Foods high in vitamin D

Vitamin D helps the body absorb calcium and phosphate, which are needed for bones and teeth, and supports normal muscle function. Cod liver oil leads this list, followed by foods including grilled bloater, raw herring and raw cod roe. Other listed sources include pickled herring, pilchards canned in tomato sauce and canned pink salmon drained of brine.

The list ranks foods by their vitamin D content per 100g, rather than by a usual serving. Typical portion sizes therefore matter when comparing foods, particularly oils and fish. Preparation and packing methods can also affect salt and fat content. Full nutrient figures are provided in the tables below.