12 Best Foods High in Vitamin D, According to Nutrition Experts
Looking to boost your vitamin D? Discover the top foods—including fish, dairy, and more—that can help you meet your daily needs, as recommended by nutritionists.
Vitamin D is an essential fat-soluble nutrient that plays a vital role in supporting bone health, immune function, and even mood regulation. While sunlight exposure can help your body synthesize vitamin D, many people need to rely on food sources—especially those living in northern latitudes, spending lots of time indoors, or using sunscreen regularly. To help you meet your daily needs, here are the top 12 foods rich in vitamin D, as recommended by nutrition experts.
Why Vitamin D Matters
Vitamin D helps your body absorb calcium, supporting strong bones and teeth. It also supports your immune system and may play a role in reducing inflammation and guarding against certain chronic conditions. The recommended dietary allowance (RDA) for most adults is between 600 to 800 IU (15 to 20 micrograms) per day, but getting enough from diet alone can be challenging.
How Much Vitamin D Do You Need?
- Adults 19-70 years: 600 IU (15 mcg) per day
- Adults 71+ years: 800 IU (20 mcg) per day
- Pediatrics, pregnant and breastfeeding women: Needs may vary; check with a healthcare provider
The following foods can help you reach your vitamin D goals, whether naturally occurring or fortified.
1. Salmon
Salmon is widely regarded as one of the richest natural sources of vitamin D. Wild-caught salmon tends to contain more vitamin D than farmed salmon, although both are beneficial. A three-ounce (85-100g) serving of cooked salmon can offer anywhere from 383 to 570 IU—that’s around 50-70% of your daily needs*.
- Wild Salmon: Higher vitamin D (up to 924 IU per 100g)
- Farmed Salmon: Lower but still substantial (441 IU per 100g)
- Try grilled, baked, or broiled salmon for a nutrient-packed meal
2. Rainbow Trout
Rainbow trout is another potent source of vitamin D, offering roughly 645 IU in a three-ounce cooked portion. This mild, flaky fish is not only high in vitamin D but also heart-healthy omega-3 fatty acids.
- Delicious when grilled or baked with fresh herbs and lemon
- Lower in mercury compared to some other fish
3. Herring and Sardines
Small fish like herring and sardines are nutritional powerhouses. A three-ounce serving of fresh Atlantic herring provides 182 IU, while pickled herring contains about 113 IU. Canned sardines in oil offer about 164 IU per serving.
- Sardines: Convenient, portable, and packed with vitamin D, calcium, and protein
- Herring: Available fresh, smoked, or pickled
Note: Pickled and canned options may be higher in sodium.
4. Mackerel
Mackerel is a fatty fish loaded with vitamin D—roughly 643 IU per 100g (about 3.5 ounces). It’s a rich, flavorful fish often enjoyed smoked or grilled.
- Try adding mackerel to salads, or enjoy atop whole grain toast for a quick lunch
- Both Atlantic and Pacific varieties are good options
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5. Cod Liver Oil
While not technically a food, cod liver oil is a supplement that has long been used as a remedy for vitamin D deficiency. Just one teaspoon provides around 1,360 IU—well over 100% of the daily value for adults. It’s also a great source of vitamin A.
- Ideal for those who don’t eat fish regularly
- Often available in flavored liquid or capsule forms
6. Canned Tuna
Canned tuna is a budget-friendly and versatile way to up your vitamin D. A three-ounce serving of canned light tuna contains about 231 IU.
- Opt for “light” tuna to reduce mercury exposure compared to “white” (albacore) tuna
- Convenient for salads, sandwiches, and casseroles
Note: Pregnant or breastfeeding individuals should limit consumption due to mercury content.
7. Fortified Milk
In the U.S. and many other countries, most cow’s milk is fortified with vitamin D. An eight-ounce (one cup) serving typically provides about 120 IU. Vitamin D helps the body absorb the calcium naturally found in milk, supporting bone strength.
- Choose low-fat or nonfat milk to reduce saturated fat intake
- Fortified milk alternatives, such as soy, almond, and oat milk, contain similar vitamin D levels
8. Fortified Yogurt
Many brands of yogurt are fortified with vitamin D, supplying approximately 3 mcg (120 IU) per cup. Look for labels indicating vitamin D fortification.
- Opt for plain, low-fat yogurt to minimize added sugars
- Great as a snack, breakfast, or base for dressings and sauces
9. Fortified Orange Juice
Some brands of orange juice are fortified to provide a significant dose of vitamin D—up to 137 IU per cup in some products. Since juice also contains vitamin C, it makes for a nutrient-rich start to your day.
- Check packaging to ensure it’s vitamin D fortified
- Pair with a healthy breakfast for a boost
10. Eggs
Eggs, especially the yolks, supply a modest amount of vitamin D. One large egg contains about 37 IU, mainly concentrated in the yellow yolk. Eggs also provide protein, choline, and other nutrients.
- Enjoy hard-boiled, poached, or scrambled eggs as part of a nutritious meal
- Free-range or pasture-raised eggs may offer slightly more vitamin D
11. Mushrooms (Exposed to UV Light)
Mushrooms are one of the few plant-based foods that naturally contain vitamin D. However, only those exposed to ultraviolet (UV) light—as opposed to standard indoor-grown varieties—offer significant amounts. A half-cup serving of UV-exposed white mushrooms delivers about 366 IU.
- Look for packaging that specifies “UV-exposed” for maximum vitamin D benefit
- Add to salads, stir-fries, omelets, or grill as a meat alternative
12. Fortified Cereals
Many breakfast cereals are fortified with vitamin D, typically providing 40–100 IU (up to 10% of the daily value) per serving. Always check the nutrition label for precise vitamin D content.
- Opt for whole grain cereals when possible
- Pair with fortified milk or a milk alternative for a double nutrient boost
Sample Table: Vitamin D Content in Selected Foods
| Food | Serving Size | Vitamin D Content (IU) |
|---|---|---|
| Salmon (wild) | 3.5 oz (100g) | 556–924 |
| Rainbow Trout | 3 oz (85g) | 645 |
| Sardines (canned) | 3 oz (85g) | 164 |
| Canned Tuna | 3 oz (85g) | 231 |
| Fortified Milk | 1 cup (240ml) | 120 |
| Egg (large) | 1 whole | 37 |
Tips for Maximizing Vitamin D Absorption
- Pair vitamin D-rich foods with healthy fats (like olive oil or avocado) to enhance absorption.
- Spend brief periods in sunlight when possible, but always practice sun safety to reduce skin cancer risk.
- Check food labels for fortification, especially when choosing plant-based milk and cereals.
Can You Get Enough Vitamin D from Food Alone?
Although there are several food sources high in vitamin D, it can be tricky to meet your needs through food alone, particularly with limited dietary variety or restricted sun exposure. In some cases, supplements may be recommended by your healthcare provider. Always seek professional advice before starting supplements.
Frequently Asked Questions (FAQs)
Q: Why is vitamin D important for bone health?
A: Vitamin D regulates calcium and phosphorus absorption, crucial for maintaining strong, healthy bones and preventing osteoporosis and fractures.
Q: What are the best non-dairy sources of vitamin D?
A: Fatty fish (like salmon, trout, and sardines), fortified cereals, eggs, cod liver oil, and UV-exposed mushrooms are excellent non-dairy sources.
Q: Are there plant-based sources of vitamin D?
A: Yes. Certain mushrooms exposed to UV light provide substantial vitamin D, and many plant-based milks are fortified with vitamin D.
Q: How does sunlight impact vitamin D levels?
A: Your skin can produce vitamin D when exposed to sunlight, but factors like geographical location, skin tone, and sunscreen use can affect how much is made. Foods and supplements are often needed for sufficient intake.
Q: Can you overdose on vitamin D?
A: It’s highly unlikely through food alone but possible with excessive supplement use. Always follow recommended dosages and consult your doctor if unsure.
Q: What symptoms indicate a vitamin D deficiency?
A: Common symptoms include fatigue, weakened immunity, bone pain, muscle weakness, or mood changes. A blood test can confirm deficiency.
Bottom Line
Vitamin D plays a crucial role in your overall health, but with a mindful diet featuring these expert-backed foods, you can greatly improve your intake. Pair dietary sources with prudent sun exposure and fortification strategies to confidently achieve your vitamin D needs year-round.
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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