Foods Highest in Cholecalciferol

Top 50 Australian foods ranked by cholecalciferol content per 100g, sourced from the AFCD.

VitaminsUnit: ug per 100g

#	Food	Group	ug/100g
1	Salmon, pink, canned in brine, drained	Fish and seafood products and dishes	19.3
2	Salmon, red, canned in brine, drained	Fish and seafood products and dishes	19.3
3	Beverage base, chocolate flavour, added vitamins & minerals (Milo)	Non-alcoholic beverages	17.9
4	Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)	Cereals and cereal products	11.9
5	Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)	Fats and oils	11.7
6	Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g	Fats and oils	11.7
7	Anchovy, canned in oil, drained	Fish and seafood products and dishes	11.6
8	Trout, rainbow, aquacultured, baked, no added fat	Fish and seafood products and dishes	9.7
9	Trout, rainbow, aquacultured, raw	Fish and seafood products and dishes	8.9
10	Salmon, flavoured, canned	Fish and seafood products and dishes	8.6
11	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	8.4
12	Margarine spread, monounsaturated (>65% fat)	Fats and oils	8.4
13	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	8.4
14	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	8.4
15	Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)	Fats and oils	8.4
16	Trout, rainbow, aquacultured, steamed, no added fat	Fish and seafood products and dishes	8.4
17	Margarine spread, monounsaturated, reduced fat (~55%) & salt (sodium 380 mg/100 g)	Fats and oils	6.5
18	Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	Fats and oils	6.5
19	Pork, scotch roast, separable fat, baked, no added fat	Meat, poultry and game products and dishes	6.0
20	Pork, round mini roast, separable fat, baked, no added fat	Meat, poultry and game products and dishes	6.0
21	Pork, loin roast, separable fat, baked, no added fat	Meat, poultry and game products and dishes	6.0
22	Pork, loin chop, separable fat, BBQ'd, no added fat	Meat, poultry and game products and dishes	6.0
23	Pork, leg steak (rump), separable fat, fried, no added fat	Meat, poultry and game products and dishes	6.0
24	Pork, forequarter, separable fat, BBQ'd, no added fat	Meat, poultry and game products and dishes	6.0
25	Pork, medallion or loin steak, separable fat, fried, no added fat	Meat, poultry and game products and dishes	6.0
26	Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat	Fish and seafood products and dishes	5.8
27	Pork, round mini roast, separable fat, raw	Meat, poultry and game products and dishes	5.5
28	Pork, medallion or loin steak, separable fat, raw	Meat, poultry and game products and dishes	5.5
29	Pork, crackling, roasted, salted	Meat, poultry and game products and dishes	5.5
30	Pork, loin chop, separable fat, raw	Meat, poultry and game products and dishes	5.5
31	Pork, forequarter (chop, roast, neck), separable fat, raw	Meat, poultry and game products and dishes	5.5
32	Pork, loin roast, separable fat, raw	Meat, poultry and game products and dishes	5.5
33	Pork, leg steak (rump), separable fat, raw	Meat, poultry and game products and dishes	5.5
34	Sprat, blue, wild caught, flesh, skin & bones, raw	Fish and seafood products and dishes	5.5
35	Pork, scotch roast, separable fat, raw	Meat, poultry and game products and dishes	5.5
36	Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat	Fish and seafood products and dishes	5.4
37	Silver perch, aquacultured, baked, no added fat	Fish and seafood products and dishes	5.4
38	Mackerel, grilled, no added fat	Fish and seafood products and dishes	5.4
39	Milk, cow, powder, regular fat, added vitamins A & D	Milk products and dishes	5.3
40	Mullet, yelloweye, fillet, baked, no added fat	Fish and seafood products and dishes	5.2
41	Sardine, Australian, whole, fried, no added fat	Fish and seafood products and dishes	5.2
42	Mackerel, raw	Fish and seafood products and dishes	5.0
43	Salmon, Pacific King, fillet, skinless, raw	Fish and seafood products and dishes	5.0
44	Kingfish, yellowtail, aquacultured, fillet, with skin, raw	Fish and seafood products and dishes	5.0
45	Fish, eel, raw	Fish and seafood products and dishes	5.0
46	Silver perch, aquacultured, raw	Fish and seafood products and dishes	5.0
47	Salmon, Atlantic, fillet, raw	Fish and seafood products and dishes	5.0
48	Barramundi, aquacultured, fillet, grilled, no added fat	Fish and seafood products and dishes	4.9
49	Mullet, yelloweye, fillet, raw	Fish and seafood products and dishes	4.8
50	Silver perch, aquacultured, steamed, no added fat	Fish and seafood products and dishes	4.7

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where cholecalciferol value is zero or not measured.