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Vitamin D Rich Vegetables


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We have sorted our complete nutrition and vitamin database, based on amount of Vitamin D in Vegetables. Click on a food item or beverage below to give a full nutrition breakdown, for example Mushrooms, portabella, exposed to ultraviolet light, grilled. In this food example the amount of Vitamin D per 100g, is 524 IU. This corresponds to 131 % of the RDA for Vitamin D. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Vegetables high in Vitamin D.

Highest Vitamin D Content per 100g

The Vitamin D content ranges from 1123 IU for Mushrooms, maitake, raw through to 0 IU for Balsam-pear (bitter gourd), pods, raw in 100g. The difference between the highest and lowest values gives a range of 1123 IU of Vitamin D per 100g.The range of calories for these foods is from 31 kcal through to 17 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 280.75 % of the daily recommended value through to the lowest nutritional percentage of 0 % of the Vitamin D daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 400 IU of Vitamin D.

From this list of foods there are 5 foods which contain greater than 50% of the RDA per 100g of Vitamin D.

For a complete list we also have a list of foods high in Vitamin D

Highest Amount of Vitamin D per Serving

Please remember that the above gives an accurate value in 100g for high Vitamin D foods. For example 100g of Mushrooms, maitake, raw contains 1123 IU of Vitamin D. However, there are other factors to consider when you are assessing your Vitamin D nutritional requirements. You should also take into account portion sizes when you are considering the Vitamin D nutritional content.

For Mushrooms, maitake, raw, which contains the highest amount of Vitamin D in 100 g, the amount of Vitamin D in a typical serving of 1 cup diced (or 70 g) is 786.1 IU.This is 196.53 % of the recommended daily value.

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).The precentage of the recommended daily value for this serving is 196.53 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Vitamin D content.


 

List of Vegetables High in Vitamin D per 100g

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1. Mushrooms, maitake, raw - Vitamin D
  1123 IU of Vitamin D per 100g (280.75 %DV).
  For this serving the amount of Calories is 31 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup diced (or 70g), Vitamin D nutritional content is 786.1 IU (196.53 %DV).  Calories per serving are 21.7 kcal (1 %DV cals).
  Other food servings - 1 piece whole (or 1.1g), Vitamin D content is 12.35 IU (3.09 %DV).  Calories per serving are 0.34 kcal (0 %DV cals).
2. Mushrooms, portabella, exposed to ultraviolet light, grilled - Vitamin D
  524 IU of Vitamin D per 100g (131 %DV).
  For this serving the amount of Calories is 29 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup sliced (or 121g), Vitamin D nutritional content is 634.04 IU (158.51 %DV).  Calories per serving are 35.09 kcal (2 %DV cals).
3. Mushrooms, portabella, exposed to ultraviolet light, raw - Vitamin D
  446 IU of Vitamin D per 100g (111.5 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup diced (or 86g), Vitamin D nutritional content is 383.56 IU (95.89 %DV).  Calories per serving are 18.92 kcal (1 %DV cals).
  Other food servings - 1 piece whole (or 84g), Vitamin D content is 374.64 IU (93.66 %DV).  Calories per serving are 18.48 kcal (1 %DV cals).
4. Mushrooms, Chanterelle, raw - Vitamin D
  212 IU of Vitamin D per 100g (53 %DV).
  For this serving the amount of Calories is 38 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 54g), Vitamin D nutritional content is 114.48 IU (28.62 %DV).  Calories per serving are 20.52 kcal (1 %DV cals).
  Other food servings - 1 piece (or 5.4g), Vitamin D content is 11.45 IU (2.86 %DV).  Calories per serving are 2.05 kcal (0 %DV cals).
5. Mushrooms, morel, raw - Vitamin D
  206 IU of Vitamin D per 100g (51.5 %DV).
  For this serving the amount of Calories is 31 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 66g), Vitamin D nutritional content is 135.96 IU (33.99 %DV).  Calories per serving are 20.46 kcal (1 %DV cals).
  Other food servings - 1 piece (or 12.9g), Vitamin D content is 26.57 IU (6.64 %DV).  Calories per serving are 4 kcal (0 %DV cals).
6. Mushrooms, shiitake, dried - Vitamin D
  154 IU of Vitamin D per 100g (38.5 %DV).
  For this serving the amount of Calories is 296 kcal per 100g(15 %DV cals).
  A typical serving of 1 mushroom (or 3.6g), Vitamin D nutritional content is 5.54 IU (1.39 %DV).  Calories per serving are 10.66 kcal (1 %DV cals).
  Other food servings - 4 mushrooms (or 15g), Vitamin D content is 23.1 IU (5.78 %DV).  Calories per serving are 44.4 kcal (2 %DV cals).
7. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Vitamin D
  126 IU of Vitamin D per 100g (31.5 %DV).
  For this serving the amount of Calories is 259 kcal per 100g(13 %DV cals).
  A typical serving of .25 cup (or 5g), Vitamin D nutritional content is 6.3 IU (1.58 %DV).  Calories per serving are 12.95 kcal (1 %DV cals).
8. Spinach souffle - Vitamin D
  31 IU of Vitamin D per 100g (7.75 %DV).
  For this serving the amount of Calories is 169 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 136g), Vitamin D nutritional content is 42.16 IU (10.54 %DV).  Calories per serving are 229.84 kcal (11 %DV cals).
  Other food servings - 1 recipe yield (or 813g), Vitamin D content is 252.03 IU (63.01 %DV).  Calories per serving are 1373.97 kcal (69 %DV cals).
9. Mushrooms, oyster, raw - Vitamin D
  29 IU of Vitamin D per 100g (7.25 %DV).
  For this serving the amount of Calories is 33 kcal per 100g(2 %DV cals).
  A typical serving of 1 large (or 148g), Vitamin D nutritional content is 42.92 IU (10.73 %DV).  Calories per serving are 48.84 kcal (2 %DV cals).
  Other food servings - 1 small (or 15g), Vitamin D content is 4.35 IU (1.09 %DV).  Calories per serving are 4.95 kcal (0 %DV cals).
  Other food servings - 1 cup sliced (or 86g), Vitamin D content is 24.94 IU (6.24 %DV).  Calories per serving are 28.38 kcal (1 %DV cals).
10. Mushrooms, shiitake, cooked, without salt - Vitamin D
  28 IU of Vitamin D per 100g (7 %DV).
  For this serving the amount of Calories is 56 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup pieces (or 145g), Vitamin D nutritional content is 40.6 IU (10.15 %DV).  Calories per serving are 81.2 kcal (4 %DV cals).
  Other food servings - 4 mushrooms (or 72g), Vitamin D content is 20.16 IU (5.04 %DV).  Calories per serving are 40.32 kcal (2 %DV cals).
11. Mushrooms, shiitake, cooked, with salt - Vitamin D
  28 IU of Vitamin D per 100g (7 %DV).
  For this serving the amount of Calories is 56 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup pieces (or 145g), Vitamin D nutritional content is 40.6 IU (10.15 %DV).  Calories per serving are 81.2 kcal (4 %DV cals).
  Other food servings - 4 mushrooms (or 72g), Vitamin D content is 20.16 IU (5.04 %DV).  Calories per serving are 40.32 kcal (2 %DV cals).
12. Corn pudding, home prepared - Vitamin D
  22 IU of Vitamin D per 100g (5.5 %DV).
  For this serving the amount of Calories is 131 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 250g), Vitamin D nutritional content is 55 IU (13.75 %DV).  Calories per serving are 327.5 kcal (16 %DV cals).
  Other food servings - .667 cup (#6 scoop) (or 167g), Vitamin D content is 36.74 IU (9.19 %DV).  Calories per serving are 218.77 kcal (11 %DV cals).
13. Mushrooms, shiitake, stir-fried - Vitamin D
  21 IU of Vitamin D per 100g (5.25 %DV).
  For this serving the amount of Calories is 39 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup whole (or 89g), Vitamin D nutritional content is 18.69 IU (4.67 %DV).  Calories per serving are 34.71 kcal (2 %DV cals).
  Other food servings - 1 cup sliced (or 97g), Vitamin D content is 20.37 IU (5.09 %DV).  Calories per serving are 37.83 kcal (2 %DV cals).
  Other food servings - 1 piece whole (or 19g), Vitamin D content is 3.99 IU (1 %DV).  Calories per serving are 7.41 kcal (0 %DV cals).
14. Mushrooms, shiitake, raw - Vitamin D
  18 IU of Vitamin D per 100g (4.5 %DV).
  For this serving the amount of Calories is 34 kcal per 100g(2 %DV cals).
  A typical serving of 1 piece whole (or 19g), Vitamin D nutritional content is 3.42 IU (0.86 %DV).  Calories per serving are 6.46 kcal (0 %DV cals).
15. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Vitamin D
  15 IU of Vitamin D per 100g (3.75 %DV).
  For this serving the amount of Calories is 31 kcal per 100g(2 %DV cals).
  A typical serving of .25 cup (or 25g), Vitamin D nutritional content is 3.75 IU (0.94 %DV).  Calories per serving are 7.75 kcal (0 %DV cals).
16. Mushrooms, portabella, grilled - Vitamin D
  14 IU of Vitamin D per 100g (3.5 %DV).
  For this serving the amount of Calories is 29 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup sliced (or 121g), Vitamin D nutritional content is 16.94 IU (4.24 %DV).  Calories per serving are 35.09 kcal (2 %DV cals).
17. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added - Vitamin D
  12 IU of Vitamin D per 100g (3 %DV).
  For this serving the amount of Calories is 97 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 210g), Vitamin D nutritional content is 25.2 IU (6.3 %DV).  Calories per serving are 203.7 kcal (10 %DV cals).
18. Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added - Vitamin D
  11 IU of Vitamin D per 100g (2.75 %DV).
  For this serving the amount of Calories is 116 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 210g), Vitamin D nutritional content is 23.1 IU (5.78 %DV).  Calories per serving are 243.6 kcal (12 %DV cals).
19. Potato pancakes - Vitamin D
  11 IU of Vitamin D per 100g (2.75 %DV).
  For this serving the amount of Calories is 268 kcal per 100g(13 %DV cals).
  A typical serving of 1 small 2-3/4 in. dia., 5/8 in. thick. (or 22g), Vitamin D nutritional content is 2.42 IU (0.61 %DV).  Calories per serving are 58.96 kcal (3 %DV cals).
  Other food servings - 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (or 37g), Vitamin D content is 4.07 IU (1.02 %DV).  Calories per serving are 99.16 kcal (5 %DV cals).
20. Mushrooms, portabella, raw - Vitamin D
  10 IU of Vitamin D per 100g (2.5 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup diced (or 86g), Vitamin D nutritional content is 8.6 IU (2.15 %DV).  Calories per serving are 18.92 kcal (1 %DV cals).
  Other food servings - 1 piece whole (or 84g), Vitamin D content is 8.4 IU (2.1 %DV).  Calories per serving are 18.48 kcal (1 %DV cals).
21. Potatoes, mashed, home-prepared, whole milk and butter added - Vitamin D
  10 IU of Vitamin D per 100g (2.5 %DV).
  For this serving the amount of Calories is 113 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 210g), Vitamin D nutritional content is 21 IU (5.25 %DV).  Calories per serving are 237.3 kcal (12 %DV cals).
22. Mushrooms, white, cooked, boiled, drained, without salt - Vitamin D
  8 IU of Vitamin D per 100g (2 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup pieces (or 156g), Vitamin D nutritional content is 12.48 IU (3.12 %DV).  Calories per serving are 43.68 kcal (2 %DV cals).
  Other food servings - 1 tbsp (or 9.8g), Vitamin D content is 0.78 IU (0.2 %DV).  Calories per serving are 2.74 kcal (0 %DV cals).
  Other food servings - 1 mushroom (or 12g), Vitamin D content is 0.96 IU (0.24 %DV).  Calories per serving are 3.36 kcal (0 %DV cals).
23. Mushrooms, white, stir-fried - Vitamin D
  8 IU of Vitamin D per 100g (2 %DV).
  For this serving the amount of Calories is 26 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup sliced (or 108g), Vitamin D nutritional content is 8.64 IU (2.16 %DV).  Calories per serving are 28.08 kcal (1 %DV cals).
24. Mushrooms, canned, drained solids - Vitamin D
  8 IU of Vitamin D per 100g (2 %DV).
  For this serving the amount of Calories is 25 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 156g), Vitamin D nutritional content is 12.48 IU (3.12 %DV).  Calories per serving are 39 kcal (2 %DV cals).
  Other food servings - 1 can (or 132g), Vitamin D content is 10.56 IU (2.64 %DV).  Calories per serving are 33 kcal (2 %DV cals).
  Other food servings - 1 large (or 16g), Vitamin D content is 1.28 IU (0.32 %DV).  Calories per serving are 4 kcal (0 %DV cals).
  Other food servings - 1 medium (or 12g), Vitamin D content is 0.96 IU (0.24 %DV).  Calories per serving are 3 kcal (0 %DV cals).
  Other food servings - 1 small (or 7g), Vitamin D content is 0.56 IU (0.14 %DV).  Calories per serving are 1.75 kcal (0 %DV cals).
  Other food servings - 10 slices (or 40g), Vitamin D content is 3.2 IU (0.8 %DV).  Calories per serving are 10 kcal (1 %DV cals).
  Other food servings - 8 caps (or 47g), Vitamin D content is 3.76 IU (0.94 %DV).  Calories per serving are 11.75 kcal (1 %DV cals).
25. Potatoes, mashed, home-prepared, whole milk added - Vitamin D
  8 IU of Vitamin D per 100g (2 %DV).
  For this serving the amount of Calories is 83 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 210g), Vitamin D nutritional content is 16.8 IU (4.2 %DV).  Calories per serving are 174.3 kcal (9 %DV cals).
26. Mushrooms, white, cooked, boiled, drained, with salt - Vitamin D
  8 IU of Vitamin D per 100g (2 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup pieces (or 156g), Vitamin D nutritional content is 12.48 IU (3.12 %DV).  Calories per serving are 43.68 kcal (2 %DV cals).
  Other food servings - 1 tbsp (or 9.8g), Vitamin D content is 0.78 IU (0.2 %DV).  Calories per serving are 2.74 kcal (0 %DV cals).
  Other food servings - 1 mushroom (or 12g), Vitamin D content is 0.96 IU (0.24 %DV).  Calories per serving are 3.36 kcal (0 %DV cals).
27. Mushrooms, white, raw - Vitamin D
  7 IU of Vitamin D per 100g (1.75 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, pieces or slices (or 70g), Vitamin D nutritional content is 4.9 IU (1.23 %DV).  Calories per serving are 15.4 kcal (1 %DV cals).
  Other food servings - 1 cup, whole (or 96g), Vitamin D content is 6.72 IU (1.68 %DV).  Calories per serving are 21.12 kcal (1 %DV cals).
  Other food servings - 1 large (or 23g), Vitamin D content is 1.61 IU (0.4 %DV).  Calories per serving are 5.06 kcal (0 %DV cals).
  Other food servings - 1 medium (or 18g), Vitamin D content is 1.26 IU (0.32 %DV).  Calories per serving are 3.96 kcal (0 %DV cals).
  Other food servings - 1 slice (or 6g), Vitamin D content is 0.42 IU (0.11 %DV).  Calories per serving are 1.32 kcal (0 %DV cals).
  Other food servings - 1 small (or 10g), Vitamin D content is 0.7 IU (0.18 %DV).  Calories per serving are 2.2 kcal (0 %DV cals).
  Other food servings - .5 cup pieces (or 35g), Vitamin D content is 2.45 IU (0.61 %DV).  Calories per serving are 7.7 kcal (0 %DV cals).
28. Potatoes, mashed, home-prepared, whole milk and margarine added - Vitamin D
  7 IU of Vitamin D per 100g (1.75 %DV).
  For this serving the amount of Calories is 113 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 210g), Vitamin D nutritional content is 14.7 IU (3.68 %DV).  Calories per serving are 237.3 kcal (12 %DV cals).
29. Mushrooms, enoki, raw - Vitamin D
  5 IU of Vitamin D per 100g (1.25 %DV).
  For this serving the amount of Calories is 37 kcal per 100g(2 %DV cals).
  A typical serving of 1 large (or 5g), Vitamin D nutritional content is 0.25 IU (0.06 %DV).  Calories per serving are 1.85 kcal (0 %DV cals).
  Other food servings - 1 medium (or 3g), Vitamin D content is 0.15 IU (0.04 %DV).  Calories per serving are 1.11 kcal (0 %DV cals).
  Other food servings - 1 cup whole (or 64g), Vitamin D content is 3.2 IU (0.8 %DV).  Calories per serving are 23.68 kcal (1 %DV cals).
  Other food servings - 1 cup sliced (or 65g), Vitamin D content is 3.25 IU (0.81 %DV).  Calories per serving are 24.05 kcal (1 %DV cals).
30. Mushrooms, brown, Italian, or Crimini, raw - Vitamin D
  3 IU of Vitamin D per 100g (0.75 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup whole (or 87g), Vitamin D nutritional content is 2.61 IU (0.65 %DV).  Calories per serving are 19.14 kcal (1 %DV cals).
  Other food servings - 1 cup sliced (or 72g), Vitamin D content is 2.16 IU (0.54 %DV).  Calories per serving are 15.84 kcal (1 %DV cals).
  Other food servings - 1 piece whole (or 20g), Vitamin D content is 0.6 IU (0.15 %DV).  Calories per serving are 4.4 kcal (0 %DV cals).
31. Sweet potato, cooked, candied, home-prepared - Vitamin D
  2 IU of Vitamin D per 100g (0.5 %DV).
  For this serving the amount of Calories is 164 kcal per 100g(8 %DV cals).
  A typical serving of 1 piece (2-1/2" x 2" dia) (or 105g), Vitamin D nutritional content is 2.1 IU (0.53 %DV).  Calories per serving are 172.2 kcal (9 %DV cals).
32. Alfalfa seeds, sprouted, raw - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 33g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 7.59 kcal (0 %DV cals).
  Other food servings - 1 tbsp (or 3g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 0.69 kcal (0 %DV cals).
33. Amaranth leaves, raw - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 28g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 6.44 kcal (0 %DV cals).
  Other food servings - 1 leaf (or 14g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 3.22 kcal (0 %DV cals).
34. Amaranth leaves, cooked, boiled, drained, without salt - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 21 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 132g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 27.72 kcal (1 %DV cals).
35. Arrowhead, raw - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 99 kcal per 100g(5 %DV cals).
  A typical serving of 1 large (or 25g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 24.75 kcal (1 %DV cals).
  Other food servings - 1 medium (or 12g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 11.88 kcal (1 %DV cals).
36. Arrowhead, cooked, boiled, drained, without salt - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 78 kcal per 100g(4 %DV cals).
  A typical serving of 1 medium (or 12g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 9.36 kcal (0 %DV cals).
37. Artichokes, (globe or french), raw - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 47 kcal per 100g(2 %DV cals).
  A typical serving of 1 artichoke, medium (or 128g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 60.16 kcal (3 %DV cals).
  Other food servings - 1 artichoke, large (or 162g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 76.14 kcal (4 %DV cals).
38. Artichokes, (globe or french), cooked, boiled, drained, without salt - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 53 kcal per 100g(3 %DV cals).
  A typical serving of 1 artichoke, medium (or 120g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 63.6 kcal (3 %DV cals).
  Other food servings - .5 cup hearts (or 84g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 44.52 kcal (2 %DV cals).
39. Artichokes, (globe or french), frozen, unprepared - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 38 kcal per 100g(2 %DV cals).
  A typical serving of 1 package (9 oz) (or 255g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 96.9 kcal (5 %DV cals).
40. Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 45 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 168g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 75.6 kcal (4 %DV cals).
  Other food servings - 1 package (9 oz), yields (or 240g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 108 kcal (5 %DV cals).
  Other food servings - .333 package (9 oz) yields (or 80g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 36 kcal (2 %DV cals).
41. Asparagus, raw - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 20 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 134g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 26.8 kcal (1 %DV cals).
  Other food servings - 1 spear, small (5" long or less) (or 12g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 2.4 kcal (0 %DV cals).
  Other food servings - 1 spear, medium (5-1/4" to 7" long) (or 16g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 3.2 kcal (0 %DV cals).
  Other food servings - 1 spear, large (7-1/4" to 8-1/2") (or 20g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 4 kcal (0 %DV cals).
  Other food servings - 1 spear, extra large (8-3/4" to 10" long) (or 24g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 4.8 kcal (0 %DV cals).
  Other food servings - 1 spear tip (2" long or less) (or 3.5g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 0.7 kcal (0 %DV cals).
42. Asparagus, cooked, boiled, drained - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of .5 cup (or 90g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 19.8 kcal (1 %DV cals).
  Other food servings - 4 spears (1/2" base) (or 60g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 13.2 kcal (1 %DV cals).
43. Asparagus, canned, regular pack, solids and liquids - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 15 kcal per 100g(1 %DV cals).
  A typical serving of .5 cup (or 122g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 18.3 kcal (1 %DV cals).
  Other food servings - 1 can (300 x 407) (or 411g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 61.65 kcal (3 %DV cals).
44. Asparagus, canned, drained solids - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 19 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 242g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 45.98 kcal (2 %DV cals).
  Other food servings - 1 spear (about 5" long) (or 18g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 3.42 kcal (0 %DV cals).
  Other food servings - 1 can (300 x 407) (or 248g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 47.12 kcal (2 %DV cals).
45. Asparagus, frozen, unprepared - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 24 kcal per 100g(1 %DV cals).
  A typical serving of 1 package (10 oz) (or 284g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 68.16 kcal (3 %DV cals).
  Other food servings - 4 spears (or 58g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 13.92 kcal (1 %DV cals).
46. Asparagus, frozen, cooked, boiled, drained, without salt - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 18 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 180g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 32.4 kcal (2 %DV cals).
  Other food servings - 1 package (10 oz) yields (or 293g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 52.74 kcal (3 %DV cals).
  Other food servings - 4 spears (or 60g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 10.8 kcal (1 %DV cals).
47. Balsam-pear (bitter gourd), leafy tips, raw - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 30 kcal per 100g(2 %DV cals).
  A typical serving of 1 leaf (or 4g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 1.2 kcal (0 %DV cals).
  Other food servings - .5 cup (or 24g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 7.2 kcal (0 %DV cals).
48. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 34 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 58g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 19.72 kcal (1 %DV cals).
49. Balsam-pear (bitter gourd), pods, raw - Vitamin D
  0 IU of Vitamin D per 100g (0 %DV).
  For this serving the amount of Calories is 17 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (1/2" pieces) (or 93g), Vitamin D nutritional content is 0 IU (0 %DV).  Calories per serving are 15.81 kcal (1 %DV cals).
  Other food servings - 1 balsam-pear (or 124g), Vitamin D content is 0 IU (0 %DV).  Calories per serving are 21.08 kcal (1 %DV cals).



Vitamin D in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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