Foods High in Vitamin D: Best Sources

You will have to look hard for any amount of vitamin D in the majority of foods. There are very few natural sources of this vitamin and the only two really good ones are fatty fish and cod liver oil, which can give you as many as 400-800 IU of vitamin D per day. But even if you optimize your diet, it is unlikely you will reach adequate amounts.

While very few foods contain significant amounts of vitamin D, understanding what types of foods are highest in vitamin D is still important. Once a person achieves healthy levels through supplements, sun exposure, or a combination of both, incorporating these foods into their diet will contribute, even modestly, to maintaining healthy levels.

The Best Natural Foods High in Vitamin D

In the table below, you can see shows the top food sources with the most vitamin D per serving. You can also see the percentage of a 1,500 IU daily target that each source reaches. Data below is sourced from the NIH Office of Dietary Supplements and USDA FoodData Central.

When looking at those percentages, we can clearly see that even the highest source of vitamin D, wild-caught salmon, only accounts for approximately 40-67% of the daily recommended intake in one serving.

Fatty Fish

The best place to find the most vitamin D is from fatty fish. Some examples include salmon, mackerel, trout, herring, and sardines. All of these contain vitamin D3, which is the most easily absorbed by our bodies.

But there is another factor that separates wild-caught fish from farmed fish, and that is their diet. Wild-caught salmon primarily eats smaller organisms that are abundant in vitamin D, whereas commercially farmed salmon eats commercially produced feeds that have significantly less amounts. Wild-caught Alaskan and sockeye salmon generally have higher levels of vitamin D than farmed Atlantic salmon, so if you purchase salmon based on its vitamin D content, these are the best options. Farmed Atlantic salmon provides less vitamin D per serving, but it still has some.

Another example of fish that has a relatively good amount of vitamin D is trout. Farmed rainbow trout, specifically, contains approximately 645 IU per serving, which makes it the second best option behind wild-caught salmon, among all types of fish on this list.

Cod Liver Oil

While not technically considered a “food,” cod liver oil is the most concentrated dietary source of vitamin D, as one tablespoon contains approximately 1,360 IU, which is more than nearly every whole food on this list.

In addition to providing a significant amount of vitamin D, cod liver oil also contains vitamin A and omega-3 fatty acids. The flavor can be a little unpleasant (although flavored versions exist), but based strictly on nutritional value, no other food comes remotely close. Think of it as a bridge between food and supplements. If you wish to take fewer pills to achieve a good amount of vitamin D each day, a daily tablespoon of cod liver oil could definitely help.

Egg Yolks

A large egg yolk contains approximately 44 IU of vitamin D. That’s barely enough to account for about 3% of the daily requirement. Eating two eggs at breakfast provides about 88 IU, or less than 6% of the total daily target.

Note that pasture-raised hens produce eggs containing 3-4 times as much vitamin D as those laid by conventionally raised chickens, so roughly 130-180 IU per egg. This is because the chicken’s exposure to sunshine allows it to produce more vitamin D in its system.

Also important to know regarding eggs, is that the fat present within the egg yolk helps facilitate the uptake of vitamin D contained within it, so for eggs, you don’t need to plan for another fat source together to absorb their vitamin D.

Mushrooms

The only type of food that can produce vitamin D naturally without being derived from an animal source is mushrooms. When exposed to ultraviolet (UV) light (either from direct sunlight or specialized UV lamps), mushrooms create vitamin D2. Approximately 366 IU of vitamin D2 can be obtained from a cup of UV-exposed white mushrooms, but research indicates that vitamin D3 produces greater increases in blood levels of circulating 25(OH)D. So while 366 IU of D2 from mushrooms appears similar to a serving of fish, the actual increase in circulating blood levels will likely be lower.

If you choose this option, look for mushrooms labeled “high in vitamin D” or “UV-treated” at the store. Regular mushrooms grown in the dark contain almost zero.

Fortified Foods That Add Vitamin D

Apart from foods naturally containing the vitamin, there exist those that have been artificially fortified. While these will contribute some to your daily total, they’re unlikely to meet all of your needs.

Fortified cow’s milk generally includes approximately 115 IU per cup. Most plant-based milks (almond, soy, oat) are fortified with comparable amounts; however, the amount of vitamin D varies based on the manufacturer. Always read the nutrition information on the label since fortification isn’t consistent across brands.

Orange juice has a typical fortification level of approximately 100 IU per cup. Many types of yogurt are fortified with varying amounts of vitamin D, and a single serving is generally somewhere in the range of 80-100 IU. Many breakfast cereals have variable fortification levels ranging from 40-100 IU per serving.

The type of fortification used also varies geographically. Fortification of cow’s milk is common in the US and Canada while it’s less commonly found in Europe.

Can You Get Enough Vitamin D from Food Alone?

To illustrate how far we’d have to stretch to get close to 1,500 IU of vitamin D using only food, let’s map out the best possible day.

Breakfast: 2 eggs (88 IU) + fortified milk in coffee (58 IU)

Lunch: Wild-caught salmon fillet (800 IU) + UV-treated mushroom side dish (183 IU)

Dinner: Fortified yogurt (80 IU)

Total: approximately 1,209 IU

That represents the absolute best-case scenario: wild-caught salmon for lunch and UV-exposed mushrooms on the side, and it still falls short of the 1,500 IU mark. On an average day without fatty fish, you’re likely getting only about 200-400 IU from food choices.

Food is certainly a meaningful contributor to your overall vitamin D status. But realistically, to achieve and maintain a blood serum concentration greater than 30 ng/mL, most adults will need to supplement on top of their food choices.

If you’re currently considered deficient (below 20 ng/mL), relying solely on food is not enough to correct your deficiency. You’ll need targeted supplementation first, then food helps you maintain corrected levels. Our guide on how to fix low vitamin D levels walks through specific supplementation protocols.

If you want to explore supplement options, see our guide to the best vitamin D supplements.

How to Get More Vitamin D from the Food You Already Eat

There are ways to obtain more vitamin D from the same foods simply by eating them differently.

Because vitamin D is fat-soluble, your body absorbs it better when there’s fat present in the meal. When you cook salmon with olive oil brushed onto vegetables, the absorption is going to be better than salmon cooked without any fat. Egg yolks contain both the vitamin D and the fat required for its absorption, so whole eggs provide more benefit than egg whites alone.

When possible, cook fish with the skin intact. Sometimes vitamin D exists within the fatty layer just beneath the skin, and if you remove it before cooking you lose some of that nutrient content.

While cooking destroys some nutrients due to heat exposure, vitamin D is surprisingly stable compared to other vitamins. Both baking and grilling are acceptable cooking methods that leave most of your vitamin D intact. Only deep-fried fish cooked at extremely high temperatures may lose some vitamin D content. Standard cooking methods don’t affect vitamin D levels negatively.

For a broader understanding of everything vitamin D does beyond food sources, see our vitamin D benefits article. If you believe your current levels may be low, our guide on vitamin D deficiency symptoms can help. And for safe intake limits, see our article on vitamin D toxicity.