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Nutrient comparisonUSDA survey foods

Vitamin D in foods and 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.

The shape behind the leaderboard

A rank is easier to interpret when zero and missing stay visible.

Reported zero is a value; missing is the absence of a value in Feast’s panel. The ranking lists only positive records, while these summaries use every reported value—including zero—so a sparse nutrient does not acquire an artificially elevated “typical” value.

Reported-value midpoint0 µgmedian per 100 g, reported zeros included
90th-percentile boundary1 µg9 in 10 records with a reported value are at or below this point
Observed maximum26 µgone exact source record, not a general expectation
Value coverage3,850 / 3,8501,821 positive · 2,029 zero · 0 missing

Practical food and meal matches

Food and meal records with higher reported vitamin D per 100 grams

This view omits sauces, condiments, beverages, snacks, desserts, powders, isolates, supplements, and dry mixes so a meal-oriented search is not answered by lard, whey powder, or a concentrated sauce. It also caps repeated food families and broad categories before gradually widening the selection, so dozens of near-identical preparations do not crowd out other useful matches. The filter is editorial, not nutritional: excluded records remain valid source data.

Practical food and meal records ranked by vitamin D per 100 grams
Rank and foodPer 100 gPer source servingServing context
01Fish, carpFish & seafood 26 µg 23.4 µg≈ 117% label Daily Value Source amount90 g source weight192 kcal in that amount
02Fish, eelFish & seafood 24.5 µg 20.8 µg≈ 104% label Daily Value Source amount85 g source weight232 kcal in that amount
03Fish, trout, grilledFish & seafood 20.2 µg 18.2 µg≈ 91% label Daily Value Source amount90 g source weight179 kcal in that amount
04Fish, trout, steamedFish & seafood 20.1 µg 18.1 µg≈ 90% label Daily Value Source amount90 g source weight160 kcal in that amount
05Fish, trout, baked or broiledFish & seafood 19.8 µg 17.8 µg≈ 89% label Daily Value Source amount90 g source weight194 kcal in that amount
06Fish, salmon, smokedFish & seafood 17.1 µg 14.5 µg≈ 73% label Daily Value Source amount85 g source weight99 kcal in that amount
07Fish, swordfishFish & seafood 14.6 µg 20.4 µg≈ 102% label Daily Value Source amount140 g source weight323 kcal in that amount
08Fish, salmon, cannedFish & seafood 14.1 µg 12 µg≈ 60% label Daily Value Source amount85 g source weight116 kcal in that amount
09Fish, pompano, grilledFish & seafood 14 µg 12.6 µg≈ 63% label Daily Value Source amount90 g source weight205 kcal in that amount
10Fish, pompano, steamedFish & seafood 13.9 µg 12.5 µg≈ 63% label Daily Value Source amount90 g source weight186 kcal in that amount
11Fish, salmon, grilledFish & seafood 13.9 µg 19.5 µg≈ 97% label Daily Value Source amount140 g source weight363 kcal in that amount
12Fish, pompano, baked or broiledFish & seafood 13.7 µg 12.3 µg≈ 62% label Daily Value Source amount90 g source weight220 kcal in that amount
13Cheese, with wineDairy 6.5 µg 0.9 µg≈ 5% label Daily Value Source amount14 g source weight43 kcal in that amount
14Cheese, AmericanDairy 6.5 µg 1.4 µg≈ 7% label Daily Value Source amount21 g source weight71 kcal in that amount
15Cheese, American and Swiss blendsDairy 6.5 µg 1.4 µg≈ 7% label Daily Value Source amount21 g source weight71 kcal in that amount
16Egg, yolk only, cooked, no added fatBreakfast foods 5.4 µg 0.9 µg≈ 5% label Daily Value Source amount17 g source weight56 kcal in that amount
17Egg, yolk only, rawBreakfast foods 5.4 µg 0.9 µg≈ 5% label Daily Value Source amount17 g source weight56 kcal in that amount
18Cheese, American, reduced fatDairy 5.3 µg 1.1 µg≈ 6% label Daily Value Source amount21 g source weight50 kcal in that amount
19Salmon cake sandwichSandwiches, burgers & wraps 5.2 µg 9.4 µg≈ 47% label Daily Value Source amount180 g source weight502 kcal in that amount
20Cereal, corn flakes, flavoredBreakfast foods 5.1 µg 2 µg≈ 10% label Daily Value Source amount40 g source weight150 kcal in that amount
21Cereal, frosted oats with marshmallowsBreakfast foods 5.1 µg 1.8 µg≈ 9% label Daily Value Source amount35 g source weight130 kcal in that amount
22Egg, yolk only, cooked, fat addedBreakfast foods 5.1 µg 1 µg≈ 5% label Daily Value Source amount20 g source weight71 kcal in that amount
23Cereal, bran flakes, plainBreakfast foods 5 µg 2.5 µg≈ 13% label Daily Value Source amount50 g source weight181 kcal in that amount
24Cereal, cinnamon toastBreakfast foods 5 µg 2 µg≈ 10% label Daily Value Source amount40 g source weight166 kcal in that amount
25Cereal, corn flakes, plainBreakfast foods 5 µg 1.5 µg≈ 8% label Daily Value Source amount30 g source weight110 kcal in that amount
26Cereal, corn puffsBreakfast foods 5 µg 1.3 µg≈ 6% label Daily Value Source amount25 g source weight93 kcal in that amount
27Cereal, corn squaresBreakfast foods 5 µg 1.5 µg≈ 8% label Daily Value Source amount30 g source weight111 kcal in that amount
28Cereal, corn squares, flavoredBreakfast foods 5 µg 2 µg≈ 10% label Daily Value Source amount40 g source weight152 kcal in that amount
29Cereal, fruit crispyBreakfast foods 5 µg 1.8 µg≈ 9% label Daily Value Source amount35 g source weight134 kcal in that amount
30Cheese sandwich, American cheese, on wheat breadSandwiches, burgers & wraps 2.7 µg 2.8 µg≈ 14% label Daily Value Source amount102 g source weight301 kcal in that amount
31Cheese sandwich, American cheese, on white breadSandwiches, burgers & wraps 2.7 µg 2.8 µg≈ 14% label Daily Value Source amount102 g source weight303 kcal in that amount
32Sardine sandwichSandwiches, burgers & wraps 2.7 µg 3.6 µg≈ 18% label Daily Value Source amount135 g source weight316 kcal in that amount
33Grilled cheese sandwich, American cheese, on wheat breadSandwiches, burgers & wraps 2.6 µg 3 µg≈ 15% label Daily Value Source amount116 g source weight396 kcal in that amount
34Grilled cheese sandwich, American cheese, on white breadSandwiches, burgers & wraps 2.6 µg 3 µg≈ 15% label Daily Value Source amount116 g source weight398 kcal in that amount
35Taco, fishSandwiches, burgers & wraps 2.5 µg 2.5 µg≈ 13% label Daily Value Source amount100 g source weight275 kcal in that amount
36Cheese sandwich, reduced fat cheese, on wheat breadSandwiches, burgers & wraps 2.2 µg 2.2 µg≈ 11% label Daily Value Source amount102 g source weight259 kcal in that amount

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

Outside the meal-oriented view

What the practical filter sets aside.

These are the highest reported per-100-gram records excluded from the practical table—not a repetition of foods already shown above. Concentrated fats, powders, sauces, beverages, and snack foods can legitimately lead a composition database while being poor answers to a search for an ordinary meal. Keeping them visible makes the editorial boundary auditable.

A three-step comparison

Move from a ranked record to your actual meal.

  1. 01

    Match the description

    Open the closest record and check its exact USDA food description, ingredients implied by the name, and preparation style.

  2. 02

    Match the amount

    Use the household portions or gram calculator instead of assuming the database's source serving equals what you ate.

  3. 03

    Add what the record misses

    Brands, recipes, sauces, cooking fat, fortification, and substitutions can change the reported vitamin D value and the rest of the nutrient profile.

A concrete denominator reversal

The denser record can still contribute less in its listed serving.

This is why Feast shows both columns. The comparison below is arithmetic from two source records—not a recommended portion and not evidence that one food is healthier.

Higher concentration

Fish, trout, fried

12.1 µg per 100 g

10.9 µg in a 90 g source amount

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 reported amount per 100 grams without adding energy or nutrients 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 general U.S. food-label Daily Value used here is 20 µg; FDA Daily Values apply to adults and children age 4 or older. 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 label interpretation, see the FDA's Nutrition Facts guide. For corpus provenance and calculations, read Feast's nutrition-page methodology.

Common questions

Using this comparison responsibly

What does a per-100-gram value mean?

It is the reported 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 per-100-gram rank mean a meal is better?

No. The rank describes one energy or nutrient metric 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.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 12 exact records behind Vitamin D ranking landmarks. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Fish, carp is higher in vitamin D per 100 g

Fish, carp reports 26 µg versus 9.6 µg for Fish, mackerel, baked or broiled, coated: a 16.4 µg difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Fish, trout, grilled is denser; Fish, swordfish is higher in its source amount

Fish, trout, grilled reports 20.2 µg per 100 g and 18.2 µg in USDA source amount (90 g). Fish, swordfish reports a lower 14.6 µg per 100 g but a higher 20.4 µg in USDA source amount (140 g).

Choose the record before reading the number

Fish, trout, baked or broiled and Fish, trout, fried are not interchangeable

The page keeps both records at the same 100 g denominator and makes Preparation wording (baked, roasted, or broiled versus fried) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Vitamin D ranking landmarks, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Best next guide for this exact record Fish

Fish, carp and Fish, eel are explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path Best next guide for this exact record Fish, trout

Fish, trout, baked or broiled and Fish, trout, fried are explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path Compare two records on this page Fish, trout, baked or broiled vs Fish, trout, fried

Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: baked, roasted, or broiled versus fried; it is a selection cue, not evidence of cause.

Follow this evidence path 10 context records in this source topic Fish

Fish, carp and Fish, eel belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path Test a nearby record choice Fish, mackerel, baked or broiled, coated vs Fish, mackerel, canned

Fish, mackerel, baked or broiled, coated is held as one side of the comparison. The explicit record-description contrast is Preparation wording: baked, roasted, or broiled versus No matching controlled term in the source name; it is a selection cue, not evidence of cause.

Follow this evidence path A formulation detail that separates records Breading or batter as ingredient in food

USDA input 99995000 appears in 5 of 12 context records; its summed listed input weight spans 15–25 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Oil or table fat, NFS

USDA input 81200100 appears in 6 of 12 context records; its summed listed input weight spans 2–4 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path