Vitaminsµg

Vitamin D-Rich Indian Foods

Daily Requirement (RDA)

µg/day

Adult Male

µg/day

Adult Female

µg/day

Child

Source: ICMR 2020

#	Food	µg/100g	% RDA ♂	% RDA ♀	Source
1	Cod liver fish oil	250	1667%	1667%	USDA
2	Pippali Pipli	118	787%	787%	IFCT
3	Curry leaves Gandhela	117	780%	780%	IFCT
4	Maroon seeds pomegranate Anar	109	727%	727%	IFCT
5	Oyster mushroom	109	727%	727%	IFCT
6	Brown gingelly seeds Til	77	510%	510%	IFCT
7	White soya bean Bhatmas	70	465%	465%	IFCT
8	Black gingelly seeds Til	68	452%	452%	IFCT
9	Brown soya bean Bhatmas	66	441%	441%	IFCT
10	White gingelly seeds Til	63	418%	418%	IFCT
11	Black amaranth seed Ramdana	59	391%	391%	IFCT
12	Pale brown amaranth seed Ramdana	54	360%	360%	IFCT
13	Nutmeg Jaiphal	47	311%	311%	IFCT
14	Walnut Akhrot	46	309%	309%	IFCT
15	Cloves Lavang	45	300%	300%	IFCT
16	Mace Avithri	45	299%	299%	IFCT
17	Green cardamom Elaychi	44	291%	291%	IFCT
18	Black cardamom Badi elaychi	44	290%	290%	IFCT
19	Tender maize Makka	42	282%	282%	IFCT
20	Ragi Ragi	41	276%	276%	IFCT
21	Shiitake mushroom	36	243%	243%	IFCT
22	Poppy seeds Postdana	34	226%	226%	IFCT
23	Dry maize Makka	34	224%	224%	IFCT
24	Brown mushrooms	32	213%	213%	USDA
25	Mustard seeds Rai	32	212%	212%	IFCT
26	Amaranth ladoo	31	208%	208%	INDB
27	Baby corn	31	208%	208%	IFCT
28	Mustard seeds baghar	31	204%	204%	INDB
29	Tender red gram Arhar ki fali	29	193%	193%	IFCT
30	Sesame ladoo	29	192%	192%	INDB

All values per 100g edible portion. Data from IFCT 2017, INDB, and USDA FoodData Central.

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