Vitamin D is a fat soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a defiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.

Vitamin D is also known as the "sunshine vitamin," since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of sunshine three times per week is sufficient to produce the body's requirement of vitamin D. The liver and kidneys convert vitamin D from food sources or sunlight to its active form, calcitriol.

Vitamin D is essential for building and maintaining healthy bones because it helps maintain healthy levels of calcium and phosphorus. Vitamin D and calcium are involved in many body functions, including keeping the immune and nervous systems healthy. Calcium is also the principal element in bone, and can only be absorbed by the body when vitamin D is present. Rickets, a vitamin D deficiency disease responsible for softening and weakening bones in children, used to be quite common but is now quite rare in countries that have adopted the practice of fortifying milk products.

Vitamin D RDA

There is no RDA for vitamin D instead there is the Adequate Intake for Vitamin D (Calciferol)

children 1-3 yrs 5 μg
children 4-8 yrs 5 μg
children 9-13 yrs 5 μg
Males 14-50 yrs 5 μg
Males 51-70 yrs 10 μg
Males 70+ yrs 15 μg
Females 14-50 yrs 5 μg
Females 51-70 yrs 10 μg
Females 70+ yrs 15 μg
Pregnancy 19-50 yrs 5 μg
Lactation 19-50 yrs 5 μg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Vitamin D (Calciferol) are:
sardines, salmon, tuna, liver, egg yolk,

We have sorted our nutrition database by foods high in Vitamin D so you can easily see how much Vitamin D (Calciferol) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin D (Calciferol) content by food category.

Search for Vitamin D (Calciferol) content in Food

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Vitamin D (Calciferol) content 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

3D picture of Vitamin D (Calciferol)

Vitamin D and Nutrition Facts - Top 199 Foods


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


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


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


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


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


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

Different forms or alternative names for Vitamin D (Calciferol):
sunshine vitamin

Importance of Vitamin D (Calciferol):
improves absorption and utilization of calcium and phosphorous
required for bone and teeth formation
maintains a stable nervous system
maintains a healthy heart

Deficiency of Vitamin D (Calciferol) may cause:
tooth decay
softening of bones
improper healing of fractures
muscular weakness
inadequate absorption of calcium
retention of phosphorous in the kidneys

Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance