15 Foods That Are Surprisingly High in Vitamin D
Discover the top natural and fortified foods rich in vitamin D, essential for strong bones, immunity, and overall health.
15 Delicious Foods High in Vitamin D
Vitamin D, also known as the “sunshine vitamin,” plays a critical role in bone health, immune function, and overall wellbeing. While our bodies can produce vitamin D with adequate sun exposure, many people don’t get enough sunlight year-round and need to rely on dietary sources. Fortunately, a variety of delicious foods—both natural and fortified—can help boost your intake. Read on to discover 15 foods rich in vitamin D, why you need this essential nutrient, how much you need, and practical tips for incorporating these foods into your diet.
Why Do You Need Vitamin D?
Vitamin D is a fat-soluble vitamin that regulates the absorption of calcium and phosphorus, two minerals vital for strong bones and teeth. It also helps modulate immune function, reduce inflammation, and regulate cell growth. Deficiency can contribute to brittle bones, muscle weakness, and an increased risk of chronic diseases such as osteoporosis and some autoimmune conditions.
- Supports calcium absorption for bone health
- Boosts immunity and helps fight infections
- Regulates mood and may reduce risk of depression
- Plays a role in muscle health and nerve function
How Much Vitamin D Do You Need?
The recommended dietary allowance (RDA) for vitamin D depends on your age, sex, and life stage:
- Adults (19-70 years): 600 IU (15 mcg) per day
- Adults over 70: 800 IU (20 mcg) per day
- Pregnant/breastfeeding women: 600 IU (15 mcg) per day
Very few foods naturally contain high levels of vitamin D, making fortified foods and supplements important strategies for many people, especially when sunlight is limited.
Top 15 Foods High in Vitamin D
Below are 15 foods—both natural and fortified—that are excellent sources of vitamin D. To help you make informed choices, we’ve also noted the approximate amount of vitamin D provided by typical serving sizes. Values may vary by preparation, brand, and whether the food is wild or farmed.
1. Salmon
Vitamin D content: 383–570 IU per 3-ounce cooked serving (varies by species and whether wild or farmed)
- Wild-caught salmon, such as sockeye or pink, tends to have more vitamin D than farmed varieties. Some wild salmon can provide up to 900 IU per serving.
- Try it baked, broiled, grilled, or in salads for a protein-packed, vitamin D-rich meal.
2. Rainbow Trout
Vitamin D content: 645 IU per 3-ounce cooked serving
- Rainbow trout is not only high in vitamin D but also rich in protein and omega-3 fatty acids.
- Delicious grilled, roasted, or pan-seared with lemon and herbs.
3. Herring
Vitamin D content: 182 IU per 3-ounce cooked serving (fresh Atlantic herring: 167 IU; pickled: 113 IU)
What others are reading
- Herring is enjoyed fresh, smoked, pickled, or canned worldwide, especially in Northern European cuisines.
- Pickled herring is convenient, but check sodium content if watching salt intake.
4. Sardines
Vitamin D content: 164–193 IU per 3-ounce serving (canned in oil, drained)
- Sardines offer a budget-friendly, shelf-stable source of vitamin D, healthy fats, and calcium (especially when consumed with the bones).
- Enjoy them on whole-grain crackers, in salads, or tossed with pasta.
5. Mackerel
Vitamin D content: Around 643 IU per 3.5-ounce (100-gram) serving
- Mackerel is a flavorful oily fish that’s packed with vitamin D and omega-3 fatty acids.
- Great grilled or broiled with a simple seasoning.
6. Tuna
Vitamin D content: 231–269 IU per 3-ounce canned serving (in water or oil)
- Canned tuna is affordable and widely available, though it does contain some mercury. Light tuna is lower in mercury than albacore.
- Perfect in sandwiches, salads, or casseroles.
7. Cod Liver Oil
Vitamin D content: 1,360 IU per tablespoon or about 450 IU per teaspoon
- Cod liver oil provides more than 100% of the daily vitamin D requirement per serving, plus a significant amount of vitamin A and healthy omega-3s.
- Often taken as a supplement; best consumed in moderation due to high vitamin A content.
8. Egg Yolks
Vitamin D content: About 37 IU per large egg yolk
- Egg yolks contain small but useful amounts of vitamin D. The levels are higher in eggs from chickens raised outdoors or fed vitamin D-enriched feed.
- Incorporate eggs into your breakfast, salads, or baked dishes for a nutrient boost.
9. Mushrooms (Exposed to UV Light)
Vitamin D content: 366 IU per half-cup sliced, raw (portabella: 8 mcg per 3 oz)
- Only mushrooms exposed to ultraviolet (UV) light are significant sources of vitamin D2. Wild mushrooms or those labeled “UV-exposed” are best.
- Portabella, maitake, and shiitake mushrooms often contain higher amounts when grown under UV.
- Grill or sauté as a meat alternative or add to salads and stir-fries.
10. Fortified Milk (Dairy and Plant-Based)
Vitamin D content: 100–144 IU per cup for fortified dairy or plant milks
- Most cow’s milk and many non-dairy milks (soy, almond, oat) are fortified with vitamin D. Check labels to confirm fortification.
- Add to cereals, smoothies, or enjoy as a beverage.
11. Fortified Yogurt
Vitamin D content: Around 120 IU per cup (varies by brand)
- Look for plain low-fat yogurt or Greek yogurt fortified with vitamin D. This also provides protein and gut-friendly probiotics.
- Add fruit, nuts, or seeds for a balanced snack.
12. Fortified Orange Juice
Vitamin D content: 100 IU per 8-ounce serving (varies by brand)
- Many orange juice brands add vitamin D for an extra nutrition boost.
- Provides a plant-based, dairy-free option for those with lactose intolerance or vegans.
13. Fortified Ready-to-Eat Cereals
Vitamin D content: 80 IU per serving (10% DV; varies by brand)
- Breakfast cereals and bars often contain added vitamin D. This is a convenient way to help meet daily needs.
- Choose whole-grain options and pair with fortified milk for an added boost.
14. Cheese (Certain Types)
Vitamin D content: Natural cheeses generally contain low amounts, but some cheese products are fortified (check nutrition labels).
- Fortified cheeses are available in some markets, especially reduced-fat varieties.
- Enjoy in moderation as part of a balanced diet.
15. Tofu (Fortified)
Vitamin D content: Varies significantly; some brands fortified with up to 100 IU per 3.5-ounce serving
- Fortified tofu can be an important source of vitamin D for those following plant-based diets.
- Check packaging to confirm vitamin D content.
Tips for Getting More Vitamin D From Food
- Check nutrition labels for fortification amounts, since not all brands add vitamin D.
- Incorporate a mix of natural and fortified foods every day to help meet your needs.
- If you have limited sun exposure or dietary restrictions, speak with your healthcare provider about whether you need a vitamin D supplement.
- Remember, a combination of food sources, sensible sun exposure, and supplements (if needed) is the best strategy for most people.
Vitamin D Comparison Table
| Food | Serving Size | Vitamin D (IU) |
|---|---|---|
| Salmon (sockeye, cooked) | 3 oz | 570 |
| Rainbow trout (cooked) | 3 oz | 645 |
| Sardines (canned in oil) | 3 oz | 164 |
| Canned tuna (light, in water) | 3 oz | 269 |
| Herring (fresh/pickled) | 3 oz | 182/113 |
| Egg yolk | 1 large | 37 |
| Mushrooms (UV-exposed) | ½ cup | 366 |
| Cod liver oil | 1 tbsp | 1,360 |
| Fortified milk | 1 cup | 120 |
| Fortified orange juice | 1 cup | 100 |
| Fortified cereal | 1 serving | 80 |
Who is Most at Risk for Vitamin D Deficiency?
- People with limited sun exposure, including those who live in northern latitudes or spend much of their time indoors
- Older adults (due to reduced skin synthesis and dietary intake)
- People with darker skin, since melanin reduces vitamin D production
- Individuals following vegan or plant-based diets that exclude fish, dairy, and eggs
- Those with conditions that affect fat absorption, such as celiac or Crohn’s disease
Frequently Asked Questions (FAQs) About Vitamin D Foods
Q: Can you get enough vitamin D from sunlight alone?
A: For many individuals, 5-30 minutes of midday sun exposure a few times a week may be sufficient. However, factors like latitude, season, skin pigmentation, and sunscreen use can significantly reduce vitamin D synthesis, making dietary sources and supplements important for many people.
Q: Are plant sources of vitamin D as effective as animal sources?
A: UV-exposed mushrooms provide vitamin D2, while animal sources offer vitamin D3 (considered more potent and bioavailable). Both forms contribute to your daily intake, but D3 may be slightly more effective for raising blood levels.
Q: Is too much vitamin D from food dangerous?
A: It is rare to reach toxic levels of vitamin D from food alone. Toxicity is more likely to occur from excessive supplement use, which can lead to hypercalcemia (too much calcium in the blood).
Q: Are fortified foods a good way to meet vitamin D needs?
A: Absolutely. Fortified milk, juice, cereal, yogurt, and plant-based milks are essential sources for many people, especially those with limited access to fish or sun exposure.
Q: What are the symptoms of low vitamin D?
A: Possible symptoms include fatigue, bone pain, muscle weakness, increased risk of infections, and, in severe cases, bone loss or fractures.
Practical Menu Ideas to Boost Vitamin D
- Breakfast: Fortified cereal with fortified milk and a poached egg
- Lunch: Salmon salad with leafy greens, cherry tomatoes, and hard-boiled egg slices
- Snack: Greek yogurt (fortified) with fruit, or sardines on whole-grain toast
- Dinner: Grilled rainbow trout, sautéed UV-exposed mushrooms, and fortified orange juice on the side
Final Word
Vitamin D is essential for bone health, immunity, and wellness. While sunshine helps your body make it naturally, adding more vitamin D-rich foods to your daily diet can help bridge gaps, particularly during the winter months or in situations of limited sunlight. Enjoy a variety of seafood, eggs, mushrooms, and fortified foods for a healthy, balanced intake.
References
- https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d
- https://www.webmd.com/vitamins-and-supplements/ss/slideshow-foods-high-in-vitamin-d
- https://www.dietaryguidelines.gov/sites/default/files/2024-08/Food-Sources-Vitamin-D-Standard-508C.pdf
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d
- https://nutritionsource.hsph.harvard.edu/vitamin-d/
- https://health.unl.edu/9-vitamin-d-deficiency-symptoms-and-10-high-vitamin-d-foods/
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
- https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.learning-about-high-vitamin-d-foods.acj1860
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