9 Foods High in Vitamin D

Adequate vitamin D is important for overall health; however, many people are deficient and, in the darker months, our bodies produce less due to decreased sun exposure. So here is a list of the top 9 foods high in vitamin D to ensure you’re meeting optimal levels.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin and one of many essential micronutrients required for optimal health. Also known as the “sunshine” vitamin, Vitamin D is naturally produced by the body through exposure to sunlight and is found in many natural food sources, added to others, and is available in supplemental form.

In foods and dietary supplements, there are two main types of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) (1). Vitamin D2 is found in mushrooms and commonly used in fortified foods, while vitamin D3 is found in animal foods. Vitamin D2 is not as bioavailable as D3, however, it can still raise levels of vitamin D in the body.

All forms of vitamin D are fat-soluble and, therefore, the presence of fat in the gut enhances vitamin D absorption (2).

Benefits of Vitamin D

Vitamin D plays many roles in the body and adequate levels have been associated with a range of health benefits including improved calcium absorption, immune health, bone health, muscle health, heart health, and overall well-being (3, 4, 5). Research on vitamin D has also shown it to be beneficial for specific health conditions such as diabetes, multiple sclerosis, and potentially depression (6, 7).

How much vitamin D do you need?

The current Recommended Dietary Allowance (RDA) for vitamin D varies by age and sex (8):

• Infants 0-12 months: 400 IU/day (10 mcg/day)
• Kids 1-13 years: 600 IU/day (15 mcg/day)
• Teenagers 14-18 years: 600 IU/day (15 mcg/day)
• Adults 19–50 years: 600 IU/day (15 mcg/day)
• Adults 51–70 years: 600 IU/day (15 mcg/day)
• Adults >70 years: 800 IU/day (20 mcg/day)

The RDA reflects the average daily intake amount that is estimated to meet the nutrient requirements of nearly all healthy individuals without health conditions. Research suggests that approximately 50% of the global population and 35% of the United States population suffer from vitamin D deficiency (9).

Can you take too much vitamin D?

Yes, too much vitamin D can be harmful. In the United States and Canada, the tolerable upper intake level (UL) of vitamin D is 4,000 IU (100 mcg) per day for adults and teenagers and 2,000 IU (50 mcg) per day for children. Excessive intake of vitamin D has been shown to cause negative side effects such as nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones (10).

List of Foods Rich in Vitamin D

Here is a list of the top food sources of vitamin D.

1. Trout

While all fatty, oil fish contain vitamin D, trout contains more vitamin D than any other fish. Trout is also one of the best sources of vitamin B12 and a good source of protein and healthy fats. Steelhead, rainbow, or lake trout can be cooked whole or as fillet, and can also be purchased in canned versions. A 3-ounce serving of cooked rainbow trout contains 645 IUs of vitamin D (11).

2. Swordfish

Swordfish is also a good food source of vitamin D, as well as omega-3 fatty acids, selenium, niacin, and lean protein. Swordfish can be grilled, pan-seared, baked or, poached, and also works well as ceviche. A 3-ounce serving of cooked swordfish contains 566 IU of vitamin D (12).

3. Salmon

Salmon is well-known for being a great source of protein and healthy fats, and it’s also a great source of vitamin D. Salmon is great baked, grilled, or broiled and works well in sandwiches, tacos, and salads. A 3-ounce serving of canned salmon contains 493 IU of vitamin D (13).

4. Mackerel

Mackerel is considered one of the most nutritious fishes as it’s particularly rich in omega-3 fatty acids, vitamin B12, selenium, niacin, and phosphorus. Mackerel is delicious pan-fried or barbequed and is frequently used in sushi. A 3-ounce serving of raw mackerel contains 248 IU of vitamin D (14).

5. Sardines

Sardines, especially canned sardines, are one of the most nutrient-dense and underrated foods. Not only are they great sources of protein, healthy fats, and micronutrients, but they are incredibly inexpensive and versatile. Canned sardines can be eaten on toast or crackers, in sandwiches or pasta, or on their own straight out of the can. A 3-ounce serving of canned sardines contains 164 IU of vitamin D (15).

6. Herring

This small fish packs a mighty punch when it comes to nutrition, as a serving of herring contains 24% of the Daily Value (DV) of vitamin D. While less popular in North America, herring, particularly pickled herring, is a popular food in many parts of Europe, and is commonly consumed with bread or potatoes. A 3-ounce serving of raw herring shoulder contains 142 IU of vitamin D (16).

7. Mushrooms

Mushrooms are the only plant food to contain substantial levels of vitamin D and it is found in the form of vitamin D. Like humans, mushrooms biosynthesize vitamin D from sun exposure and, therefore, certain varieties of mushrooms contain more vitamin D than others, especially mushrooms that have been exposed to UV light (17). Chanterelles and morel mushrooms are particularly high in vitamin D compared to other varieties. A 1-cup serving of raw chanterelle mushrooms contains 114 IU of vitamin D (18).

8. Eggs

Eggs, especially egg yolks, are a great source of vitamin D. While most of the protein is found in the white, the yolk is the primary source of healthy fats and micronutrients in whole eggs. A 2-egg serving of large eggs contains 82 IU of vitamin D (19).

9. Beef Liver

Organ meats are rich in micronutrients, and the liver is a particularly great source of vitamin D, vitamin A, and iron. However, because animal liver is so nutrient-dense, it should be consumed in moderation as it can cause health concerns due to the high levels of vitamin A (20). A 3-ounce serving of beef liver contains 42 IU of vitamin D (21).

Ranking of Vitamin D Foods per Serving

Food	Serving Size	Vitamin D (IU) per Serving
Trout	3 ounces	645
Swordfish	3 ounces	566
Salmon	3 ounces	493
Mackerel	3 ounces	248
Sardines	3 ounces	164
Herring	3 ounces	142
Mushrooms	1 cup	114
Eggs	2 eggs	82
Beef Liver	3 ounces	42
Tuna	3 ounces	40
Pork	3 ounces	39
Cod	3 ounces	31
Chicken	3 ounces	14

All nutrition data is based on FoodData Central.

What foods are fortified with vitamin D?

While vitamin D is naturally present in many whole foods, it is also added to certain processed foods in a process known as fortification. The list of foods fortified with vitamin D include:

• Milk, and other dairy products such as yogurt and cheese
• Ready-to-eat breakfast cereals
• Orange juice
• Non-dairy milk, such as almond milk, rice milk, and soy milk
• Infant formulas

The top 5 fortified foods with the highest vitamin D content per serving are (22):

• Chocolate Milk: 1 cup contains 128 IU of vitamin D
• Almond Milk: 1 cup contains 101 IU of vitamin D
• Breakfast Cereal: 1 cup contains 100 IU of vitamin D
• Orange Juice: 1 cup contain 100 IU of vitamin D
• American Cheese: 1 ounce contains 85 IU of vitamin D

What is the best supplement source of vitamin D?

Cod liver oil is the best supplemental source of vitamin D. For those who don’t like eating fatty fish, fish liver oils are a great alternative. One tablespoon (13.6 grams) of cod liver oil contains 1,360 IU of vitamin D, which is 170% of the Daily Value (DV) (23).

That said, because cod liver oil is so high in vitamin A, it can be dangerous if consumed in excess (20). The tolerable upper intake level (UL) for vitamin A is 3,000 mcg per day and one teaspoon (4.5 grams) of cod liver oil contains 1,350 mcg (23, 24). It is best to speak with a health professional before taking cod liver oil and vitamin D supplements.

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