Last updated: October 11, 2026. Information checked at the time of writing.
Short answer: in Health Canada’s 2026 Canadian Nutrient File, the richest common food is “Fish, halibut, Greenland (turbot), baked or broiled”, at 35.1 mcg per 100 g. The Daily Value used on Canadian labels is 20 mcg. The table ranks 30 foods by amount per 100 g and shows the amount in a typical serving.
The ranking
| Rank | Food (CNF) | Serving | Per serving | % DV per serving | Per 100 g |
|---|---|---|---|---|---|
| 1 | Fish, halibut, Greenland (turbot), baked or broiled | 75 g | 26.3 mcg | 132% | 35.1 mcg |
| 2 | Fish, swordfish, baked or broiled | 75 g | 19.0 mcg | 95% | 25.4 mcg |
| 3 | Fish, salmon, sockeye (red), baked or broiled | 75 g | 12.5 mcg | 62% | 16.7 mcg |
| 4 | Fish, salmon, pink, canned, drained solids with bone | 75 g | 10.9 mcg | 54% | 14.5 mcg |
| 5 | Fish, salmon, chinook (spring), baked or broiled | 75 g | 9.70 mcg | 48% | 12.9 mcg |
| 6 | Fish, salmon, coho, wild, baked or broiled | 75 g | 8.50 mcg | 42% | 11.3 mcg |
| 7 | Fish, salmon, atlantic, wild, baked or broiled | 75 g | 6.20 mcg | 31% | 8.20 mcg |
| 8 | Fish, tuna, bluefin, fresh, baked or broiled | 75 g | 5.50 mcg | 28% | 7.30 mcg |
| 9 | Fish, salmon, atlantic, farmed, baked or broiled | 75 g | 5.10 mcg | 25% | 6.80 mcg |
| 10 | Fish, trout, rainbow, farmed, baked or broiled | 75 g | 4.80 mcg | 24% | 6.40 mcg |
| 11 | Fish, herring, Atlantic, baked or broiled | 75 g | 4.00 mcg | 20% | 5.40 mcg |
| 12 | Fish, halibut, Atlantic or Pacific, baked or broiled | 75 g | 3.60 mcg | 18% | 4.80 mcg |
| 13 | Egg, chicken, yolk, cooked | 1 yolk | 0.80 mcg | 4% | 4.70 mcg |
| 14 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | 75 g | 3.50 mcg | 18% | 4.60 mcg |
| 15 | Fish, tilapia, baked or broiled | 75 g | 2.80 mcg | 14% | 3.70 mcg |
| 16 | Fish, tuna, yellowfin, baked or broiled | 75 g | 2.60 mcg | 13% | 3.50 mcg |
| 17 | Fish, caviar, black and red, granular | 15 ml | 0.50 mcg | 2% | 2.90 mcg |
| 18 | Fish, mackerel, atlantic, baked or broiled | 75 g | 1.90 mcg | 10% | 2.60 mcg |
| 19 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | 75 g | 1.70 mcg | 8% | 2.30 mcg |
| 20 | Fish, herring, Atlantic, kippered | 75 g | 1.60 mcg | 8% | 2.10 mcg |
| 21 | Fish, tuna, white, canned with water, drained, salt added | 75 g | 1.50 mcg | 8% | 2.00 mcg |
| 22 | Milk, fluid, partly skimmed, 2% M.F. (fortified) | 250 ml | 5.00 mcg | 25% | 1.90 mcg |
| 23 | Fish, anchovy, european, canned with olive oil, drained solids | 15 g | 0.30 mcg | 2% | 1.70 mcg |
| 24 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | 1 large egg | 0.70 mcg | 4% | 1.40 mcg |
| 25 | Fish, pollock, atlantic (boston blue), baked or broiled | 75 g | 1.00 mcg | 5% | 1.30 mcg |
| 26 | Fish, tuna, light, canned in water, drained, salt added | 75 g | 0.90 mcg | 4% | 1.20 mcg |
| 27 | Beef, liver, pan-fried | 75 g | 0.90 mcg | 4% | 1.20 mcg |
| 28 | Fish, cod (scrod), Atlantic, baked or broiled | 75 g | 0.90 mcg | 4% | 1.20 mcg |
| 29 | Plant-based beverage, almond beverage, plain, fortified, refrigerated and/or shelf-stable (fortified) | 250 ml | 3.00 mcg | 15% | 1.20 mcg |
| 30 | Plant-based beverage, soy beverage, plain, fortified, refrigerated and/or shelf-stable (fortified) | 250 ml | 3.00 mcg | 15% | 1.20 mcg |
Source: Health Canada, Canadian Nutrient File 2026 (14th edition). Amounts per 100 g and per serving as listed by the CNF; servings use CNF measures such as one Canada’s Food Guide serving of meat (75 g).
What to know
- Fatty fish lead by a wide margin: turbot, swordfish and salmon.
- Canadian fluid milk must have vitamin D added, so a glass of milk ranks well per serving; fortified plant beverages are flagged.
- Many foods, including most organ meats, have no vitamin D value in the CNF and are left out rather than estimated.
See also: the beef liver guide, the organ meats guide and the best beef liver supplements in Canada.
FAQ
What food has the most vitamin D?
Baked Greenland halibut (turbot), swordfish and sockeye salmon, in the Canadian Nutrient File 2026.
How much vitamin D do I need a day?
The Daily Value on Canadian labels is 20 mcg.
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Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
