EXPLORE A NUTRIENT
Vitamin D (IU)
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Combined vitamin D2 and D3 reported in international units; both forms remain distinct. [1]
A conceptual representation, not a molecular structure.
Description, source and attribution
A conceptual grouping, not a molecular structure. This reporting category contains multiple components or represents a calculated quantity.
Original Bitameans conceptual/fallback artwork; not a chemical structure. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
152 foods with data 54 not reported, excluded from ranking
- Chestnuts
Nuts, chestnuts, european, roasted, exactly as identified by USDA.
0 IU - Chickpeas
Mature chickpeas, boiled without salt.
0 IU - Cinnamon
Spices, cinnamon, ground, exactly as identified by USDA.
0 IU - Cloves
Spices, cloves, ground, exactly as identified by USDA.
0 IU - Unsweetened cocoa powder
Cocoa, dry powder, unsweetened, exactly as identified by USDA.
0 IU - Coconut
Raw coconut flesh.
0 IU - Coconut milk
Nuts, coconut milk, raw (liquid expressed from grated meat and water), exactly as identified by USDA.
0 IU - Collard greens
Collards, cooked, boiled, drained, without salt, exactly as identified by USDA.
0 IU - Couscous
Couscous, cooked, exactly as identified by USDA.
0 IU - Black-eyed peas
Cowpeas, catjang, mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
0 IU - Blue crab
Crustaceans, crab, blue, cooked, moist heat, exactly as identified by USDA.
0 IU - Cranberries
Cranberries, raw, exactly as identified by USDA.
0 IU
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Vitamin D (IU) (Vitamin D (D2 + D3), International Units), in IU per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet discusses the nutrient family. Vitamin D (D2 + D3), International Units is the specific USDA measurement on this page. Do not apply family intake recommendations directly to this form or unit; use the definitions, population groups, and food/supplement distinctions in the source.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Vitamin D: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is vitamin D and what does it do?
Vitamin D is a nutrient you need for good health. It helps your body absorb calcium, one of the main building blocks for strong bones. Together with calcium, vitamin D helps protect you from developing osteoporosis, a disease that thins and weakens the bones and makes them more likely to break. Your body needs vitamin D for other functions too. Your muscles need it to move, and your nerves need it to carry messages between your brain and your body. Your immune system needs vitamin D to fight off invading bacteria and viruses.
How much vitamin D do I need?
The amount of vitamin D you need each day depends on your age. Average daily recommended amounts are listed below in micrograms (mcg) and International Units (IU).
Identity and structure sources
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13