Contents
These tables are adopted by the average daily need for vitamin D is 10 micrograms. The column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for vitamin D (calciferol).
FOODS HIGH IN VITAMIN D ARE:
| Product name | The content of vitamin D in 100g | The percentage of daily requirement |
| Fish oil (cod liver) | 250 mcg | 2500% |
| Herring fatty | 30 µg | 300% |
| Chum | 16.3 mcg | 163% |
| Mackerel | 16.1 µg | 161% |
| Salmon Atlantic (salmon) | 11 mcg | 110% |
| Salmon | 10.9 µg | 109% |
| Caviar black granular | 8 mcg | 80% |
| Egg yolk | 7.7 µg | 77% |
| Tuna | 5.7 µg | 57% |
| Chanterelle mushrooms | 5.3 mcg | 53% |
| Morel mushroom | 5.1 µg | 51% |
| Egg powder | 5 µg | 50% |
| Perch river | 3 mg | 30% |
| Caviar red caviar | 2.9 µg | 29% |
| Flounder | 2.8 mcg | 28% |
| Pike | 2.5 mcg | 25% |
| Grouper | 2.3 mcg | 23% |
| Chicken egg | 2.2 mcg | 22% |
| Melted butter | 1.8 mcg | 18% |
| Oil sweet-creamy unsalted | 1.5 g | 15% |
| Quail egg | 1.4 mcg | 14% |
| Butter | 1.3 µg | 13% |
| Goat milk | 1.3 µg | 13% |
| Pollock | 1 µg | 10% |
| Cheese Cheddar 50% | 1 µg | 10% |
| Cheese Swiss 50% | 1 µg | 10% |
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| Cheese “Russian” 50% | 0.96 µg | 10% |
| Cheese “Camembert” | 0.93 µg | 9% |
| Cod | 0.9 µg | 9% |
| Cheese “Roquefort” 50% | 0.89 µg | 9% |
| Cheese “Gollandskiy” 45% | 0.86 µg | 9% |
| Cheese “Poshehonsky” 45% | 0.84 µg | 8% |
| Cheese “Russian” | 0.74 µg | 7% |
| Cheese “Suluguni” | 0.71 mcg | 7% |
| Oyster mushrooms | 0.7 µg | 7% |
| Cheese “Adygeysky” | 0.64 µg | 6% |
| Cheese (from cow’s milk) | 0.62 µg | 6% |
| Cheese “Sausage” | 0.62 µg | 6% |
| Cheese 18% (bold) | 0.58 µg | 6% |
| Parmesan Cheese | 0.5 mcg | 5% |
| Gouda Cheese | 0.5 mcg | 5% |
| Shiitake mushrooms | 0.4 µg | 4% |
| Feta Cheese | 0.4 µg | 4% |
| Cottage cheese 9% (bold) | 0.3 mcg | 3% |
| Milk powder 25% | 0.25 mcg | 3% |
| 35% cream | 0.21 µg | 2% |
| White mushrooms | 0.2 µg | 2% |
| Cream 25% | 0.15 µg | 2% |
| Sour cream 30% | 0.15 µg | 2% |
| Cream 20% | 0.12 mcg | 1% |
| Sour cream 25% | 0.12 mcg | 1% |
| Mushrooms | 0.1 µg | 1% |
| Sour cream 20% | 0.1 µg | 1% |
| Cheese 2% | 0.1 µg | 1% |
| Curd 5% | 0.1 µg | 1% |
The vitamin D in dairy products:
| Product name | The content of vitamin D in 100g | The percentage of daily requirement |
| Cheese (from cow’s milk) | 0.62 µg | 6% |
| Goat milk | 1.3 µg | 13% |
| Milk powder 25% | 0.25 mcg | 3% |
| Cream 20% | 0.12 mcg | 1% |
| Cream 25% | 0.15 µg | 2% |
| 35% cream | 0.21 µg | 2% |
| Sour cream 20% | 0.1 µg | 1% |
| Sour cream 25% | 0.12 mcg | 1% |
| Sour cream 30% | 0.15 µg | 2% |
| Cheese “Adygeysky” | 0.64 µg | 6% |
| Cheese “Gollandskiy” 45% | 0.86 µg | 9% |
| Cheese “Camembert” | 0.93 µg | 9% |
| Parmesan Cheese | 0.5 mcg | 5% |
| Cheese “Poshehonsky” 45% | 0.84 µg | 8% |
| Cheese “Roquefort” 50% | 0.89 µg | 9% |
| Cheese “Russian” 50% | 0.96 µg | 10% |
| Cheese “Suluguni” | 0.71 mcg | 7% |
| Feta Cheese | 0.4 µg | 4% |
| Cheese Cheddar 50% | 1 µg | 10% |
| Cheese Swiss 50% | 1 µg | 10% |
| Gouda Cheese | 0.5 mcg | 5% |
| Cheese “Sausage” | 0.62 µg | 6% |
| Cheese “Russian” | 0.74 µg | 7% |
| Cheese 18% (bold) | 0.58 µg | 6% |
| Cheese 2% | 0.1 µg | 1% |
| Curd 5% | 0.1 µg | 1% |
| Cottage cheese 9% (bold) | 0.3 mcg | 3% |
The vitamin D in eggs and egg products:
| Product name | The content of vitamin D in 100g | The percentage of daily requirement |
| Egg yolk | 7.7 µg | 77% |
| Egg powder | 5 µg | 50% |
| Chicken egg | 2.2 mcg | 22% |
| Quail egg | 1.4 mcg | 14% |
The vitamin D in fish and seafood:
| Product name | The content of vitamin D in 100g | The percentage of daily requirement |
| Salmon | 10.9 µg | 109% |
| Caviar red caviar | 2.9 µg | 29% |
| Caviar black granular | 8 mcg | 80% |
| Flounder | 2.8 mcg | 28% |
| Chum | 16.3 mcg | 163% |
| Salmon Atlantic (salmon) | 11 mcg | 110% |
| Pollock | 1 µg | 10% |
| Grouper | 2.3 mcg | 23% |
| Perch river | 3 mg | 30% |
| Fish oil (cod liver) | 250 mcg | 2500% |
| Herring fatty | 30 µg | 300% |
| Mackerel | 16.1 µg | 161% |
| Cod | 0.9 µg | 9% |
| Tuna | 5.7 µg | 57% |
| Pike | 2.5 mcg | 25% |
The vitamin D in mushrooms:
| Product name | The content of vitamin D in 100g | The percentage of daily requirement |
| Oyster mushrooms | 0.7 µg | 7% |
| Morel mushroom | 5.1 µg | 51% |
| White mushrooms | 0.2 µg | 2% |
| Chanterelle mushrooms | 5.3 mcg | 53% |
| Mushrooms | 0.1 µg | 1% |
| Shiitake mushrooms | 0.4 µg | 4% |