Nutrient comparisonUSDA survey foods

Vitamin D in common meals: compare USDA values

Vitamin D appears in a narrower set of foods and can be strongly affected by fortification and brand. This page compares the available USDA survey-food values on a 100-gram basis and links each result to its complete profile.

Read the rank carefully

Concentration and portion answer different questions.

A zero or low value in a reference record is not proof that every version of the food contains none. Fortified products change, and sunlight exposure or supplement use is outside a meal-record comparison.

Boundary: Do not infer vitamin D status from food logs alone. A clinician can interpret testing and personal requirements when that question matters.

USDA comparison

Records with more vitamin d per 100 grams

The list surfaces the strongest values in this specific survey-food corpus. Open any row to see household portions, the full nutrient panel, uncertainty factors, and the exact FoodData Central record.

Rank and food	Per 100 g	Per source serving	Serving context
01Fish, carpFish & seafood	26 µg	23.4 µg≈ 117% label Daily Value	Typical reported amount192 kcal in that serving
02Fish, eelFish & seafood	24.5 µg	20.8 µg≈ 104% label Daily Value	Typical reported amount232 kcal in that serving
03Fish, trout, grilledFish & seafood	20.2 µg	18.2 µg≈ 91% label Daily Value	Typical reported amount179 kcal in that serving
04Fish, trout, steamedFish & seafood	20.1 µg	18.1 µg≈ 90% label Daily Value	Typical reported amount160 kcal in that serving
05Fish, trout, baked or broiledFish & seafood	19.8 µg	17.8 µg≈ 89% label Daily Value	Typical reported amount194 kcal in that serving
06Fish, salmon, smokedFish & seafood	17.1 µg	14.5 µg≈ 73% label Daily Value	Typical reported amount99 kcal in that serving
07Fish, trout, baked or broiled, coatedFish & seafood	16.7 µg	15 µg≈ 75% label Daily Value	Typical reported amount205 kcal in that serving
08Fish, swordfishFish & seafood	14.6 µg	20.4 µg≈ 102% label Daily Value	Typical reported amount323 kcal in that serving
09Fish, salmon, cannedFish & seafood	14.1 µg	12 µg≈ 60% label Daily Value	Typical reported amount116 kcal in that serving
10Fish, pompano, grilledFish & seafood	14 µg	12.6 µg≈ 63% label Daily Value	Typical reported amount205 kcal in that serving
11Fish, pompano, steamedFish & seafood	13.9 µg	12.5 µg≈ 63% label Daily Value	Typical reported amount186 kcal in that serving
12Fish, salmon, grilledFish & seafood	13.9 µg	19.5 µg≈ 97% label Daily Value	Typical reported amount363 kcal in that serving
13Fish, salmon, steamedFish & seafood	13.9 µg	19.5 µg≈ 97% label Daily Value	Typical reported amount332 kcal in that serving
14Fish, pompano, baked or broiledFish & seafood	13.7 µg	12.3 µg≈ 62% label Daily Value	Typical reported amount220 kcal in that serving
15Fish, salmon, baked or broiledFish & seafood	13.7 µg	19.2 µg≈ 96% label Daily Value	Typical reported amount384 kcal in that serving
16Nutritional powder mix, high protein (Herbalife)Beans, nuts & protein foods	12.5 µg	3.1 µg≈ 16% label Daily Value	Typical reported amount98 kcal in that serving
17Fish, trout, friedFish & seafood	12.1 µg	10.9 µg≈ 54% label Daily Value	Typical reported amount244 kcal in that serving
18Fish, mackerel, grilledFish & seafood	11.6 µg	16.2 µg≈ 81% label Daily Value	Typical reported amount309 kcal in that serving
19Fish, pompano, baked or broiled, coatedFish & seafood	11.6 µg	10.4 µg≈ 52% label Daily Value	Typical reported amount227 kcal in that serving
20Fish, salmon, baked or broiled, coatedFish & seafood	11.6 µg	16.2 µg≈ 81% label Daily Value	Typical reported amount388 kcal in that serving
21Fish, mackerel, baked or broiledFish & seafood	11.3 µg	15.8 µg≈ 79% label Daily Value	Typical reported amount332 kcal in that serving
22Fish, salmon, rawFish & seafood	11 µg	9.4 µg≈ 47% label Daily Value	Typical reported amount160 kcal in that serving
23Fish, snapperFish & seafood	10.8 µg	9.7 µg≈ 49% label Daily Value	Typical reported amount167 kcal in that serving
24Fish, mackerel, baked or broiled, coatedFish & seafood	9.6 µg	13.4 µg≈ 67% label Daily Value	Typical reported amount343 kcal in that serving
25Nutritional powder mix (Slim Fast)Beans, nuts & protein foods	9.6 µg	2.5 µg≈ 12% label Daily Value	Typical reported amount116 kcal in that serving
26Nutritional powder mix, high protein (Slim Fast)Beans, nuts & protein foods	9.6 µg	2.5 µg≈ 12% label Daily Value	Typical reported amount113 kcal in that serving
27Nutritional powder mix, sugar free (Slim Fast)Beans, nuts & protein foods	9.6 µg	1.3 µg≈ 7% label Daily Value	Typical reported amount63 kcal in that serving
28Fish, pompano, friedFish & seafood	8.4 µg	7.6 µg≈ 38% label Daily Value	Typical reported amount260 kcal in that serving
29Fish, salmon, friedFish & seafood	8.4 µg	11.8 µg≈ 59% label Daily Value	Typical reported amount430 kcal in that serving
30Fish, salmon cake or pattyFish & seafood	7.7 µg	6.5 µg≈ 33% label Daily Value	Typical reported amount242 kcal in that serving
31Stewed salmon, Puerto Rican styleFish & seafood	7.6 µg	8.1 µg≈ 40% label Daily Value	Typical reported amount155 kcal in that serving
32Salmon saladFish & seafood	7.4 µg	7.7 µg≈ 38% label Daily Value	Typical reported amount222 kcal in that serving
33Fish, cannedFish & seafood	7.3 µg	6.2 µg≈ 31% label Daily Value	Typical reported amount133 kcal in that serving
34Fish, mackerel, cannedFish & seafood	7.3 µg	6.2 µg≈ 31% label Daily Value	Typical reported amount133 kcal in that serving
35Fish, bass, grilledFish & seafood	7.1 µg	6.4 µg≈ 32% label Daily Value	Typical reported amount129 kcal in that serving
36Fish, bass, steamedFish & seafood	7.1 µg	6.4 µg≈ 32% label Daily Value	Typical reported amount111 kcal in that serving

This is a descriptive ranking, not a list of recommended portions. Values are rounded for readability; each linked profile retains the source details.

A three-step comparison

Move from a ranked record to your actual meal.

01
Match the description
Open the closest record and check its exact USDA food description, ingredients implied by the name, and preparation style.
02
Match the amount
Use the household portions or gram calculator instead of assuming the database's source serving equals what you ate.
03
Add what the record misses
Brands, recipes, sauces, cooking fat, fortification, and substitutions can move vitamin d and the rest of the nutrient profile.

Why two versions of the same meal can differ

Food names are useful search labels, not complete recipes. A restaurant dish, homemade version, frozen entrée, and school meal may share a familiar name while using different ingredients and portions. Water loss during cooking can also raise the amount per 100 grams without adding more of the nutrient to the original ingredients.

USDA survey-food records are valuable because they provide a traceable comparison point. They do not remove normal variation. For a packaged item, use the current label; for a homemade dish, a weighed recipe can be more specific than a generic record; for an unweighed plate, keep the result as an estimate.

Daily Value is context, not a prescription

The adult food-label Daily Value used here is 20 µg. Percentages are calculated only to make a source serving easier to interpret. They are not personalized requirements and should not be applied as treatment targets.

For the labeling framework, see the FDA's Daily Value guide. For corpus provenance and calculations, read Feast's nutrition-page methodology.

Common questions

Using this comparison responsibly

What does vitamin d per 100 grams mean?

It is the amount of vitamin d in 100 grams of the USDA reference food. Holding weight constant helps compare concentration, but it does not describe the amount in every person's serving.

Does a higher vitamin d rank mean a meal is better?

No. The rank describes one nutrient relative to food weight. It does not score the whole meal, account for individual needs, or replace the serving, ingredient, and preparation context.

Will my meal match the USDA value?

Not necessarily. Recipe, brand, cooking method, additions, and portion weight can all change the total. Use the linked profile as a reference and compare its exact description with your food.