17 Fit Food calories Food rankings
Foods high in vitamin D per 100 g and per portion
76 foods on 17 Fit meet the EU criterion “source of vitamin D”. The most per 100 g: sprats (smoked), mackerel (salted) and carp.
Few foods contain much vitamin D, and nearly all of them are oily fish: sprats, herring, mackerel, carp, trout and salmon, along with fish roe, egg yolks and some mushrooms. That’s why fish take most of the top places, while the meat, eggs and dairy further down hold far less. The amounts vary a lot between catches, seasons and farmed or wild fish, so treat them as the databases’ typical figures. Percentages are of the EU reference intake of 5 µg a day for an adult.
The top 10 per 100 g
- 1 Sprats · Smoked 32 µg 640% · high
- 2 Mackerel · Salted 25.2 µg 504% · high
- 3 Carp 24.7 µg 494% · high
- 4 Eel 23.3 µg 466% · high
- 5 Herring · Matjes fillet 22.3 µg 445% · high
- 6 Trout · Baked 19 µg 380% · high
- 7 Porcini · Dried 18.1 µg 362% · high
- 8 Wild mushrooms · Dried mix 17.4 µg 348% · high
- 9 Swordfish 16.6 µg 332% · high
- 10 Pink salmon · Canned 14.5 µg 290% · high
The whole list
Per 100 g and per usual portion. Tap a column heading to sort.
| Food | |||||
|---|---|---|---|---|---|
| 1 | Sprats · SmokedTypical serving · 50 g | 32 µg | 640% | 16 µg | 243 |
| 2 | Mackerel · SaltedTypical serving · 80 g | 25.2 µg | 504% | 20.2 µg | 305 |
| 3 | CarpTypical serving · 150 g | 24.7 µg | 494% | 37 µg | 127 |
| 4 | EelTypical serving · 100 g | 23.3 µg | 466% | 23.3 µg | 184 |
| 5 | Herring · Matjes filletTypical serving · 50 g | 22.3 µg | 445% | 11.1 µg | 177 |
| 6 | Trout · BakedTypical serving · 150 g | 19 µg | 380% | 28.5 µg | 168 |
| 7 | Porcini · DriedTypical serving · 10 g | 18.1 µg | 362% | 1.8 µg | 270 |
| 8 | Wild mushrooms · Dried mixTypical serving · 10 g | 17.4 µg | 348% | 1.7 µg | 257 |
| 9 | SwordfishTypical serving · 150 g | 16.6 µg | 332% | 24.9 µg | 172 |
| 10 | Pink salmon · CannedTypical serving · 100 g | 14.5 µg | 290% | 14.5 µg | 138 |
| 11 | Sockeye salmonTypical serving · 150 g | 14.1 µg | 282% | 21.1 µg | 131 |
| 12 | Sardines · FreshTypical serving · 150 g | 14 µg | 280% | 21 µg | 163 |
| 13 | Salmon · BakedTypical serving · 150 g | 13.1 µg | 262% | 19.6 µg | 206 |
| 14 | Salmon roe1 tbsp ≈ 15 g | 12.1 µg | 242% | 1.8 µg | 143 |
| 15 | Gravlax1 slice ≈ 15 g | 10.3 µg | 207% | 1.6 µg | 212 |
| 16 | Chanterelles · BoiledTypical serving · 100 g | 7.7 µg | 154% | 7.7 µg | 35 |
| 17 | Tuna · Canned in oilTypical serving · 100 g | 6.7 µg | 134% | 6.7 µg | 198 |
| 18 | PerchTypical serving · 150 g | 5.8 µg | 115% | 8.6 µg | 82 |
| 19 | Sea bream · Gilt-head, bakedTypical serving · 150 g | 5.7 µg | 114% | 8.6 µg | 148 |
| 20 | Sea bassTypical serving · 150 g | 5.6 µg | 112% | 8.4 µg | 97 |
| 21 | Smoked salmonTypical serving · 50 g | 5.5 µg | 109% | 2.7 µg | 178 |
| 22 | Egg yolk1 piece ≈ 17 g | 5.4 µg | 108% | 0.92 µg | 322 |
| 23 | Yellowtail (hamachi) · Grilled (buri)Typical serving · 120 g | 5.4 µg | 108% | 6.5 µg | 260 |
| 24 | MorelsTypical serving · 100 g | 5.1 µg | 102% | 5.1 µg | 31 |
| 25 | Duck fat1 tbsp ≈ 13 g | 4.8 µg | 96% | 0.62 µg | 898 |
| 26 | Schmaltz (chicken fat)1 tbsp ≈ 13 g | 4.8 µg | 96% | 0.62 µg | 898 |
| 27 | HalibutTypical serving · 150 g | 4.7 µg | 94% | 7 µg | 91 |
| 28 | Anchovies · SaltedTypical serving · 20 g | 4.6 µg | 92% | 0.92 µg | 128 |
| 29 | Salt codTypical serving · 50 g | 4 µg | 80% | 2 µg | 206 |
| 30 | Dark chocolateTypical serving · 20 g | 4 µg | 79% | 0.79 µg | 598 |
| 31 | Shiitake mushrooms · DriedTypical serving · 10 g | 3.9 µg | 78% | 0.39 µg | 296 |
| 32 | Tilapia · BakedTypical serving · 150 g | 3.7 µg | 74% | 5.5 µg | 128 |
| 33 | Hake · BraisedTypical serving · 150 g | 3.2 µg | 64% | 4.8 µg | 112 |
| 34 | Flounder and soleTypical serving · 150 g | 2.8 µg | 56% | 4.2 µg | 70 |
| 35 | PikeTypical serving · 150 g | 2.5 µg | 50% | 3.8 µg | 88 |
| 36 | Lard1 tbsp ≈ 13 g | 2.5 µg | 50% | 0.33 µg | 902 |
| 37 | Pork ribsTypical serving · 200 g | 2.3 µg | 46% | 4.6 µg | 277 |
| 38 | Eggs · Hard-boiled1 piece ≈ 55 g | 2.2 µg | 44% | 1.2 µg | 155 |
| 39 | Fried eggs1 piece ≈ 55 g | 2.2 µg | 44% | 1.2 µg | 196 |
| 40 | Pangasius (basa) · BakedTypical serving · 150 g | 2 µg | 40% | 3 µg | 109 |
| 41 | Scrambled eggsTypical serving · 120 g | 1.8 µg | 36% | 2.2 µg | 145 |
| 42 | Duck eggs1 piece ≈ 70 g | 1.7 µg | 34% | 1.2 µg | 185 |
| 43 | Cream · Whipping cream, 33–36%1 tbsp ≈ 15 g | 1.6 µg | 32% | 0.24 µg | 340 |
| 44 | Pork belly · RoastedTypical serving · 100 g | 1.6 µg | 32% | 1.6 µg | 404 |
| 45 | Quail eggs1 piece ≈ 10 g | 1.4 µg | 28% | 0.14 µg | 158 |
| 46 | PepperoniTypical serving · 30 g | 1.3 µg | 26% | 0.39 µg | 504 |
| 47 | Pork shoulderTypical serving · 150 g | 1.3 µg | 25% | 1.9 µg | 148 |
| 48 | Cod · BakedTypical serving · 150 g | 1.2 µg | 24% | 1.8 µg | 105 |
| 49 | Beef liverTypical serving · 150 g | 1.2 µg | 24% | 1.8 µg | 135 |
| 50 | QuicheTypical serving · 150 g | 1.2 µg | 24% | 1.8 µg | 365 |
| 51 | Kofta1 piece ≈ 50 g | 1.2 µg | 24% | 0.6 µg | 290 |
| 52 | King oyster mushroomsTypical serving · 100 g | 1.2 µg | 24% | 1.2 µg | 31 |
| 53 | Duck confitTypical serving · 150 g | 1.1 µg | 23% | 1.7 µg | 195 |
| 54 | Tres leches cake1 slice ≈ 120 g | 1.1 µg | 23% | 1.4 µg | 257 |
| 55 | Smoked sausageTypical serving · 50 g | 1.1 µg | 22% | 0.55 µg | 320 |
| 56 | Bratwurst1 piece ≈ 85 g | 1.1 µg | 22% | 0.94 µg | 333 |
| 57 | Pork sausages1 piece ≈ 50 g | 1.1 µg | 22% | 0.55 µg | 294 |
| 58 | French toast1 piece ≈ 60 g | 1 µg | 21% | 0.62 µg | 273 |
| 59 | Frankfurters · Wiener sausages1 piece ≈ 50 g | 1 µg | 20% | 0.5 µg | 242 |
| 60 | Cheddar1 slice ≈ 20 g | 1 µg | 20% | 0.2 µg | 410 |
High per 100 g but eaten only a few grams at a time, so not ranked: black truffle, lumpfish roe.
Fortified foods aren’t ranked, since their figures are the manufacturer’s: almond milk, cornflakes, bran flakes, high-protein yogurt.
The leaders of each category
In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.
-
Vegetables and mushrooms
- Porcini · Dried 18.1 µg 362%
- Wild mushrooms · Dried mix 17.4 µg 348%
- Chanterelles · Boiled 7.7 µg 154%
-
Bread and pastries
- Quiche 1.2 µg 24%
- French toast 1 µg 21%
-
Meat and poultry
- Pork ribs 2.3 µg 46%
- Pork belly · Roasted 1.6 µg 32%
- Pepperoni 1.3 µg 26%
-
Fish and seafood
- Sprats · Smoked 32 µg 640%
- Mackerel · Salted 25.2 µg 504%
- Carp 24.7 µg 494%
-
Dairy and eggs
- Egg yolk 5.4 µg 108%
- Eggs · Hard-boiled 2.2 µg 44%
- Fried eggs 2.2 µg 44%
-
Oils, sauces and condiments
- Duck fat 4.8 µg 96%
- Schmaltz (chicken fat) 4.8 µg 96%
- Lard 2.5 µg 50%
-
Sweets and desserts
- Dark chocolate 4 µg 79%
- Tres leches cake 1.1 µg 23%
- Éclair 1 µg 20%
-
Dishes
- Sushi · Eel roll 5.7 µg 114%
- Ceviche 5.1 µg 102%
- Poke bowl 2.8 µg 55%
How the list is made
Values per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. The percentage is of the EU reference intake for an adult, 5 µg a day (Regulation (EU) 1169/2011). “Source of” means at least 15% of it per 100 g and “high in” at least 30%; for drinks, half of that per 100 ml (Regulation (EC) 1924/2006).
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