USDA-derived rankings
Foods high in vitamin D
Vitamin D lets you absorb calcium and supports muscle and immune function; UK sunlight cannot make it from October to March.
Who this is for: Useful from October to March in the UK, if you cover your skin or spend little time outdoors, or you avoid oily fish.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 10 µg a day.
The clear number one
Trout
One serving (130g) gives you 24.7 µg of vitamin D, around 247% of the daily reference in one go.
See the full nutrition score for troutThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Trout | 24.7 µg247% of daily reference | 19 µghigh |
| 2 | Salmon Fillet | 19.7 µg197% of daily reference | 13.1 µghigh |
| 3 | Smoked Salmon | 9.6 µg96% of daily reference | 17.1 µghigh |
| 4 | Halibut | 8.1 µg81% of daily reference | 5.8 µghigh |
| 5 | Tilapia | 4.4 µg44% of daily reference | 3.7 µghigh |
| 6 | Sardines (canned) | 4.4 µg44% of daily reference | 4.8 µghigh |
| 7 | Whole Milk | 3.3 µg33% of daily reference | 1.3 µg |
| 8 | Milk (semi-skimmed) | 3 µg30% of daily reference | 1.2 µg |
| 9 | Skimmed Milk | 3 µg30% of daily reference | 1.2 µg |
| 10 | Soy Milk | 3 µg30% of daily reference | 1.2 µg |
| 11 | Tuna Steak | 2.6 µg26% of daily reference | 2 µgsource |
| 12 | Almond Milk | 2.5 µg25% of daily reference | 1 µg |
| 13 | Tuna (canned) | 2 µg20% of daily reference | 1.7 µgsource |
| 14 | Eggs | 2 µg20% of daily reference | 2 µgsource |
| 15 | Egg Yolk | 1.8 µg18% of daily reference | 5.4 µghigh |
| 16 | Cod | 1.7 µg17% of daily reference | 1.2 µg |
| 17 | Double Cream | 0.5 µg5% of daily reference | 1.6 µgsource |
| 18 | Anchovies | 0.3 µg3% of daily reference | 1.7 µgsource |
| 19 | Butter | 0.2 µg2% of daily reference | 1.5 µgsource |
Even the best foods are modest against the 10 µg reference, which is why UK winter guidance points at a supplement.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for vitamin D is 10 µg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.