Nutrient table

Foods high in vitamin D

Per usual portion, cod liver canned, eel smoked and chanterelle dried supply the most vitamin D. Among plant foods, chanterelle dried and brown-yellow boletus (slippery jack) dried lead. The tables rank 1,443 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 20 µg a day.

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Good to know

The body normally makes most of its vitamin D itself when sunlight falls on the skin. The DGE estimate of 20 µg applies explicitly when that synthesis is missing – food alone rarely reaches it, as the percentage column shows.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Cod liver cannedAnimal oils 75 g 90.2 451% 120
2 Eel smokedFresh-water fish 100 g 90.0 450% 90.0
3 Chanterelle dried, boiledMushrooms 100 g 42.4 212% 42.4
4 Anchovy grilledDeep-sea fish 100 g 40.0 200% 40.0
5 Herring smokedDeep-sea fish 120 g 36.0 180% 30.0
6 Common mussel boiledMollusks 300 g 27.0 135% 9.0
7 Matjes fillet (herring fillet) Nordic styleDeep-sea fish 120 g 26.7 134% 22.2
8 Matjes herring mild salted, smokedDeep-sea fish 100 g 25.3 126% 25.3
9 Herring poachedDeep-sea fish 120 g 24.0 120% 20.0
10 Greenland halibut rawDeep-sea fish 150 g 22.5 112% 15.0
11 Sprat rawDeep-sea fish 60 g 19.2 96.0% 32.0
12 Softshell clam boiledMollusks 200 g 18.0 90.0% 9.0
13 Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 17.0 85.0% 14.2
14 Fried herring canned, drainedDeep-sea fish 150 g 16.5 82.0% 11.0
15 Trout deep-frozen, grilledFresh-water fish 180 g 16.1 81.0% 9.0
16 Brook trout fried without fat (pan)Fresh-water fish 150 g 15.3 76.0% 10.2
17 Sea trout fried without fat (pan)Fresh-water fish 180 g 15.1 76.0% 8.4
18 Whitefishes fried without fat (pan)Fresh-water fish 150 g 12.6 63.0% 8.4
19 Pink salmon fried without fat (pan)Fresh-water fish 120 g 12.2 61.0% 10.2
20 Mackerel grilledDeep-sea fish 120 g 12.0 60.0% 10.0

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (µg) Portion per portion (µg)
1 Cod liver cannedAnimal oils 120 75 g 90.2
2 Eel smokedFresh-water fish 90.0 100 g 90.0
3 Chanterelle driedMushrooms 74.2 15 g 11.1
4 Anchovy grilledDeep-sea fish 40.0 100 g 40.0
5 Sprat rawDeep-sea fish 32.0 60 g 19.2
6 Herring smokedDeep-sea fish 30.0 120 g 36.0
7 Matjes herring mild salted, smokedDeep-sea fish 25.3 100 g 25.3
8 Brown-yellow boletus (slippery jack) driedMushrooms 24.9 15 g 3.7
9 Matjes fillet (herring fillet) Nordic styleDeep-sea fish 22.2 120 g 26.7
10 Herring poachedDeep-sea fish 20.0 120 g 24.0
11 Porcini mushroom driedMushrooms 18.1 15 g 2.7
12 Mixed mushrooms driedMushrooms 17.4 15 g 2.6
13 Greenland halibut smokedDeep-sea fish 17.0 100 g 17.0
14 Morel dried, boiledMushrooms 14.0 70 g 9.8
15 Herring pickled, semi-preserved, drainedDeep-sea fish 13.0 80 g 10.4
16 Salmon canned, drainedFresh-water fish 11.5 100 g 11.5
17 European oyster grilledMollusks 11.0 100 g 11.0
18 Fried herring canned, drainedDeep-sea fish 11.0 150 g 16.5
19 Brook trout smokedFresh-water fish 10.9 100 g 10.9
20 Pink salmon fried without fat (pan)Fresh-water fish 10.2 120 g 12.2

Plant foods high in vitamin D

Vegan foods, ranked per portion.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Chanterelle dried, boiledMushrooms 100 g 42.4 212% 42.4
2 Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 17.0 85.0% 14.2
3 Mixed mushrooms dried, boiledMushrooms 120 g 11.9 59.0% 9.9
4 Porcini mushroom dried, boiledMushrooms 100 g 10.3 52.0% 10.3
5 Morel dried, boiledMushrooms 70 g 9.8 49.0% 14.0
6 Brown birch bolete fried without fat (pan)Mushrooms 120 g 6.1 31.0% 5.1
7 Orange birch bolete fried without fat (pan)Mushrooms 100 g 5.1 26.0% 5.1
8 Oyster mushroom dried, boiledMushrooms 100 g 3.1 16.0% 3.1
9 Buttom mushroom dried, boiledMushrooms 80 g 1.7 8.0% 2.1
10 Bittersweet/semisweet chocolateChocolate 40 g 1.1 5.0% 2.7
11 Saffron milk cap (red pine mushroom) fried without fat (pan)Mushrooms 120 g 0.84 4.0% 0.70
12 Dark honey mushroom stewedMushrooms 120 g 0.72 4.0% 0.60

Highest nutrient density

Vitamin D per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (µg) per 100 g (µg)
1 Chanterelle canned, drainedMushrooms 51.2 12.3
2 Eel smokedFresh-water fish 27.4 90.0
3 Cod liver rawAnimal oils 18.2 100
4 Sprat stewedDeep-sea fish 17.2 30.0
5 Anchovy saltedDeep-sea fish 17.1 36.0
6 Softshell clam boiledMollusks 16.7 9.0
7 Common mussel boiledMollusks 14.8 9.0
8 Herring poachedDeep-sea fish 13.6 20.0
9 Herring smokedDeep-sea fish 13.4 30.0
10 European oyster steamedMollusks 13.0 9.0
11 Scallop rawMollusks 12.7 8.0
12 Matjes fillet (herring fillet) Nordic styleDeep-sea fish 12.6 22.2

By food group

Mushrooms high in vitamin D

Food Portion per portion (µg) % reference
Chanterelle dried, boiledMushrooms 100 g 42.4 212%
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 17.0 85.0%
Mixed mushrooms dried, boiledMushrooms 120 g 11.9 59.0%
Porcini mushroom dried, boiledMushrooms 100 g 10.3 52.0%
Morel dried, boiledMushrooms 70 g 9.8 49.0%
Brown birch bolete fried without fat (pan)Mushrooms 120 g 6.1 31.0%
Orange birch bolete fried without fat (pan)Mushrooms 100 g 5.1 26.0%
Oyster mushroom dried, boiledMushrooms 100 g 3.1 16.0%

Oils and fats high in vitamin D

Food Portion per portion (µg) % reference
Cod liver cannedAnimal oils 75 g 90.2 451%
Cod-liver oilAnimal oils 5 g 5.5 28.0%
Cocoa butterFats 15 g 0.45 2.0%

Dairy, cheese and eggs high in vitamin D

Food Portion per portion (µg) % reference
Duck egg rawEggs 80 g 4.0 20.0%
Goose egg rawEggs 160 g 2.7 14.0%
Chicken egg yolk, bakedEggs 20 g 1.6 8.0%
Turkey egg rawEggs 80 g 1.4 7.0%
Quark 50 % fat in dry matterCheese 200 g 1.1 6.0%
Goat's milk min. 3 % fatMilk 240 g 0.60 3.0%
Soft cheese min. 70 % fat in dry matterCheese 40 g 0.48 2.0%
Soured milk (thick) min. 10 % fatDairy products 200 g 0.46 2.0%

Fish and seafood high in vitamin D

Food Portion per portion (µg) % reference
Eel smokedFresh-water fish 100 g 90.0 450%
Anchovy grilledDeep-sea fish 100 g 40.0 200%
Herring smokedDeep-sea fish 120 g 36.0 180%
Common mussel boiledMollusks 300 g 27.0 135%
Matjes fillet (herring fillet) Nordic styleDeep-sea fish 120 g 26.7 134%
Matjes herring mild salted, smokedDeep-sea fish 100 g 25.3 126%
Herring poachedDeep-sea fish 120 g 24.0 120%
Greenland halibut rawDeep-sea fish 150 g 22.5 112%

Meat and sausages high in vitamin D

Food Portion per portion (µg) % reference
Beef liver mince, boiledRed meat (excluding variety meats) 120 g 2.8 14.0%
Poulard meat, with skin, rawPoultry 150 g 2.2 11.0%
Pork steak (loin) grilledPork 150 g 1.9 10.0%
Turkey giblets, fried without fat (pan)Poultry 150 g 1.5 8.0%
Duck meat, without skin, fried without fat (pan)Poultry 150 g 1.2 6.0%
Goose leg, with skin, rawPoultry 300 g 1.1 5.0%
Boiling fowl giblets, braised without fatPoultry 80 g 0.89 4.0%
Veal meat, tendon free, visible fat content > 20 % (KA IV) rawVeal 120 g 0.86 4.0%

Offal high in vitamin D

Food Portion per portion (µg) % reference
Beef liver, fried without fat (pan)Variety meats/giblets 150 g 3.0 15.0%
Mutton liver, rawVariety meats/giblets 120 g 2.4 12.0%
Chicken heart, fried without fat (pan)Variety meats/giblets 120 g 1.7 8.0%
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 1.4 7.0%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 1.2 6.0%
Sheep sweetbread, boiledVariety meats/giblets 120 g 0.84 4.0%
Pork tongue, boiledVariety meats/giblets 120 g 0.65 3.0%
Veal liver, fried without fat (pan)Variety meats/giblets 120 g 0.49 2.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy