Foods Highest in Ergocalciferol

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

VitaminsUnit: ug per 100g

#	Food	Group	ug/100g
1	Mushroom, common, vitamin D enhanced, fresh, fried, no added fat	Vegetable products and dishes	43.2
2	Mushroom, common, vitamin D enhanced, fresh, raw	Vegetable products and dishes	24.2
3	Mushroom, common, fresh, fried, no added fat	Vegetable products and dishes	4.0
4	Margarine spread, monounsaturated (>65% fat)	Fats and oils	3.6
5	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	3.6
6	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	3.6
7	Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)	Fats and oils	3.6
8	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	3.6
9	Chocolate, dark, high cocoa solids	Confectionery and cereal/nut/fruit/seed bars	3.2
10	Mushroom, common, fresh, raw	Vegetable products and dishes	2.3
11	Oat beverage, fluid, added calcium & vitamins	Dairy & meat substitutes	1.7
12	Soy beverage, reduced fat (~1%), added Ca & vitamins A, B1, B2 & B12	Dairy & meat substitutes	1.7
13	Chocolate, milk	Confectionery and cereal/nut/fruit/seed bars	1.6
14	Confectionery, almond, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	1.3
15	Cake, mud, dark chocolate, homemade, chocolate ganache icing	Cereal based products and dishes	1.3
16	Chocolate, milk, with dried fruit & nuts	Confectionery and cereal/nut/fruit/seed bars	1.2
17	Chocolate, milk, with nuts	Confectionery and cereal/nut/fruit/seed bars	1.1
18	Confectionery, sultana, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	1.1
19	Cake, mud, dark chocolate, homemade, uniced	Cereal based products and dishes	1.1
20	Chocolate, milk, fondant or caramel filled	Confectionery and cereal/nut/fruit/seed bars	1.0
21	Confectionery, peanut, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	1.0
22	Margarine spread, monounsaturated, reduced fat (~55%) & salt (sodium 380 mg/100 g)	Fats and oils	0.89
23	Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	Fats and oils	0.89
24	Biscuit, sweet, chocolate chip, homemade from basic ingredients, fat not further defined	Cereal based products and dishes	0.79
25	Confectionery, dried fruit & nuts, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	0.78
26	Bar, nougat & caramel centre, milk chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	0.62
27	Slice, caramel	Cereal based products and dishes	0.47
28	Liquorice, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	0.47
29	Beverage base, chocolate flavour, added vitamins & minerals (Milo)	Non-alcoholic beverages	0.43
30	Lamb, steak, boneless, lean, grilled, no added fat	Meat, poultry and game products and dishes	0.31
31	Spring roll, meat & vegetable filling, commercial, deep fried	Cereal based products and dishes	0.31
32	Lamb, steak, boneless, untrimmed, grilled, no added fat	Meat, poultry and game products and dishes	0.27
33	Lamb, stir-fry strips, untrimmed, stir-fried, no added fat	Meat, poultry and game products and dishes	0.24
34	Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat	Meat, poultry and game products and dishes	0.24
35	Mutton, roasting piece, with bone, leg, lean, roasted, no added fat	Meat, poultry and game products and dishes	0.24
36	Lamb, with bone, shin, lean, casseroled, no added fat	Meat, poultry and game products and dishes	0.24
37	Lamb, fillet, lean, grilled, no added fat	Meat, poultry and game products and dishes	0.24
38	Lamb, eye of loin, untrimmed, microwaved, no added fat	Meat, poultry and game products and dishes	0.24
39	Lamb, eye of loin, lean, microwaved, no added fat	Meat, poultry and game products and dishes	0.24
40	Lamb, mince, stir-fried, no added fat	Meat, poultry and game products and dishes	0.24
41	Lamb, stir-fry strips, lean, stir-fried, no added fat	Meat, poultry and game products and dishes	0.24
42	Lamb, diced, lean, stir-fried, no added fat	Meat, poultry and game products and dishes	0.24
43	Lamb, fillet, untrimmed, grilled, no added fat	Meat, poultry and game products and dishes	0.23
44	Lamb, diced, untrimmed, stir-fried, no added fat	Meat, poultry and game products and dishes	0.23
45	Lamb, diced, lean, raw	Meat, poultry and game products and dishes	0.22
46	Lamb, cutlet or frenched cutlet, with bone, lean, raw	Meat, poultry and game products and dishes	0.22
47	Lamb, roasting piece, shoulder, lean, raw	Meat, poultry and game products and dishes	0.22
48	Lamb, loin chop, lean, raw	Meat, poultry and game products and dishes	0.22
49	Lamb, chop, with bone, forequarter, lean, raw	Meat, poultry and game products and dishes	0.22
50	Lamb, chop, with bone, chump, lean, raw	Meat, poultry and game products and dishes	0.22

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 ergocalciferol value is zero or not measured.