Vitamin D Rich Vegetables

Welcome to the list of the top 100 vegetables highest in vitamin d content. Where the amount of vitamin d ranges from 1123 IU to 0 IU per 100g. The top vegetable is Mushrooms, maitake, raw with the highest vitamin d content, which in 100g contains 1123 IU of vitamin d.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Mushrooms, maitake, raw has a nutritional value score of 16 out of 100.

Other important and vitamin d related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Mushrooms, maitake, raw, which is the top of the vegetables list for vitamin d content in your diet, the amount of Calories is 31 kcal (2% RDA), the amount of Protein is 1.94 g (3% RDA), the amount of Fat is 0.19 g and the amount of Carbohydrate is 6.97 g (5% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the vitamin d content in Mushrooms, maitake, raw from the list of vegetables.

Top Twenty List - Highest vitamin d Content per 100g

Below is a basic list for vitamin d in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Mushrooms, maitake, raw 1123IU
2. Mushrooms, portabella, exposed to ultraviolet light, grilled 524IU
3. Mushrooms, portabella, exposed to ultraviolet light, raw 446IU
4. Mushrooms, Chanterelle, raw 212IU
5. Mushrooms, morel, raw 206IU
6. Spinach souffle 31IU
7. Mushrooms, oyster, raw 29IU
8. Mushrooms, shiitake, cooked, with salt 28IU
9. Mushrooms, shiitake, cooked, without salt 28IU
10. Corn pudding, home prepared 22IU
11. Mushrooms, shiitake, stir-fried 21IU
12. Mushrooms, shiitake, raw 18IU
13. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 15IU
14. Mushrooms, portabella, grilled 14IU
15. Potato pancakes 11IU
16. Mushrooms, white, microwaved 11IU
17. Potatoes, mashed, home-prepared, whole milk and butter added 10IU
18. Mushrooms, portabella, raw 10IU
19. Mushrooms, white, stir-fried 8IU
20. Mushrooms, white, cooked, boiled, drained, with salt 8IU

Highest Amount of vitamin d per Serving

Please remember that the above gives an accurate value in 100g for high vitamin d foods in your diet. You should also take into account portion sizes when you are considering the vitamin d nutritional content.

The food with the highest vitamin d content per typical serving is Mushrooms, maitake, raw which contains 786.1 IU in 1 cup diced (or 70 g). For this serving the Calories content is 21.7 kcal (1% RDA), the Protein content is 1.36 g (2% RDA), the Fat content is 0.13 g and the Carbohydrate content is 4.88 g (4% RDA).

IU of vitamin d in vegetables (per 100g)

The list below gives the total vitamin d content in the top 100 items from the general description 'vegetables' each of which show the vitamin d amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of vitamin d can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 37 items. The highest amount of vitamin d from the 37 raw items is in Mushrooms, maitake, raw where the content is 1123 IU per 100g. The number of food items which are cooked are 43 items. The highest amount of vitamin d from the 43 cooked items is in Mushrooms, shiitake, cooked, with salt where the amount is 28 IU per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of vitamin d by 1095 IU in a 100g serving.

Nutritional Information Summary