Recommended Amounts

The Daily Value (DV) for Vitamin D (D2 + D3) is 20 mcg daily.

Foods rich in Vitamin D (D2 + D3)

Egg, yolk, dried

• Vitamin D (D2 + D3): 16 ug
• Energy: 641 kcal
• Protein: 137 kcal
• Fat: 222 kcal
• Carbs: 4.28 kcal

Egg, yolk, dried

• Vitamin D (D2 + D3): 10 ug
• Energy: 669 kcal
• Protein: 135 kcal
• Fat: 237 kcal
• Carbs: 2.64 kcal

Egg, whole, dried

• Vitamin D (D2 + D3): 9.7 ug
• Energy: 558 kcal
• Protein: 192 kcal
• Fat: 159 kcal
• Carbs: 7.48 kcal

Egg, whole, dried

• Vitamin D (D2 + D3): 8.3 ug
• Energy: 592 kcal
• Protein: 192 kcal
• Fat: 176 kcal
• Carbs: 4.52 kcal

Egg, yolk, raw, frozen, pasteurized

• Vitamin D (D2 + D3): 6 ug
• Energy: 296 kcal
• Protein: 62 kcal
• Fat: 102 kcal
• Carbs: 3.24 kcal

Egg, yolk, raw, frozen, pasteurized

• Vitamin D (D2 + D3): 5.8 ug
• Energy: 291 kcal
• Protein: 62 kcal
• Fat: 100 kcal
• Carbs: 2.36 kcal

Lard

• Vitamin D (D2 + D3): 2.5 ug
• Energy: 902 kcal
• Protein: 0 kcal
• Fat: 400 kcal
• Carbs: 0 kcal

Cheese, dry white, queso seco

• Vitamin D (D2 + D3): 1.83 ug
• Energy: 325 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.28 kcal

Cheese, dry white, queso seco

• Vitamin D (D2 + D3): 1.8 ug
• Energy: 326 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.28 kcal

Cheese, dry white, queso seco

• Vitamin D (D2 + D3): 1.8 ug
• Energy: 325 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.16 kcal

Blood sausage

• Vitamin D (D2 + D3): 1.3 ug
• Energy: 379 kcal
• Protein: 58 kcal
• Fat: 138 kcal
• Carbs: 5.16 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

• Vitamin D (D2 + D3): 1.3 ug
• Energy: 61 kcal
• Protein: 13 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Eggnog

• Vitamin D (D2 + D3): 1.2 ug
• Energy: 88 kcal
• Protein: 18 kcal
• Fat: 17 kcal
• Carbs: 32 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

• Vitamin D (D2 + D3): 1.2 ug
• Energy: 42 kcal
• Protein: 13 kcal
• Fat: 3.88 kcal
• Carbs: 20 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

• Vitamin D (D2 + D3): 1.2 ug
• Energy: 50 kcal
• Protein: 13 kcal
• Fat: 7.92 kcal
• Carbs: 19 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

• Vitamin D (D2 + D3): 1.2 ug
• Energy: 34 kcal
• Protein: 13 kcal
• Fat: 0.32 kcal
• Carbs: 20 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

• Vitamin D (D2 + D3): 1.13 ug
• Energy: 50 kcal
• Protein: 13 kcal
• Fat: 7.6 kcal
• Carbs: 20 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

• Vitamin D (D2 + D3): 1.1 ug
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 3.8 kcal
• Carbs: 21 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

• Vitamin D (D2 + D3): 1.1 ug
• Energy: 50 kcal
• Protein: 13 kcal
• Fat: 7.6 kcal
• Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

• Vitamin D (D2 + D3): 1.1 ug
• Energy: 34 kcal
• Protein: 14 kcal
• Fat: 0.32 kcal
• Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

• Vitamin D (D2 + D3): 1.1 ug
• Energy: 34 kcal
• Protein: 14 kcal
• Fat: 0.32 kcal
• Carbs: 20 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

• Vitamin D (D2 + D3): 1.06 ug
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 3.8 kcal
• Carbs: 21 kcal

Yogurt, Greek, strawberry, nonfat

• Vitamin D (D2 + D3): 1 ug
• Energy: 82 kcal
• Protein: 32 kcal
• Fat: 0.6 kcal
• Carbs: 49 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

• Vitamin D (D2 + D3): 1 ug
• Energy: 60 kcal
• Protein: 13 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Yogurt, Greek, strawberry, nonfat

• Vitamin D (D2 + D3): 1 ug
• Energy: 82 kcal
• Protein: 32 kcal
• Fat: 0.6 kcal
• Carbs: 48 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

• Vitamin D (D2 + D3): 1 ug
• Energy: 324 kcal
• Protein: 74 kcal
• Fat: 106 kcal
• Carbs: 7.44 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

• Vitamin D (D2 + D3): 0.96 ug
• Energy: 61 kcal
• Protein: 13 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Almond milk, unsweetened, plain, shelf stable

• Vitamin D (D2 + D3): 0.93 ug
• Energy: 15 kcal
• Protein: 2.22 kcal
• Fat: 4.88 kcal
• Carbs: 1.35 kcal

Almond milk, unsweetened, plain, shelf stable

• Vitamin D (D2 + D3): 0.93 ug
• Energy: 15 kcal
• Protein: 2.22 kcal
• Fat: 4.88 kcal
• Carbs: 1.35 kcal

Frankfurter, beef, unheated

• Vitamin D (D2 + D3): 0.9 ug
• Energy: 315 kcal
• Protein: 47 kcal
• Fat: 112 kcal
• Carbs: 12 kcal

Spinach souffle

• Vitamin D (D2 + D3): 0.8 ug
• Energy: 172 kcal
• Protein: 32 kcal
• Fat: 52 kcal
• Carbs: 24 kcal

Yogurt, plain, whole milk

• Vitamin D (D2 + D3): 0.78 ug
• Energy: 78 kcal
• Protein: 15 kcal
• Fat: 18 kcal
• Carbs: 22 kcal

Ham salad spread

• Vitamin D (D2 + D3): 0.7 ug
• Energy: 216 kcal
• Protein: 35 kcal
• Fat: 62 kcal
• Carbs: 43 kcal

Ice cream, soft serve, chocolate

• Vitamin D (D2 + D3): 0.7 ug
• Energy: 222 kcal
• Protein: 16 kcal
• Fat: 52 kcal
• Carbs: 89 kcal

Soy milk, unsweetened, plain, shelf stable

• Vitamin D (D2 + D3): 0.68 ug
• Energy: 38 kcal
• Protein: 14 kcal
• Fat: 8.5 kcal
• Carbs: 5.17 kcal

Soy milk, unsweetened, plain, shelf stable

• Vitamin D (D2 + D3): 0.68 ug
• Energy: 38 kcal
• Protein: 14 kcal
• Fat: 8.5 kcal
• Carbs: 5.17 kcal

Cheese, colby

• Vitamin D (D2 + D3): 0.6 ug
• Energy: 394 kcal
• Protein: 95 kcal
• Fat: 128 kcal
• Carbs: 10 kcal

Cheese, gruyere

• Vitamin D (D2 + D3): 0.6 ug
• Energy: 413 kcal
• Protein: 119 kcal
• Fat: 129 kcal
• Carbs: 1.44 kcal

Cheese, fontina

• Vitamin D (D2 + D3): 0.6 ug
• Energy: 389 kcal
• Protein: 102 kcal
• Fat: 125 kcal
• Carbs: 6.2 kcal

Cheese, monterey

• Vitamin D (D2 + D3): 0.6 ug
• Energy: 373 kcal
• Protein: 98 kcal
• Fat: 121 kcal
• Carbs: 2.72 kcal

Cheese, muenster

• Vitamin D (D2 + D3): 0.6 ug
• Energy: 368 kcal
• Protein: 94 kcal
• Fat: 120 kcal
• Carbs: 4.48 kcal

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

• Vitamin D (D2 + D3): 0.6 ug
• Energy: 107 kcal
• Protein: 67 kcal
• Fat: 16 kcal
• Carbs: 2.8 kcal

Fish, haddock, raw

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 69 kcal
• Protein: 65 kcal
• Fat: 1.8 kcal
• Carbs: 0 kcal

Cheese, brie

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 334 kcal
• Protein: 83 kcal
• Fat: 111 kcal
• Carbs: 1.8 kcal

Cheese, brick

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 371 kcal
• Protein: 93 kcal
• Fat: 119 kcal
• Carbs: 11 kcal

Cheese, romano

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 387 kcal
• Protein: 127 kcal
• Fat: 108 kcal
• Carbs: 15 kcal

Cheese, provolone

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 351 kcal
• Protein: 102 kcal
• Fat: 106 kcal
• Carbs: 8.56 kcal

Cheese, limburger

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 327 kcal
• Protein: 80 kcal
• Fat: 109 kcal
• Carbs: 1.96 kcal

Fish, haddock, raw

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 74 kcal
• Protein: 65 kcal
• Fat: 1.8 kcal
• Carbs: 0 kcal

Cheese, Mexican blend

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 384 kcal
• Protein: 94 kcal
• Fat: 129 kcal
• Carbs: 0.52 kcal

Cheese, parmesan, hard

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 392 kcal
• Protein: 143 kcal
• Fat: 100 kcal
• Carbs: 13 kcal

Cheese, parmesan, grated

• Vitamin D (D2 + D3): 0.5 ug
• Energy: 420 kcal
• Protein: 114 kcal
• Fat: 111 kcal
• Carbs: 56 kcal

Cheese, feta

• Vitamin D (D2 + D3): 0.4 ug
• Energy: 265 kcal
• Protein: 57 kcal
• Fat: 86 kcal
• Carbs: 16 kcal

Cheese, camembert

• Vitamin D (D2 + D3): 0.4 ug
• Energy: 300 kcal
• Protein: 79 kcal
• Fat: 97 kcal
• Carbs: 1.84 kcal

Turkey, ground, 93% lean, 7% fat, raw

• Vitamin D (D2 + D3): 0.4 ug
• Energy: 150 kcal
• Protein: 75 kcal
• Fat: 33 kcal
• Carbs: 0 kcal

Cheese, parmesan, dry grated, reduced fat

• Vitamin D (D2 + D3): 0.4 ug
• Energy: 265 kcal
• Protein: 80 kcal
• Fat: 80 kcal
• Carbs: 5.48 kcal

Cheese, mozzarella, low moisture, part-skim

• Vitamin D (D2 + D3): 0.4 ug
• Energy: 295 kcal
• Protein: 95 kcal
• Fat: 79 kcal
• Carbs: 22 kcal

Sausage, turkey, breakfast links, mild, raw

• Vitamin D (D2 + D3): 0.4 ug
• Energy: 174 kcal
• Protein: 64 kcal
• Fat: 42 kcal
• Carbs: 13 kcal

Potato pancakes

• Vitamin D (D2 + D3): 0.3 ug
• Energy: 268 kcal
• Protein: 24 kcal
• Fat: 59 kcal
• Carbs: 111 kcal

Cheese, provolone, reduced fat

• Vitamin D (D2 + D3): 0.3 ug
• Energy: 274 kcal
• Protein: 99 kcal
• Fat: 70 kcal
• Carbs: 14 kcal

Restaurant, Latino, tamale, pork

• Vitamin D (D2 + D3): 0.3 ug
• Energy: 174 kcal
• Protein: 29 kcal
• Fat: 36 kcal
• Carbs: 63 kcal

Cream puff, eclair, custard or cream filled, iced

• Vitamin D (D2 + D3): 0.3 ug
• Energy: 334 kcal
• Protein: 18 kcal
• Fat: 74 kcal
• Carbs: 150 kcal

Yogurt, plain, nonfat

• Vitamin D (D2 + D3): 0.22 ug
• Energy: 50 kcal
• Protein: 17 kcal
• Fat: 0.35 kcal
• Carbs: 32 kcal

Dulce de Leche

• Vitamin D (D2 + D3): 0.2 ug
• Energy: 315 kcal
• Protein: 27 kcal
• Fat: 29 kcal
• Carbs: 221 kcal

Sour cream, light

• Vitamin D (D2 + D3): 0.2 ug
• Energy: 136 kcal
• Protein: 14 kcal
• Fat: 42 kcal
• Carbs: 28 kcal

Sauce, horseradish

• Vitamin D (D2 + D3): 0.2 ug
• Energy: 503 kcal
• Protein: 4.36 kcal
• Fat: 204 kcal
• Carbs: 40 kcal

Cheese, ricotta, whole milk

• Vitamin D (D2 + D3): 0.2 ug
• Energy: 150 kcal
• Protein: 30 kcal
• Fat: 41 kcal
• Carbs: 29 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

• Vitamin D (D2 + D3): 0.2 ug
• Energy: 213 kcal
• Protein: 108 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Bread, potato

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 266 kcal
• Protein: 50 kcal
• Fat: 13 kcal
• Carbs: 188 kcal

Bread, cheese

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 408 kcal
• Protein: 42 kcal
• Fat: 83 kcal
• Carbs: 179 kcal

Potato salad with egg

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 157 kcal
• Protein: 7.84 kcal
• Fat: 38 kcal
• Carbs: 65 kcal

Yogurt, plain, whole milk

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 61 kcal
• Protein: 14 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Pancakes, plain, reduced fat

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 269 kcal
• Protein: 23 kcal
• Fat: 7.6 kcal
• Carbs: 229 kcal

Crackers, cheese, whole grain

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 412 kcal
• Protein: 38 kcal
• Fat: 64 kcal
• Carbs: 229 kcal

Cheese, Swiss, nonfat or fat free

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 127 kcal
• Protein: 114 kcal
• Fat: 0 kcal
• Carbs: 14 kcal

Cheese, cheddar, nonfat or fat free

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 157 kcal
• Protein: 129 kcal
• Fat: 0 kcal
• Carbs: 29 kcal

Cheese, American, nonfat or fat free

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 126 kcal
• Protein: 84 kcal
• Fat: 0 kcal
• Carbs: 42 kcal

Beef, ground, 90% lean meat / 10% fat, raw

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 176 kcal
• Protein: 80 kcal
• Fat: 40 kcal
• Carbs: 0 kcal

Beef, ground, 80% lean meat / 20% fat, raw

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 254 kcal
• Protein: 69 kcal
• Fat: 80 kcal
• Carbs: 0 kcal

Cheese, cottage, creamed, large or small curd

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 98 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 14 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 327 kcal
• Protein: 52 kcal
• Fat: 113 kcal
• Carbs: 18 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 149 kcal
• Protein: 92 kcal
• Fat: 25 kcal
• Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 169 kcal
• Protein: 110 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

• Vitamin D (D2 + D3): 0.1 ug
• Energy: 217 kcal
• Protein: 110 kcal
• Fat: 44 kcal
• Carbs: 0 kcal

Mushrooms, shiitake

• Vitamin D (D2 + D3): 0.06 ug
• Energy: 44 kcal
• Protein: 9.66 kcal
• Fat: 0.78 kcal
• Carbs: 33 kcal

Mushroom, oyster

• Vitamin D (D2 + D3): 0.04 ug
• Energy: 41 kcal
• Protein: 12 kcal
• Fat: 0.75 kcal
• Carbs: 28 kcal

Mushrooms, white button

• Vitamin D (D2 + D3): 0.02 ug
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 1.48 kcal
• Carbs: 16 kcal

Mushroom, lion's mane

• Vitamin D (D2 + D3): 0.02 ug
• Energy: 43 kcal
• Protein: 10 kcal
• Fat: 1.03 kcal
• Carbs: 30 kcal