Vitamin D3 Cholecalciferol in food, benefits and drawbacks

Raw greenland halibut 27.40 mcg

168%

Salted mackerel 25.20 mcg

155%

Raw carp 24.70 mcg

152%

Raw eel 23.30 mcg

143%

Canned sockeye salmon 21.00 mcg

129%

Baked or broiled farmed rainbow trout 19.00 mcg

116%

Smoked chinook salmon 17.10 mcg

105%

Baked or broiled sockeye salmon 16.70 mcg

102%

Baked or broiled swordfish 16.60 mcg

102%

Raw atlantic mackerel 16.10 mcg

99%

Smoked sturgeon 16.10 mcg

99%

Raw farmed rainbow trout 15.90 mcg

97%

Canned pink salmon 14.50 mcg

89%

Raw sockeye salmon 14.10 mcg

86%

Raw swordfish 13.90 mcg

85%

Smoked cisco 13.30 mcg

81%

Baked or broiled pink salmon 13.00 mcg

80%

Baked or broiled sturgeon 12.90 mcg

79%

Smoked whitefish 12.80 mcg

78%

Raw roe 12.10 mcg

74%

Raw whitefish 12.00 mcg

73%

Baked or broiled pacific and jack mackerel 11.40 mcg

70%

Baked or broiled wild coho salmon 11.30 mcg

69%

Raw pompano 11.00 mcg

67%

Raw pink salmon 10.90 mcg

67%

Raw sturgeon 10.30 mcg

63%

Raw snapper 10.20 mcg

62%

Canned chum salmon 9.60 mcg

59%

Raw pacific and jack mackerel 9.10 mcg

55%

Raw wild coho salmon 9.00 mcg

55%

Raw spanish mackerel 7.30 mcg

44%

Canned jack mackerel 7.30 mcg

44%

Canned in oil light tuna 6.70 mcg

41%

Baked or broiled atlantic and pacific halibut 5.80 mcg

35%

Raw bluefin tuna 5.70 mcg

35%

Raw sea bass 5.60 mcg

34%

Raw chicken egg yolk 5.40 mcg

33%

Baked or broiled atlantic herring 5.40 mcg

33%

Canned in oil atlantic sardine 4.80 mcg

29%

Chicken fat 4.80 mcg

29%

Raw american shad 4.80 mcg

29%

Canned in tomato sauce pacific sardine 4.80 mcg

29%

Turkey fat 4.80 mcg

29%

Raw atlantic and pacific halibut 4.70 mcg

28%

Baked or broiled rockfish 4.60 mcg

28%

Raw atlantic herring 4.20 mcg

25%

Dried atlantic cod 4.00 mcg

24%

Raw trout 3.90 mcg

24%

Raw rockfish 3.80 mcg

23%

Baked or broiled tilapia 3.70 mcg

22%

Baked or broiled flatfish 3.50 mcg

21%

Raw chicken (separable fat) 3.30 mcg

20%

Raw pork backfat 3.10 mcg

19%

Raw tilapia 3.10 mcg

19%

Raw perch 3.00 mcg

18%

Raw flatfish 2.80 mcg

17%

Pickled atlantic herring 2.80 mcg

17%

Braised pork spareribs 2.60 mcg

16%

Lard 2.50 mcg

15%

Raw pike 2.50 mcg

15%

Bacon fat 2.50 mcg

15%

Raw pork spareribs 2.30 mcg

14%

Roasted pork spareribs 2.20 mcg

13%

Kippered atlantic herring 2.20 mcg

13%

Fried chicken egg 2.20 mcg

13%

Hard boiled chicken egg 2.20 mcg

13%

Baked or broiled yellowfin tuna 2.00 mcg

12%

Raw chicken egg 2.00 mcg

12%

Poached chicken egg 2.00 mcg

12%

Canned in water white (escolar) tuna 2.00 mcg

12%

Baked or broiled whiting 1.80 mcg

11%

Cooked pork fat 1.80 mcg

11%

Chicken scrambled eggs 1.80 mcg

11%

Raw yellowfin tuna 1.70 mcg

10%

Raw duck egg 1.70 mcg

10%

Raw pork shoulder 1.70 mcg

10%

Raw pork fat 1.70 mcg

10%

Raw goose egg 1.70 mcg

10%

Canned in oil anchovy 1.70 mcg

10%

Raw veal loin 1.70 mcg

10%

Chicken egg omelet 1.70 mcg

10%

Broiled pork blade (steaks) 1.60 mcg

9%

Heavy whipping cream 1.60 mcg

9%

Raw striped mullet 1.50 mcg

9%

Roasted pork shoulder 1.50 mcg

9%

Pan fried ground veal 1.40 mcg

8%

Roasted turkey (skin only) 1.40 mcg

8%

Raw whiting 1.40 mcg

8%

Baked or broiled atlantic ocean perch 1.40 mcg

8%

Raw pork center rib (boneless, chops or roasts) 1.40 mcg

8%

Raw quail egg 1.40 mcg

8%

Raw turkey liver 1.30 mcg

8%

Broiled pork loin 1.30 mcg

8%

Roasted pork blade (roasts) 1.30 mcg

8%

Raw ground veal 1.30 mcg

8%

Goat milk (with added vitamin D) 1.30 mcg

8%

Buttermilk whole 1.30 mcg

8%

Braised pork blade (steaks) 1.20 mcg

7%

Braised beef liver 1.20 mcg

7%

Raw scup 1.20 mcg

7%

Grilled portabella mushrooms 0.00 mcg

0%

Raw abalone 0.00 mcg

0%

Stewed wild rabbit 0.00 mcg

0%

Raw octopus 0.00 mcg

0%

Grilled chicken breast (meat only) 0.00 mcg

0%

Lowfat plain yogurt 0.00 mcg

0%

Roasted beaver 0.00 mcg

0%

Stewed chicken giblets 0.00 mcg

0%

Roasted beef eye of round 0.00 mcg

0%

Dark raisin (seedless) 0.00 mcg

0%