EXPLORE A NUTRIENT
Vitamin D3 (cholecalciferol)
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Chemical reference: cholecalciferol (C27H44O). USDA reports Vitamin D3 (cholecalciferol) separately. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Reference depiction: cholecalciferol. Formula C27H44O; PubChem CID 5280795; charge 0. This is a chemical reference, not a depiction of its physical appearance in food.
PubChem Compound 5280795, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
34 foods with data 172 not reported, excluded from ranking
- Rainbow trout
Farmed rainbow trout, cooked with dry heat.
19 µg - Halibut
Fish, halibut, Atlantic and Pacific, cooked, dry heat, exactly as identified by USDA.
5.8 µg - Atlantic herring
Fish, herring, Atlantic, cooked, dry heat, exactly as identified by USDA.
5.4 µg - Canned sardines
Atlantic sardines canned in oil, drained solids with bone.
4.8 µg - Tilapia
Tilapia cooked with dry heat; added salt/fat not specified.
3.7 µg - Egg
Whole egg, hard-boiled.
2.2 µg - Atlantic cod
Atlantic cod, cooked with dry heat.
1.2 µg - Canned light tuna
Light tuna canned in water, drained solids; not specified as no-salt-added.
1.2 µg - Whole milk
Whole cow's milk, 3.25% milkfat, with added vitamin D.
0.96 µg - Haddock
Fish, haddock, cooked, dry heat, exactly as identified by USDA.
0.6 µg - Brie cheese
Cheese, brie, exactly as identified by USDA.
0.5 µg - Gouda cheese
Cheese, gouda, exactly as identified by USDA.
0.5 µg
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 D3 (cholecalciferol) (Vitamin D3 (cholecalciferol)), in µg 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 D3 (cholecalciferol) 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
- PubChem Compound 5280795: Vitamin D3 · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13