Vitamin D is an essential nutrient that helps the body absorb calcium and supports healthy bones, muscles, nerves, and immune function. The challenge is that relatively few foods naturally contain meaningful amounts of vitamin D.
So, what are the foods high in vitamin D that are actually worth adding to your diet?
The best natural sources include fatty fish such as trout and salmon. Other foods, including egg yolks, beef liver, cheese, and certain mushrooms, provide smaller amounts. Fortified foods such as milk, plant-based beverages, breakfast cereals, and some orange juices can also make an important contribution.
The exact amount of vitamin D can vary by brand, preparation method, animal diet, and whether a food has been fortified. Always check the Nutrition Facts label when buying fortified products.
Key Takeaways
- Fatty fish are among the richest natural food sources of vitamin D.
- Cooked rainbow trout provides about 645 IU (16.2 mcg) per 3-ounce serving.
- Cooked sockeye salmon provides about 570 IU (14.2 mcg) per 3-ounce serving.
- UV-exposed mushrooms can provide substantially more vitamin D than ordinary mushrooms.
- Fortified milk and plant-based beverages can provide vitamin D even though they are not naturally rich sources.
- Egg yolks, beef liver, sardines, tuna, and cheese provide smaller amounts.
- Food labels are important because vitamin D levels in fortified products vary.
- Food is only one source of vitamin D; the body can also make vitamin D through sun exposure.
What Are the Best Foods High in Vitamin D?
Because naturally occurring vitamin D is uncommon in food, the list is shorter than you might expect.
According to the National Institutes of Health (NIH), fatty fish and fish liver oils are among the best natural sources. Some mushrooms can also provide vitamin D, particularly when they have been exposed to ultraviolet (UV) light.
Here are some of the strongest food sources.
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, or about 81% of the U.S. Daily Value.
Try baked or grilled trout with vegetables and whole grains for a balanced meal.
2. Salmon
Salmon is another excellent choice when you’re looking for foods high in vitamin D.
Three ounces of cooked sockeye salmon provide approximately 14.2 mcg (570 IU) of vitamin D.
Salmon is also versatile. Add it to salads, grain bowls, sandwiches, or simply serve it with roasted vegetables.
3. UV-Exposed Mushrooms
Mushrooms are unusual because some can provide vitamin D2 rather than the vitamin D3 commonly found in animal foods.
A half-cup serving of sliced white mushrooms exposed to UV light provides approximately 9.2 mcg (366 IU) of vitamin D. Ordinary mushrooms can contain considerably less.
If you’re looking for plant-based sources, check the package to see whether the mushrooms have been treated with UV light.
4. Sardines
Canned sardines are another convenient vitamin D food source.
Two Atlantic sardines canned in oil provide approximately 1.2 mcg (46 IU) of vitamin D.
They’re easy to add to salads, toast, pasta, or grain bowls.
5. Canned Tuna
Light tuna canned in water provides approximately 1.0 mcg (40 IU) of vitamin D per 3-ounce serving.
It’s not as concentrated a source as salmon or trout, but it can still contribute to your overall intake.
6. Egg Yolks
Eggs contain vitamin D primarily in the yolk, not the white.
One large scrambled egg provides approximately 1.1 mcg (44 IU) of vitamin D.
Eggs can therefore be a useful supporting source, although relying on eggs alone is unlikely to provide all the vitamin D you need.
7. Beef Liver
Beef liver contains a modest amount of vitamin D. Three ounces of braised beef liver provide approximately 1.0 mcg (42 IU).
Because liver is also rich in other nutrients, it can be included as part of a varied diet, but it does not need to be eaten frequently to obtain vitamin D.
8. Cheese
Cheese contains smaller amounts of vitamin D than fatty fish.
For example, 1.5 ounces of cheddar cheese provide approximately 0.4 mcg (17 IU).
One important detail: dairy foods are not automatically fortified with vitamin D. Check the label rather than assuming a cheese or yogurt product contains added vitamin D.
Fortified Foods With Vitamin D
Fortification is particularly important because relatively few foods naturally contain substantial amounts of vitamin D.
In the United States, fortified foods provide much of the vitamin D consumed in the diet. Common examples include milk, plant-based beverages, breakfast cereals, and some orange juice and yogurt products.
Fortified Milk
One cup of vitamin-D-fortified 2% milk provides approximately 2.9 mcg (120 IU) of vitamin D.
Milk can therefore be an easy everyday source, especially when consumed regularly.
Fortified Soy, Almond, and Oat Milk
Many plant-based milk alternatives are fortified with vitamin D.
Depending on the product, one cup can provide approximately 2.5–3.6 mcg (100–144 IU). However, fortification levels vary, so the Nutrition Facts label is the best way to determine how much a particular product contains.
Fortified Breakfast Cereal
Some ready-to-eat breakfast cereals contain added vitamin D.
The amount varies considerably between products, so compare labels when choosing a cereal specifically for vitamin D.
Fortified Orange Juice
Some orange juice products contain added vitamin D. Again, this is not true of every brand, which makes checking the label essential.
Vitamin D Food Sources at a Glance
| Food | Typical serving | Vitamin D |
|---|---|---|
| Farmed 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 |
| Atlantic sardines | 2 sardines | 1.2 mcg / 46 IU |
| Large scrambled egg | 1 egg | 1.1 mcg / 44 IU |
| Beef liver, braised | 3 oz | 1.0 mcg / 42 IU |
| Light tuna, canned in water | 3 oz | 1.0 mcg / 40 IU |
| Cheddar cheese | 1.5 oz | 0.4 mcg / 17 IU |
Values are examples from the NIH Office of Dietary Supplements and can vary by product, preparation, and fortification.
How Much Vitamin D Do You Need?
The recommended amount depends on age.
For adults ages 19–70, the recommended daily amount is 15 mcg (600 IU). Adults age 71 and older need 20 mcg (800 IU). Pregnant and breastfeeding teens and women have a recommended amount of 15 mcg (600 IU).
These recommendations include vitamin D from food, beverages, and supplements, rather than requiring the entire amount to come from food.
For context, a 3-ounce serving of cooked rainbow trout provides more than the adult recommended amount by itself, while fortified milk provides a smaller but useful contribution.
Can You Get Enough Vitamin D From Food Alone?
Sometimes, but it depends on your overall diet and individual circumstances.
Vitamin D is naturally present in relatively few foods, which can make adequate dietary intake challenging for some people. Fortified foods can help fill the gap, particularly for people who don’t regularly eat fatty fish.
People following vegetarian or vegan diets may need to pay particular attention to fortified foods and UV-exposed mushrooms. Plant foods naturally contain little vitamin D, and mushrooms are one of the notable exceptions.
If you are concerned that you may have low vitamin D, speak with a healthcare professional rather than assuming that increasing food intake or taking a supplement is the appropriate solution.
Natural vs. Fortified Vitamin D Foods
The easiest way to understand the difference is to separate foods into two groups.
Natural sources include:
- Salmon
- Trout
- Sardines
- Tuna
- Egg yolks
- Beef liver
- Cheese
- Some UV-exposed mushrooms
Fortified sources can include:
- Cow’s milk
- Soy milk
- Almond milk
- Oat milk
- Breakfast cereals
- Some orange juices
- Some yogurts
- Other fortified foods
The amount in fortified products can vary significantly, so checking the nutrition label is more reliable than assuming that a food contains a particular amount.
Easy Ways to Add More Vitamin D to Your Diet
You don’t need to completely change your eating habits to include more vitamin D foods.
Try these practical combinations:
Breakfast
Choose fortified milk or a fortified plant-based beverage with breakfast cereal. If eggs are part of your diet, include the yolks rather than using only egg whites.
Lunch
Add canned tuna or sardines to a salad, sandwich, or whole-grain bowl.
Dinner
Aim for salmon or trout several times as part of a varied eating pattern, pairing it with vegetables and a source of whole grains or another carbohydrate.
Plant-Based Option
Look for UV-exposed mushrooms and vitamin-D-fortified plant-based beverages. Read the label because not every mushroom or plant milk product contains the same amount of vitamin D.
What About Sunlight and Vitamin D?
Food isn’t the body’s only source of vitamin D.
The body can produce vitamin D when bare skin is exposed to sunlight. However, the amount produced varies according to factors such as season, time of day, skin exposure, age, skin pigmentation, and other environmental conditions. Sunlight through a window does not provide the same vitamin D-producing exposure.
Because excessive ultraviolet exposure increases skin-cancer risk, deliberately seeking unprotected sun exposure solely to obtain vitamin D isn’t a substitute for a balanced approach to nutrition and healthcare.
Do You Need a Vitamin D Supplement?
Not necessarily.
Many people can obtain vitamin D through a combination of food, fortified foods, sunlight, and, when appropriate, supplements. However, individual needs differ.
If a healthcare professional has identified vitamin D deficiency or recommended supplementation, follow their advice rather than using food intake alone to correct a deficiency.
It’s also important not to assume that more vitamin D is always better. The NIH notes an adult upper limit of 100 mcg (4,000 IU) per day from all sources unless a healthcare professional recommends otherwise.
Common Mistakes When Choosing Vitamin D Foods
Assuming Every Mushroom Is High in Vitamin D
Mushrooms can contain vitamin D2, but the amount varies substantially. UV-exposed mushrooms can contain much more than ordinary mushrooms.
Assuming All Dairy Products Are Fortified
Milk is commonly fortified in the United States, but products made from milk, including many cheeses and ice creams, are generally not automatically fortified. Check the label.
Relying on One Food
A varied diet is a better approach than depending on one ingredient. Combining fatty fish, fortified foods, eggs, and other nutrient-dense foods can make your overall diet more balanced.
Confusing Vitamin D With Calcium
Vitamin D helps the body absorb calcium, but they are different nutrients. A food being high in calcium does not automatically mean it is high in vitamin D.
Frequently Asked Questions
What foods are highest in vitamin D?
Among commonly eaten foods, fatty fish such as rainbow trout and salmon are some of the richest natural sources. UV-exposed mushrooms can also provide substantial vitamin D. Fortified foods can contribute meaningful amounts depending on the product.
What foods contain vitamin D naturally?
Natural vitamin D sources include fatty fish such as salmon, trout, tuna, and mackerel, along with smaller amounts in egg yolks, beef liver, and cheese. Some mushrooms contain vitamin D2, especially when exposed to UV light.
What foods are high in vitamin D but low in calories?
Fatty fish are nutrient-dense sources, although their calorie content varies. For a lower-calorie option, check the nutrition information for UV-exposed mushrooms and fortified beverages, since serving sizes and formulations differ.
What are the best vitamin D foods for vegetarians?
Fortified milk or plant-based beverages, fortified cereals, and UV-exposed mushrooms are useful options. Eggs can also contribute vitamin D for people who include them in their diet.
Can eggs provide enough vitamin D?
Eggs contain vitamin D, particularly in the yolk, but one large egg provides only about 44 IU (1.1 mcg). Eggs can contribute to intake but generally shouldn’t be considered a sole source.
Is salmon a good source of vitamin D?
Yes. Three ounces of cooked sockeye salmon provide approximately 570 IU (14.2 mcg) of vitamin D, making salmon one of the strongest commonly available food sources.
Are mushrooms a good source of vitamin D?
Some are. Mushrooms exposed to UV light can contain substantially more vitamin D2 than ordinary mushrooms. Check product information when buying them specifically for vitamin D.
Conclusion
Adding foods high in vitamin D to your diet doesn’t have to be complicated. Fatty fish such as salmon and trout are among the most effective natural choices, while fortified milk, plant-based beverages, cereals, and selected other products can provide convenient additional sources.
Egg yolks, sardines, tuna, beef liver, cheese, and UV-exposed mushrooms can also contribute smaller or variable amounts.
The most practical strategy is to build variety into your diet rather than depending on one food. Check nutrition labels for fortified products, choose nutrient-dense foods regularly, and speak with a healthcare professional if you are concerned about vitamin D deficiency or whether you need supplementation.
A food-first approach can be a useful part of maintaining adequate vitamin D intake, but individual nutritional needs can vary.
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