Vitamin D Calciferol in food, benefits and drawbacks

Cod liver fish oil 250.00 mcg

1250%

Raw portabella mushrooms 28.40 mcg

142%

Raw maitake mushrooms 28.10 mcg

140%

Raw greenland halibut 27.40 mcg

137%

Raw white mushrooms 26.20 mcg

131%

Salted mackerel 25.20 mcg

126%

Raw carp 24.70 mcg

123%

Raw eel 23.30 mcg

116%

Canned sockeye salmon 21.00 mcg

105%

Baked or broiled farmed rainbow trout 19.00 mcg

95%

Smoked chinook salmon 17.10 mcg

85%

Baked or broiled sockeye salmon 16.70 mcg

83%

Baked or broiled swordfish 16.60 mcg

83%

Raw atlantic mackerel 16.10 mcg

80%

Smoked sturgeon 16.10 mcg

80%

Raw farmed rainbow trout 15.90 mcg

79%

Canned pink salmon 14.50 mcg

72%

Raw sockeye salmon 14.10 mcg

70%

Raw swordfish 13.90 mcg

69%

Smoked cisco 13.30 mcg

66%

Grilled portabella mushrooms 13.10 mcg

65%

Baked or broiled farmed atlantic salmon 13.10 mcg

65%

Baked or broiled pink salmon 13.00 mcg

65%

Baked or broiled sturgeon 12.90 mcg

64%

Smoked whitefish 12.80 mcg

64%

Raw wild channel catfish 12.50 mcg

62%

Raw roe 12.10 mcg

60%

Raw whitefish 12.00 mcg

60%

Baked or broiled pacific and jack mackerel 11.40 mcg

57%

Baked or broiled wild coho salmon 11.30 mcg

56%

Raw pompano 11.00 mcg

55%

Raw farmed atlantic salmon 11.00 mcg

55%

Raw pink salmon 10.90 mcg

54%

Raw sturgeon 10.30 mcg

51%

Raw snapper 10.20 mcg

51%

Canned chum salmon 9.60 mcg

48%

Raw pacific and jack mackerel 9.10 mcg

45%

Raw wild coho salmon 9.00 mcg

45%

Sardine fish oil 8.30 mcg

41%

Raw spanish mackerel 7.30 mcg

36%

Canned jack mackerel 7.30 mcg

36%

Canned in oil light tuna 6.70 mcg

33%

Baked or broiled atlantic and pacific halibut 5.80 mcg

28%

Raw bluefin tuna 5.70 mcg

28%

Raw sea bass 5.60 mcg

27%

Raw chicken egg yolk 5.40 mcg

27%

Baked or broiled atlantic herring 5.40 mcg

27%

Raw chanterelle mushrooms 5.30 mcg

26%

Raw morel mushrooms 5.10 mcg

25%

Canned in oil atlantic sardine 4.80 mcg

24%

Chicken fat 4.80 mcg

24%

Raw american shad 4.80 mcg

24%

Canned in tomato sauce pacific sardine 4.80 mcg

24%

Turkey fat 4.80 mcg

24%

Raw atlantic and pacific halibut 4.70 mcg

23%

Baked or broiled rockfish 4.60 mcg

23%

Raw atlantic herring 4.20 mcg

21%

Dried atlantic cod 4.00 mcg

20%

Dried shiitake mushrooms 3.90 mcg

19%

Raw trout 3.90 mcg

19%

Raw rockfish 3.80 mcg

19%

Baked or broiled tilapia 3.70 mcg

18%

Baked or broiled flatfish 3.50 mcg

17%

Raw chicken (separable fat) 3.30 mcg

16%

Raw pork backfat 3.10 mcg

15%

Raw tilapia 3.10 mcg

15%

Raw perch 3.00 mcg

15%

Raw flatfish 2.80 mcg

13%

Pickled atlantic herring 2.80 mcg

13%

Braised pork spareribs 2.60 mcg

13%

Lard 2.50 mcg

12%

Raw pike 2.50 mcg

12%

Bacon fat 2.50 mcg

12%

Raw pork spareribs 2.30 mcg

11%

Roasted pork spareribs 2.20 mcg

11%

Kippered atlantic herring 2.20 mcg

11%

Fried chicken egg 2.20 mcg

11%

Hard boiled chicken egg 2.20 mcg

11%

Baked or broiled yellowfin tuna 2.00 mcg

10%

Raw chicken egg 2.00 mcg

10%

Canned in water white (escolar) tuna 2.00 mcg

10%

Poached chicken egg 2.00 mcg

10%

Baked or broiled whiting 1.80 mcg

9%

Cooked pork fat 1.80 mcg

9%

Chicken scrambled eggs 1.80 mcg

9%

Raw yellowfin tuna 1.70 mcg

8%

Raw duck egg 1.70 mcg

8%

Raw pork shoulder 1.70 mcg

8%

Raw pork fat 1.70 mcg

8%

Raw goose egg 1.70 mcg

8%

Canned in oil anchovy 1.70 mcg

8%

Raw veal loin 1.70 mcg

8%

Chicken egg omelet 1.70 mcg

8%

Broiled pork blade (steaks) 1.60 mcg

8%

Heavy whipping cream 1.60 mcg

8%

Raw striped mullet 1.50 mcg

7%

Roasted pork shoulder 1.50 mcg

7%

Pan fried ground veal 1.40 mcg

6%

Roasted turkey (skin only) 1.40 mcg

6%

Raw whiting 1.40 mcg

6%

Boiled soybeans (without salt) 0.00 mcg

0%

Boiled bamboo shoots (with salt) 0.00 mcg

0%

Raw lemon (without peel) 0.00 mcg

0%

Ground mace 0.00 mcg

0%

Prepared horseradish 0.00 mcg

0%

Boiled potato (skin, cooked in skin, without salt) 0.00 mcg

0%

Dry roasted walnuts (with salt) 0.00 mcg

0%

Raw cucumber 0.00 mcg

0%

Raw waxgourd 0.00 mcg

0%

Frozen summer zucchini 0.00 mcg

0%