Vitamin D3 Cholecalciferol in food, benefits and drawbacks

Raw greenland halibut 27.40 mcg

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Salted mackerel 25.20 mcg

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Raw carp 24.70 mcg

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Raw eel 23.30 mcg

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Canned sockeye salmon 21.00 mcg

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Baked or broiled farmed rainbow trout 19.00 mcg

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Smoked chinook salmon 17.10 mcg

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Baked or broiled sockeye salmon 16.70 mcg

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Baked or broiled swordfish 16.60 mcg

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Raw atlantic mackerel 16.10 mcg

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Smoked sturgeon 16.10 mcg

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Raw farmed rainbow trout 15.90 mcg

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Canned pink salmon 14.50 mcg

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Raw sockeye salmon 14.10 mcg

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Raw swordfish 13.90 mcg

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Smoked cisco 13.30 mcg

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Baked or broiled pink salmon 13.00 mcg

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Baked or broiled sturgeon 12.90 mcg

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Smoked whitefish 12.80 mcg

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Raw roe 12.10 mcg

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Raw whitefish 12.00 mcg

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Baked or broiled pacific and jack mackerel 11.40 mcg

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Baked or broiled wild coho salmon 11.30 mcg

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Raw pompano 11.00 mcg

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Raw pink salmon 10.90 mcg

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Raw sturgeon 10.30 mcg

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Raw snapper 10.20 mcg

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Canned chum salmon 9.60 mcg

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Raw pacific and jack mackerel 9.10 mcg

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Raw wild coho salmon 9.00 mcg

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Raw spanish mackerel 7.30 mcg

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Canned jack mackerel 7.30 mcg

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Canned in oil light tuna 6.70 mcg

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Baked or broiled atlantic and pacific halibut 5.80 mcg

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Raw bluefin tuna 5.70 mcg

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Raw sea bass 5.60 mcg

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Raw chicken egg yolk 5.40 mcg

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Baked or broiled atlantic herring 5.40 mcg

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Canned in oil atlantic sardine 4.80 mcg

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Chicken fat 4.80 mcg

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Raw american shad 4.80 mcg

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Canned in tomato sauce pacific sardine 4.80 mcg

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Turkey fat 4.80 mcg

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Raw atlantic and pacific halibut 4.70 mcg

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Baked or broiled rockfish 4.60 mcg

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Raw atlantic herring 4.20 mcg

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Dried atlantic cod 4.00 mcg

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Raw trout 3.90 mcg

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Raw rockfish 3.80 mcg

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Baked or broiled tilapia 3.70 mcg

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Baked or broiled flatfish 3.50 mcg

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Raw chicken (separable fat) 3.30 mcg

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Raw pork backfat 3.10 mcg

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Raw tilapia 3.10 mcg

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Raw perch 3.00 mcg

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Raw flatfish 2.80 mcg

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Pickled atlantic herring 2.80 mcg

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Braised pork spareribs 2.60 mcg

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Lard 2.50 mcg

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Raw pike 2.50 mcg

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Bacon fat 2.50 mcg

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Raw pork spareribs 2.30 mcg

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Roasted pork spareribs 2.20 mcg

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Kippered atlantic herring 2.20 mcg

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Fried chicken egg 2.20 mcg

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Hard boiled chicken egg 2.20 mcg

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Baked or broiled yellowfin tuna 2.00 mcg

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Raw chicken egg 2.00 mcg

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Poached chicken egg 2.00 mcg

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Canned in water white (escolar) tuna 2.00 mcg

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Baked or broiled whiting 1.80 mcg

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Cooked pork fat 1.80 mcg

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Chicken scrambled eggs 1.80 mcg

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Raw yellowfin tuna 1.70 mcg

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Raw duck egg 1.70 mcg

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Raw pork shoulder 1.70 mcg

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Raw pork fat 1.70 mcg

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Raw goose egg 1.70 mcg

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Canned in oil anchovy 1.70 mcg

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Raw veal loin 1.70 mcg

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Chicken egg omelet 1.70 mcg

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Broiled pork blade (steaks) 1.60 mcg

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Heavy whipping cream 1.60 mcg

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Raw striped mullet 1.50 mcg

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Roasted pork shoulder 1.50 mcg

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Pan fried ground veal 1.40 mcg

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Roasted turkey (skin only) 1.40 mcg

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Raw whiting 1.40 mcg

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Baked or broiled atlantic ocean perch 1.40 mcg

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

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Raw quail egg 1.40 mcg

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Raw turkey liver 1.30 mcg

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Broiled pork loin 1.30 mcg

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Roasted pork blade (roasts) 1.30 mcg

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Raw ground veal 1.30 mcg

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Goat milk (with added vitamin D) 1.30 mcg

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Buttermilk whole 1.30 mcg

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Braised pork blade (steaks) 1.20 mcg

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Braised beef liver 1.20 mcg

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Raw scup 1.20 mcg

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Grilled portabella mushrooms 0.00 mcg

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Raw abalone 0.00 mcg

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Stewed wild rabbit 0.00 mcg

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Raw octopus 0.00 mcg

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Grilled chicken breast (meat only) 0.00 mcg

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Lowfat plain yogurt 0.00 mcg

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Roasted beaver 0.00 mcg

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Stewed chicken giblets 0.00 mcg

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Roasted beef eye of round 0.00 mcg

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Dark raisin (seedless) 0.00 mcg

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