Vitamin D Foods Chart: Easy Guide to Dietary Sources

If you are looking for simple ways to get more vitamin D through your diet, a vitamin D foods chart can make choosing the right foods much easier.

Vitamin D is an essential nutrient involved in calcium absorption, bone health, muscle function, and other important processes in the body. However, naturally occurring vitamin D is found in relatively few foods. Fatty fish are among the richest natural sources, while fortified foods such as milk and some plant-based beverages can also make a meaningful contribution.

The chart below brings the most useful sources together in one easy guide.

Key Takeaways

• Fatty fish such as trout and salmon are among the richest natural food sources of vitamin D.
• Fortified milk and some fortified plant-based beverages can provide around 100–144 IU per cup, depending on the product.
• UV-exposed mushrooms can be an important plant-based source of vitamin D2.
• Egg yolks, beef liver, sardines, tuna, and cheese contain smaller amounts.
• Vitamin D content can vary considerably between brands and food varieties.
• Always check the nutrition label on fortified foods for the actual vitamin D amount.
• Food is only one source of vitamin D; sunlight and supplements can also contribute to overall vitamin D status.

Vitamin D Foods Chart

Here is a practical vitamin D foods chart based on amounts reported by the NIH Office of Dietary Supplements.

Food	Typical Serving	Vitamin D	Approx. IU
Cod liver oil	1 tablespoon	34 mcg	1,360 IU
Rainbow trout, cooked	3 oz	16.2 mcg	645 IU
Sockeye salmon, cooked	3 oz	14.2 mcg	570 IU
UV-exposed white mushrooms	½ cup	9.2 mcg	366 IU
Fortified 2% milk	1 cup	2.9 mcg	120 IU
Fortified soy, almond, or oat milk	1 cup	2.5–3.6 mcg	100–144 IU
Fortified breakfast cereal	1 serving	2.0 mcg	80 IU
Sardines, canned	2 sardines	1.2 mcg	46 IU
Egg, scrambled	1 large	1.1 mcg	44 IU
Beef liver, cooked	3 oz	1.0 mcg	42 IU
Light tuna, canned	3 oz	1.0 mcg	40 IU
Cheddar cheese	1.5 oz	0.4 mcg	17 IU

Values can vary by food variety, preparation, fortification, and brand. Check product labels for fortified foods.

The chart shows an important pattern: fatty fish generally provide much more vitamin D per serving than most other foods, while fortified foods can provide consistent smaller amounts.

Best Foods High in Vitamin D

1. Rainbow Trout

Rainbow trout is one of the most concentrated food sources of vitamin D.

A 3-ounce serving of cooked farmed rainbow trout provides approximately 16.2 mcg (645 IU) of vitamin D according to the NIH food table.

It is also a useful source of protein and other nutrients, making it an excellent addition to a balanced meal.

2. Salmon

Salmon is another excellent source of vitamin D.

Three ounces of cooked sockeye salmon provide approximately 14.2 mcg (570 IU).

Salmon is particularly convenient because it can be prepared in many ways, including grilling, baking, roasting, or adding it to salads and grain bowls.

3. UV-Exposed Mushrooms

Mushrooms are unusual among plant foods because certain varieties can provide vitamin D2, particularly when they have been exposed to ultraviolet light.

The NIH lists 9.2 mcg (366 IU) for ½ cup of sliced white mushrooms exposed to UV light.

Not every mushroom contains this amount, so look for products specifically identified as vitamin-D-enhanced or UV-exposed.

4. Fortified Milk

Fortified milk is an easy everyday source of vitamin D.

One cup of fortified 2% milk provides approximately 2.9 mcg (120 IU) in the NIH example.

Because fortification practices differ between countries and products, check the nutrition label rather than assuming every milk product contains the same amount.

5. Fortified Plant-Based Milk

Soy, almond, and oat beverages are often fortified with vitamin D.

The NIH lists approximately 2.5–3.6 mcg (100–144 IU) per cup across various fortified products.

This makes fortified plant-based milk a useful option for people who do not consume dairy.

foods high in vitamin D

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Vitamin D-Rich Foods: Natural vs. Fortified Source

Not all vitamin D foods work in exactly the same way.

Natural Vitamin D Food Sources

Naturally occurring vitamin D is found in relatively few foods.

Important examples include:

• Salmon
• Trout
• Tuna
• Mackerel
• Sardines
• Egg yolks
• Beef liver
• Cheese
• Some mushrooms

Fatty fish and fish liver oils are among the strongest natural food sources.

Fortified Vitamin D Foods

Fortification means vitamin D has been added to a food or beverage.

Common examples include:

• Milk
• Soy milk
• Almond milk
• Oat milk
• Breakfast cereals
• Some orange juice
• Some yogurt products
• Certain other fortified foods

Fortified foods are particularly useful because relatively few foods naturally contain substantial vitamin D.

Vitamin D Foods for Adults

Most adults need 15 mcg (600 IU) of vitamin D per day, while adults 71 and older need 20 mcg (800 IU) according to NIH guidance.

A food-first approach can help contribute to this requirement.

For example, a day could include:

Breakfast

• Fortified milk or plant-based milk
• Fortified cereal
• Egg

Lunch

• Salad with canned tuna or sardines

Dinner

• Baked salmon or trout
• Vegetables
• Whole grains

This type of meal pattern provides vitamin D alongside protein, minerals, fiber, and other nutrients.

Vitamin D Foods for Vegetarians

Vegetarian diets can still include vitamin D sources, but food choices may need more attention because many naturally rich sources are animal-based.

Useful options include:

• UV-exposed mushrooms
• Fortified plant-based milk
• Fortified breakfast cereals
• Fortified yogurt
• Fortified orange juice, where available
• Eggs, for people who include them in their diet

The most important step is to check labels because not every plant-based product is fortified with vitamin D.

vitamin D rich foods

Vitamin D Foods for People Who Avoid Dairy

If you do not consume dairy, you do not necessarily need to miss out on vitamin D.

Try choosing:

• Fortified soy milk
• Fortified almond milk
• Fortified oat milk
• Fortified cereals
• UV-exposed mushrooms
• Fatty fish, if included in your diet
• Fortified non-dairy products

Always compare nutrition labels because fortification levels vary.

Vitamin D2 vs. Vitamin D3 in Foods

Vitamin D exists primarily in two forms:

• Vitamin D2 (ergocalciferol)
• Vitamin D3 (cholecalciferol)

Mushrooms exposed to UV light can provide vitamin D2, while animal-based foods commonly provide vitamin D3.

Both forms can contribute to vitamin D status. The NIH notes that vitamin D3 may raise blood vitamin D levels somewhat more and for longer than vitamin D2, although both forms are absorbed and used by the body.

How Much Vitamin D Can You Get From Food?

The amount varies considerably.

For example, a 3-ounce serving of cooked rainbow trout provides about 645 IU, while a cup of fortified milk provides about 120 IU in the NIH examples.

This difference explains why it is useful to combine several vitamin D food sources rather than relying on one food every day.

It is also important to remember that food values are not universal. Fish species, farming methods, preparation, mushroom treatment, fortification practices, and brands can all affect vitamin D content.

Can Food Alone Provide Enough Vitamin D?

For some people, dietary sources can make a substantial contribution to vitamin D intake. However, getting enough vitamin D exclusively from food may be challenging because relatively few foods naturally contain significant amounts.

For most adults ages 19–70, the recommended amount is 600 IU (15 mcg) per day. Adults 71 and older need 800 IU (20 mcg).

Some people may need supplements depending on their diet, sun exposure, health conditions, medications, or vitamin D status.

If you suspect deficiency, speak with a healthcare professional rather than automatically taking high-dose supplements.

NIH Vitamin D Fact Sheet

Vitamin D Foods and Calcium: Why They Work Well Together

Vitamin D and calcium are closely connected.

Vitamin D helps the body absorb calcium and plays an important role in maintaining healthy bones. This makes meals containing both nutrients a practical choice.

Examples include:

• Fortified milk with a balanced breakfast
• Salmon with vegetables and a calcium-containing side
• Fortified plant milk with fortified cereal
• Yogurt fortified with vitamin D, where available
• Eggs with vegetables and other calcium-rich foods

However, eating a food high in vitamin D does not automatically mean it is high in calcium. Nutrients should be considered separately when planning meals.

foods high in calcium

How to Add More Vitamin D Foods to Your Diet

You do not need to completely redesign your diet to eat more vitamin D foods.

Try these simple strategies:

Add Fatty Fish to Your Weekly Meals

Use salmon, trout, sardines, or tuna in salads, sandwiches, rice bowls, or main meals.

Choose Fortified Beverages

If you regularly drink milk or plant-based beverages, choose a product that provides vitamin D when appropriate.

Upgrade Breakfast

Pair fortified cereal with fortified milk or a fortified plant-based beverage.

Look for UV-Exposed Mushrooms

Use vitamin-D-enhanced mushrooms in omelets, soups, stir-fries, or grain bowls.

Read the Nutrition Label

The vitamin D amount can vary from one product to another. Checking the label is the easiest way to know how much you are actually getting.

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What Foods Do Not Contain Much Vitamin D?

Many healthy foods contain little or no vitamin D.

For example, the NIH table lists essentially no vitamin D in foods such as:

• Apples
• Bananas
• Broccoli
• Carrots
• Almonds
• Lentils
• Brown rice
• Whole-wheat bread
• Sunflower seeds
• Edamame

This does not mean these foods are unhealthy. They simply should not be relied upon as significant vitamin D sources.

A balanced diet should include a wide variety of foods, with specific foods contributing specific nutrients.

Does Cooking Destroy Vitamin D?

Cooking and food preparation can affect nutrient content, but vitamin D is generally not a nutrient you need to avoid cooking altogether.

The more important issue is that vitamin D content varies substantially between foods and products before preparation.

For fortified foods, check the product’s nutrition label. For fish and other natural sources, published nutrient values can differ depending on species, farming conditions, portion size, and preparation method.

Should You Take a Vitamin D Supplement?

Not everyone needs a separate vitamin D supplement.

The NIH recommends discussing supplementation with a healthcare professional when there is concern about inadequate intake or vitamin D status. Your total intake from foods, beverages, multivitamins, and individual supplements should be considered together.

The adult tolerable upper intake level is 4,000 IU (100 mcg) per day unless a healthcare professional recommends otherwise. This is an upper safety limit, not a target intake.

Taking more vitamin D than you need does not automatically provide additional benefits and can cause toxicity at excessive levels.

Vitamin D Foods Chart: Quick Shopping List

If you want a simple shopping list, prioritize:

High-vitamin-D choices

• Salmon
• Trout
• Sardines
• Mackerel
• Tuna

Fortified choices

• Fortified milk
• Fortified soy milk
• Fortified almond milk
• Fortified oat milk
• Fortified breakfast cereal
• Other fortified foods

Additional sources

• UV-exposed mushrooms
• Eggs
• Beef liver
• Cheese

When shopping, check the nutrition label to confirm the actual amount of vitamin D.

Frequently Asked Questions

What foods are highest in vitamin D?

Fatty fish such as trout and salmon are among the richest natural food sources of vitamin D. UV-exposed mushrooms and fortified foods can also provide meaningful amounts.

What is the best vitamin D food?

There is no single best food for everyone, but fatty fish such as trout and salmon provide substantially more vitamin D per serving than most other common foods.

What foods are high in vitamin D for vegetarians?

Vegetarians can choose UV-exposed mushrooms, fortified plant-based beverages, fortified cereals, fortified yogurt, and eggs if included in their diet.

Are eggs a good source of vitamin D?

Egg yolks contain vitamin D, but the amount is relatively modest. The NIH lists approximately 44 IU (1.1 mcg) in one large scrambled egg.

Which fruits are high in vitamin D?

Most fruits are not naturally significant sources of vitamin D. If a fruit product such as orange juice contains vitamin D, it is generally because the product has been fortified.

Can I get enough vitamin D from food?

Food can provide vitamin D, but relatively few foods naturally contain substantial amounts. Fatty fish and fortified foods are particularly useful sources. Some people may require supplementation depending on their circumstances.

Is milk high in vitamin D?

Fortified milk can be a useful vitamin D source. The NIH lists approximately 120 IU (3 mcg) per cup for fortified 2% milk in its food table, although actual amounts can vary by product and country.

Are mushrooms a source of vitamin D?

Yes. Certain mushrooms can provide vitamin D2, particularly mushrooms exposed to ultraviolet light. Their vitamin D content can vary significantly.

How much vitamin D do adults need each day?

Most adults ages 19–70 need 600 IU (15 mcg) per day, while adults 71 and older need 800 IU (20 mcg).

Conclusion

A vitamin D foods chart makes it easier to see which foods can meaningfully contribute to your daily vitamin D intake.

Fatty fish such as salmon and trout stand out as some of the richest natural sources, while fortified milk, plant-based beverages, cereals, and other fortified foods offer convenient everyday options. UV-exposed mushrooms can also be useful, particularly for people looking for plant-based sources.

The key is variety. Instead of depending on one food, combine several vitamin D sources throughout your meals and check food labels when buying fortified products.

If you are concerned about vitamin D deficiency or considering a high-dose supplement, speak with a healthcare professional. A food-first approach can be an important part of a balanced diet, but individual vitamin D needs can vary.

Use this vitamin D foods chart as a practical starting point—not as a substitute for individualized medical or nutrition advice.