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Vitamin D Rich Foods


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Welcome to the Vitamin D and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Vitamin D, giving a list of Vitamin D Rich Foods.

We have a list of the top 50 foods with a high content of Vitamin D ranging from Fish oil, cod liver through to Milk, dry, whole, with added vitamin D.

Click a food item from the list below, for example Mushrooms, maitake, raw. In this food example the amount of Vitamin D per 100g, is 1123 IU. This corresponds to 280.75 % of the RDA for Vitamin D.

The full nutritional break down as well as the Vitamin D content can be accessed from each item link below, for the top 50 foods, which can be scaled for different amounts, from our list of foods high in Vitamin D per 100g and per typical serving.

Highest Vitamin D Content in Food and Drink per 100g

The Vitamin D content ranges from 10000 IU for Fish oil, cod liver through to 420 IU for Milk, dry, whole, with added vitamin D per 100g of food. The difference between the highest and lowest values gives a range of 9580 IU of Vitamin D in the top 50 foods per 100g.

This gives a range for the recommended nutrition value for the 50 foods listed below from 2500 % of the daily recommended value through to the lowest nutritional percentage of 105 % 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 48 foods which contain greater than 50% of the RDA per 100g of Vitamin D.

List of Food Groups containing the highest amount of Vitamin D

These details are soon to be added

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 Fish oil, cod liver contains 10000 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 amount of Vitamin D in food.

For Fish oil, cod liver, which contains the highest amount of Vitamin D in 100 g, the amount of Vitamin D in a typical serving of 1 cup (or 218 g) is 21800 IU.This is 5450 % of the recommended daily value.

The food with the highest Vitamin D content per typical serving is Fish oil, cod liver which contains 21800 IU in 1 cup (or 218 g).The precentage of the recommended daily value for this serving is 2500 %.

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 Foods High in Vitamin D

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1. Fish oil, cod liver - Vitamin D
  Category for Food is Fats and Oils.
  10000 IU of Vitamin D in 100g (2500 %DV).
  Per serving, (typical serving) of 1 cup (or 218g), Vitamin D content is 21800 IU (5450 %DV).
  Foods - Serving of 1 tbsp (or 13.6g), Vitamin D content is 1360 IU (340 %DV).
  Foods - Serving of 1 tsp (or 4.5g), Vitamin D content is 450 IU (112.5 %DV).
2. Mushrooms, maitake, raw - Vitamin D
  Category for Food is Vegetables and Vegetable Products.
  1123 IU of Vitamin D in 100g (280.75 %DV).
  Per serving, (typical serving) of 1 cup diced (or 70g), Vitamin D content is 786.1 IU (196.53 %DV).
  Foods - Serving of 1 piece whole (or 1.1g), Vitamin D content is 12.35 IU (3.09 %DV).
3. Fish, halibut, Greenland, raw - Vitamin D
  Category for Food is Fish.
  1097 IU of Vitamin D in 100g (274.25 %DV).
  Per serving, (typical serving) of .5 fillet (or 204g), Vitamin D content is 2237.88 IU (559.47 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 932.45 IU (233.11 %DV).
4. Fish, mackerel, salted - Vitamin D
  Category for Food is Fish.
  1006 IU of Vitamin D in 100g (251.5 %DV).
  Per serving, (typical serving) of 1 cup, cooked (or 136g), Vitamin D content is 1368.16 IU (342.04 %DV).
  Foods - Serving of 1 cubic inch, boneless (or 17g), Vitamin D content is 171.02 IU (42.76 %DV).
  Foods - Serving of 1 piece (5-1/2" x 1-1/2" x 1/2") (or 80g), Vitamin D content is 804.8 IU (201.2 %DV).
5. Fish, carp, raw - Vitamin D
  Category for Food is Fish.
  988 IU of Vitamin D in 100g (247 %DV).
  Per serving, (typical serving) of 1 fillet (or 218g), Vitamin D content is 2153.84 IU (538.46 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 839.8 IU (209.95 %DV).
6. Malted drink mix, chocolate, with added nutrients, powder - Vitamin D
  Category for Food is Beverages.
  952 IU of Vitamin D in 100g (238 %DV).
  Per serving, (typical serving) of 1 cup (or 78g), Vitamin D content is 742.56 IU (185.64 %DV).
  Foods - Serving of 1 serving (4 tbsp or 1 envelope) (or 21g), Vitamin D content is 199.92 IU (49.98 %DV).
7. Malted drink mix, natural, with added nutrients, powder - Vitamin D
  Category for Food is Beverages.
  941 IU of Vitamin D in 100g (235.25 %DV).
  Per serving, (typical serving) of 1 serving (4 tbsp or 1 envelope) (or 21g), Vitamin D content is 197.61 IU (49.4 %DV).
8. Fish, eel, mixed species, raw - Vitamin D
  Category for Food is Fish.
  932 IU of Vitamin D in 100g (233 %DV).
  Per serving, (typical serving) of 1 fillet (or 204g), Vitamin D content is 1901.28 IU (475.32 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 792.2 IU (198.05 %DV).
9. Salmon, sockeye, canned, drained solids, without skin and bones - Vitamin D
  Category for Food is Fish.
  859 IU of Vitamin D in 100g (214.75 %DV).
  Per serving, (typical serving) of 1 can drained solids, bone and skin removed (or 247g), Vitamin D content is 2121.73 IU (530.43 %DV).
10. Fish, salmon, sockeye, canned, drained solids - Vitamin D
  Category for Food is Fish.
  841 IU of Vitamin D in 100g (210.25 %DV).
  Per serving, (typical serving) of 1 can (or 337g), Vitamin D content is 2834.17 IU (708.54 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 714.85 IU (178.71 %DV).
11. Salmon, sockeye, canned, total can contents - Vitamin D
  Category for Food is Fish.
  761 IU of Vitamin D in 100g (190.25 %DV).
  Per serving, (typical serving) of 1 can total can contents (or 417g), Vitamin D content is 3173.37 IU (793.34 %DV).
12. Fish, trout, rainbow, farmed, cooked, dry heat - Vitamin D
  Category for Food is Fish.
  759 IU of Vitamin D in 100g (189.75 %DV).
  Per serving, (typical serving) of 1 fillet (or 71g), Vitamin D content is 538.89 IU (134.72 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 645.15 IU (161.29 %DV).
13. Fish, salmon, chinook, smoked - Vitamin D
  Category for Food is Fish.
  685 IU of Vitamin D in 100g (171.25 %DV).
  Per serving, (typical serving) of 1 cup, cooked (or 136g), Vitamin D content is 931.6 IU (232.9 %DV).
  Foods - Serving of 1 oz, boneless (or 28.35g), Vitamin D content is 194.2 IU (48.55 %DV).
  Foods - Serving of 1 cubic inch, boneless (or 17g), Vitamin D content is 116.45 IU (29.11 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 582.25 IU (145.56 %DV).
14. Fish, swordfish, cooked, dry heat - Vitamin D
  Category for Food is Fish.
  666 IU of Vitamin D in 100g (166.5 %DV).
  Per serving, (typical serving) of 1 piece (or 106g), Vitamin D content is 705.96 IU (176.49 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 566.1 IU (141.53 %DV).
15. Fish, mackerel, Atlantic, raw - Vitamin D
  Category for Food is Fish.
  643 IU of Vitamin D in 100g (160.75 %DV).
  Per serving, (typical serving) of 1 fillet (or 112g), Vitamin D content is 720.16 IU (180.04 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 546.55 IU (136.64 %DV).
16. Fish, sturgeon, mixed species, smoked - Vitamin D
  Category for Food is Fish.
  642 IU of Vitamin D in 100g (160.5 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Vitamin D content is 182.01 IU (45.5 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 545.7 IU (136.43 %DV).
17. Fish, trout, rainbow, farmed, raw - Vitamin D
  Category for Food is Fish.
  635 IU of Vitamin D in 100g (158.75 %DV).
  Per serving, (typical serving) of 1 fillet (or 79g), Vitamin D content is 501.65 IU (125.41 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 539.75 IU (134.94 %DV).
18. Fish, salmon, pink, canned, drained solids - Vitamin D
  Category for Food is Fish.
  580 IU of Vitamin D in 100g (145 %DV).
  Per serving, (typical serving) of 1 can drained solids (total) (or 315g), Vitamin D content is 1827 IU (456.75 %DV).
19. Fish, Salmon, pink, canned, drained solids, without skin and bones - Vitamin D
  Category for Food is Fish.
  563 IU of Vitamin D in 100g (140.75 %DV).
  Per serving, (typical serving) of 1 can drained solids, bone and skin removed (or 242g), Vitamin D content is 1362.46 IU (340.62 %DV).
20. Fish, swordfish, raw - Vitamin D
  Category for Food is Fish.
  558 IU of Vitamin D in 100g (139.5 %DV).
  Per serving, (typical serving) of 1 piece (4-1/2" x 2-1/8" x 7/8") (or 136g), Vitamin D content is 758.88 IU (189.72 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 474.3 IU (118.58 %DV).
21. Fish, salmon, pink, canned, total can contents - Vitamin D
  Category for Food is Fish.
  547 IU of Vitamin D in 100g (136.75 %DV).
  Per serving, (typical serving) of 1 can (or 411g), Vitamin D content is 2248.17 IU (562.04 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 464.95 IU (116.24 %DV).
22. Fish, cisco, smoked - Vitamin D
  Category for Food is Fish.
  530 IU of Vitamin D in 100g (132.5 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Vitamin D content is 150.26 IU (37.57 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 450.5 IU (112.63 %DV).
23. Fish, salmon, sockeye, cooked, dry heat - Vitamin D
  Category for Food is Fish.
  526 IU of Vitamin D in 100g (131.5 %DV).
  Per serving, (typical serving) of .5 fillet (or 155g), Vitamin D content is 815.3 IU (203.83 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 447.1 IU (111.78 %DV).
24. Mushrooms, portabella, exposed to ultraviolet light, grilled - Vitamin D
  Category for Food is Vegetables and Vegetable Products.
  524 IU of Vitamin D in 100g (131 %DV).
  Per serving, (typical serving) of 1 cup sliced (or 121g), Vitamin D content is 634.04 IU (158.51 %DV).
25. Fish, salmon, pink, cooked, dry heat - Vitamin D
  Category for Food is Fish.
  522 IU of Vitamin D in 100g (130.5 %DV).
  Per serving, (typical serving) of .5 fillet (or 124g), Vitamin D content is 647.28 IU (161.82 %DV).
26. Fish, sturgeon, mixed species, cooked, dry heat - Vitamin D
  Category for Food is Fish.
  515 IU of Vitamin D in 100g (128.75 %DV).
  Per serving, (typical serving) of 1 cup, cooked (or 136g), Vitamin D content is 700.4 IU (175.1 %DV).
  Foods - Serving of 1 oz, boneless (or 28.35g), Vitamin D content is 146 IU (36.5 %DV).
  Foods - Serving of 1 oz with bone, cooked (yield after bone removed) (or 19g), Vitamin D content is 97.85 IU (24.46 %DV).
  Foods - Serving of 1 cubic inch, boneless (or 17g), Vitamin D content is 87.55 IU (21.89 %DV).
  Foods - Serving of 1 piece (4-1/2" x 2-1/8" x 7/8") (or 145g), Vitamin D content is 746.75 IU (186.69 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 437.75 IU (109.44 %DV).
27. Fish, whitefish, mixed species, smoked - Vitamin D
  Category for Food is Fish.
  512 IU of Vitamin D in 100g (128 %DV).
  Per serving, (typical serving) of 1 cup, cooked (or 136g), Vitamin D content is 696.32 IU (174.08 %DV).
  Foods - Serving of 1 oz, boneless (or 28.35g), Vitamin D content is 145.15 IU (36.29 %DV).
  Foods - Serving of 1 cubic inch, boneless (or 17g), Vitamin D content is 87.04 IU (21.76 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 435.2 IU (108.8 %DV).
28. Fish, catfish, channel, wild, raw - Vitamin D
  Category for Food is Fish.
  500 IU of Vitamin D in 100g (125 %DV).
  Per serving, (typical serving) of 1 fillet (or 159g), Vitamin D content is 795 IU (198.75 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 425 IU (106.25 %DV).
29. Fish, roe, mixed species, raw - Vitamin D
  Category for Food is Fish.
  484 IU of Vitamin D in 100g (121 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14g), Vitamin D content is 67.76 IU (16.94 %DV).
  Foods - Serving of 1 oz (or 28.35g), Vitamin D content is 137.21 IU (34.3 %DV).
  Foods - Serving of 1 can (8 oz), solids and liquid (or 227g), Vitamin D content is 1098.68 IU (274.67 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 411.4 IU (102.85 %DV).
30. Fish, whitefish, mixed species, raw - Vitamin D
  Category for Food is Fish.
  478 IU of Vitamin D in 100g (119.5 %DV).
  Per serving, (typical serving) of 1 fillet (or 198g), Vitamin D content is 946.44 IU (236.61 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 406.3 IU (101.58 %DV).
31. Egg, yolk, dried - Vitamin D
  Category for Food is Dairy and Egg Products.
  458 IU of Vitamin D in 100g (114.5 %DV).
  Per serving, (typical serving) of 1 cup, sifted (or 67g), Vitamin D content is 306.86 IU (76.72 %DV).
  Foods - Serving of 1 tbsp (or 4g), Vitamin D content is 18.32 IU (4.58 %DV).
32. Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat - Vitamin D
  Category for Food is Fish.
  457 IU of Vitamin D in 100g (114.25 %DV).
  Per serving, (typical serving) of 1 oz, boneless (or 28.35g), Vitamin D content is 129.56 IU (32.39 %DV).
  Foods - Serving of 1 cubic inch, boneless (or 17g), Vitamin D content is 77.69 IU (19.42 %DV).
  Foods - Serving of 1 fillet (or 176g), Vitamin D content is 804.32 IU (201.08 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 388.45 IU (97.11 %DV).
33. Fish, salmon, coho, wild, cooked, dry heat - Vitamin D
  Category for Food is Fish.
  451 IU of Vitamin D in 100g (112.75 %DV).
  Per serving, (typical serving) of .5 fillet (or 178g), Vitamin D content is 802.78 IU (200.7 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 383.35 IU (95.84 %DV).
34. Mushrooms, portabella, exposed to ultraviolet light, raw - Vitamin D
  Category for Food is Vegetables and Vegetable Products.
  446 IU of Vitamin D in 100g (111.5 %DV).
  Per serving, (typical serving) of 1 cup diced (or 86g), Vitamin D content is 383.56 IU (95.89 %DV).
  Foods - Serving of 1 piece whole (or 84g), Vitamin D content is 374.64 IU (93.66 %DV).
35. Fish, salmon, sockeye, raw - Vitamin D
  Category for Food is Fish.
  441 IU of Vitamin D in 100g (110.25 %DV).
  Per serving, (typical serving) of 1 oz, boneless (or 28.35g), Vitamin D content is 125.02 IU (31.26 %DV).
  Foods - Serving of .5 fillet (or 198g), Vitamin D content is 873.18 IU (218.3 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 374.85 IU (93.71 %DV).
36. Milk, dry, nonfat, instant, with added vitamin A and vitamin D - Vitamin D
  Category for Food is Dairy and Egg Products.
  440 IU of Vitamin D in 100g (110 %DV).
  Per serving, (typical serving) of 1 cup (or 68g), Vitamin D content is 299.2 IU (74.8 %DV).
  Foods - Serving of 1 envelope (1-1/3 cup) (or 91g), Vitamin D content is 400.4 IU (100.1 %DV).
  Foods - Serving of .333 cup (makes 1 cup reconstituted milk) (or 23g), Vitamin D content is 101.2 IU (25.3 %DV).
37. Milk, dry, nonfat, regular, with added vitamin A and vitamin D - Vitamin D
  Category for Food is Dairy and Egg Products.
  440 IU of Vitamin D in 100g (110 %DV).
  Per serving, (typical serving) of 1 cup (or 120g), Vitamin D content is 528 IU (132 %DV).
  Foods - Serving of .25 cup (or 30g), Vitamin D content is 132 IU (33 %DV).
38. Fish, pompano, florida, raw - Vitamin D
  Category for Food is Fish.
  439 IU of Vitamin D in 100g (109.75 %DV).
  Per serving, (typical serving) of 1 oz, boneless (or 28.35g), Vitamin D content is 124.46 IU (31.12 %DV).
  Foods - Serving of 1 fillet (or 112g), Vitamin D content is 491.68 IU (122.92 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 373.15 IU (93.29 %DV).
39. Fish, salmon, pink, raw - Vitamin D
  Category for Food is Fish.
  435 IU of Vitamin D in 100g (108.75 %DV).
  Per serving, (typical serving) of .5 fillet (or 159g), Vitamin D content is 691.65 IU (172.91 %DV).
  Foods - Serving of 3 oz (or 85g), Vitamin D content is 369.75 IU (92.44 %DV).
40. Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D - Vitamin D
  Category for Food is Fats and Oils.
  429 IU of Vitamin D in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 tablespoon (or 14g), Vitamin D content is 60.06 IU (15.02 %DV).
  Foods - Serving of 1 cup (or 227g), Vitamin D content is 973.83 IU (243.46 %DV).
  Foods - Serving of 1 teaspoon (or 4g), Vitamin D content is 17.16 IU (4.29 %DV).
41. Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D - Vitamin D
  Category for Food is Fats and Oils.
  429 IU of Vitamin D in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14g), Vitamin D content is 60.06 IU (15.02 %DV).
  Foods - Serving of 1 cup (or 229g), Vitamin D content is 982.41 IU (245.6 %DV).
  Foods - Serving of 1 teaspoon (or 4.8g), Vitamin D content is 20.59 IU (5.15 %DV).
42. Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D - Vitamin D
  Category for Food is Fats and Oils.
  429 IU of Vitamin D in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14g), Vitamin D content is 60.06 IU (15.02 %DV).
43. Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D - Vitamin D
  Category for Food is Fats and Oils.
  429 IU of Vitamin D in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14g), Vitamin D content is 60.06 IU (15.02 %DV).
  Foods - Serving of 1 cup (or 229g), Vitamin D content is 982.41 IU (245.6 %DV).
  Foods - Serving of 1 teaspoon (or 4.8g), Vitamin D content is 20.59 IU (5.15 %DV).
44. Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D - Vitamin D
  Category for Food is Fats and Oils.
  429 IU of Vitamin D in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14g), Vitamin D content is 60.06 IU (15.02 %DV).
45. Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D - Vitamin D
  Category for Food is Fats and Oils.
  429 IU of Vitamin D in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14g), Vitamin D content is 60.06 IU (15.02 %DV).
46. Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D - Vitamin D
  Category for Food is Fats and Oils.
  429 IU of Vitamin D in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14g), Vitamin D content is 60.06 IU (15.02 %DV).
  Foods - Serving of 1 cup (or 229g), Vitamin D content is 982.41 IU (245.6 %DV).
  Foods - Serving of 1 teaspoon (or 4.8g), Vitamin D content is 20.59 IU (5.15 %DV).
47. Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D - Vitamin D
  Category for Food is Fats and Oils.
  429 IU of Vitamin D in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14.9g), Vitamin D content is 63.92 IU (15.98 %DV).
48. Milk, dry, whole, with added vitamin D - Vitamin D
  Category for Food is Dairy and Egg Products.
  420 IU of Vitamin D in 100g (105 %DV).
  Per serving, (typical serving) of 1 cup (or 128g), Vitamin D content is 537.6 IU (134.4 %DV).
  Foods - Serving of .25 cup (or 32g), Vitamin D content is 134.4 IU (33.6 %DV).




Vitamin D and Nutrition Facts - Top 198 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh


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