VitaminsµgKey Nutrient

Foods Rich in Vitamin D

Fat-soluble vitamin produced by skin in sunlight. Essential for calcium absorption, bone health, and immune function. Deficiency is widespread in India despite ample sunshine.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Enhances calcium absorption
Supports bone health
Boosts immune system
May improve mood

Deficiency Signs

Rickets in children
Osteomalacia in adults
Increased infection risk
Muscle weakness

Higher needs:Indoor workers · Dark-skinned individuals · Elderly · Breastfed infants

Daily Requirement (RDA)

µg/day

Adult Male

µg/day

Adult Female

µg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Vitamin D

Ranked by µg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	µg/100g	% DV	DB
1	Fish oil, cod liver	250	>999%	USDA
2	Cod liver oil	250	>999%	Ciqual
3	Oil, cod liver	210	>999%	CoFID
4	Pippali Pipli	118	787%	IFCT
5	Curry leaves Gandhela	117	780%	IFCT
6	Pomegranate, maroon seeds Anar	109	727%	IFCT
7	Dried oyster mushroom	109	727%	IFCT
8	Raw cod liver	100	667%	Ciqual
9	Brown gingelly seeds Til	77	510%	IFCT
10	White soya bean Bhatmas	70	465%	IFCT
11	Black gingelly seeds Til	68	452%	IFCT
12	Brown soya bean Bhatmas	66	441%	IFCT
13	White gingelly seeds Til	63	418%	IFCT
14	Black amaranth seed Ramdana	59	391%	IFCT
15	Cod liver, canned, drained	54	362%	Ciqual
16	Amaranth seed, pale brown Ramdana	54	360%	IFCT
17	Horse mackerel, oily (autumn, winter), raw	49	323%	Ciqual
18	Nutmeg Jaiphal	47	311%	IFCT
19	Walnut Akhrot	46	309%	IFCT
20	Cloves Lavang	45	300%	IFCT
21	Mace Avithri	45	299%	IFCT
22	Green cardamom Elaychi	44	291%	IFCT
23	Black cardamom Badi elaychi	44	290%	IFCT
24	Maize, tender, local Makka	42	282%	IFCT
25	Ragi Ragi	41	276%	IFCT
26	Horse mackerel, lean (spring, summer), raw	41	275%	Ciqual
27	Mushroom, common, vitamin D enhanced, fresh, fried, no added fat	39	259%	AFCD
28	Fresh shiitake mushroom	36	243%	IFCT
29	Poppy seeds Postdana	34	226%	IFCT
30	Dry maize Makka	34	224%	IFCT

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Vitamin D do I need daily?▼

The recommended daily allowance (RDA) for Vitamin D is 15µg/day for adult men and 15µg/day for adult women, based on ICMR 2020 guidelines for India.

What does Vitamin D do for the body?▼

Enhances calcium absorption. Supports bone health. Boosts immune system. May improve mood.

What happens if I don't get enough Vitamin D?▼

Vitamin D deficiency can lead to: Rickets in children, Osteomalacia in adults, Increased infection risk, Muscle weakness. Adequate intake through diet or supplementation is recommended.