature seeds, cooked, boiled, without salt
0
38StrawberriesStrawberries
raw
0
38Sunflower seed kernelsSunflower seed kernels
dried
0
38Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
0
38Sweet pepperSweet pepper
red, raw
0
38Sweet potatoSweet potato
cooked, boiled, without skin
0
38Swiss chardSwiss chard
raw
0
38Swiss cheeseSwiss cheese0
38TangerinesTangerines
raw
0
38TomatoTomato
red, ripe, raw, year round average
0
38VealVeal
composite of trimmed retail cuts, separable lean only, cooked
0
38WatermelonWatermelon
raw
0
38Wheat bran breadWheat bran bread0
38White beansWhite beans
mature seeds, cooked, boiled, without salt
0
38White chocolateWhite chocolate0
38White riceWhite rice
long-grain, regular, unenriched, cooked without salt
0
38White wheat breadWhite wheat bread0
38Whole-wheat breadWhole-wheat bread
commercially prepared
0
38Whole-wheat pastaWhole-wheat pasta
cooked
0
38Wild riceWild rice
cooked
0
38СhestnutsСhestnuts
european, roasted
0