Fatty Fish and Fortified Foods: Which Ingredient is Rich in Vitamin D?

December 9, 2025 •

3 min read

While our bodies can produce vitamin D from sunlight exposure, few foods naturally contain significant amounts of this vital nutrient. Knowing which ingredient is rich in vitamin D can help you maintain healthy levels, especially during winter months when sun exposure is limited.

Quick Summary

This guide covers the top natural and fortified food sources of vitamin D, explaining which ingredients provide the most potent forms of this essential nutrient for your health.

Key Points

Fatty Fish is Most Potent: The flesh of oily fish such as salmon, trout, and sardines is one of the richest natural sources of vitamin D3.
Cod Liver Oil Leads the Pack: A single tablespoon of cod liver oil provides an exceptionally high dose of vitamin D.
Fortification is Widespread: Many common foods like cow's milk, plant-based milks, cereals, and orange juice are fortified with vitamin D to aid in public nutrition.
Mushrooms Offer a Plant-Based Source: Certain types of mushrooms, especially when treated with UV light, produce a substantial amount of vitamin D2.
Eggs are a Small Contributor: While egg yolks contain some vitamin D, the amount is modest and varies depending on the chicken's diet and living conditions.
Balance Sources for Best Intake: Combining dietary sources with sensible sun exposure or supplements is often the most effective way to maintain adequate vitamin D levels.

Top Natural Food Sources of Vitamin D

While sunlight is a primary source of vitamin D, certain foods offer a natural way to supplement your intake. The most abundant natural sources are animal-based, particularly fatty fish and fish liver oils.

Oily Fish and Fish Liver Oils

Fatty fish are the superstars of natural vitamin D sources. Wild-caught varieties often contain higher amounts compared to farmed fish.

Cod Liver Oil: This is arguably the most concentrated food source of vitamin D, with just one tablespoon providing a significant percentage of the daily value.
Salmon: Both wild and farmed salmon offer excellent amounts of vitamin D. A 3.5-ounce serving of wild Atlantic salmon can provide a substantial portion of your daily needs.
Sardines and Herring: These smaller, oily fish are not only rich in vitamin D but also pack in omega-3 fatty acids.
Mackerel and Trout: Similar to salmon, these fatty fish are reliable sources of this essential vitamin.

Other Animal-Based Sources

While less concentrated than fish, other animal products also contribute to your vitamin D intake.

Egg Yolks: The vitamin D is concentrated in the yolk of the egg. Eggs from pasture-raised or free-range chickens tend to have higher levels due to increased sun exposure.
Beef Liver: This is another animal-based source, offering a small but noticeable amount of vitamin D.
Cheese: Some types of cheese, such as cheddar and Swiss, contain small amounts of naturally occurring vitamin D.

Fortified Foods and Plant-Based Options

Because few foods naturally contain high levels of vitamin D, fortification is crucial for public health. For vegetarians and vegans, fortified products and a specific type of mushroom are key to a sufficient intake.

The Role of Fortification

Many common food products have vitamin D added during processing to help consumers meet their nutritional needs. Always check the nutrition label for confirmation.

Fortified Milk: Cow's milk is widely fortified in many countries and is a reliable source.
Fortified Plant Milks: Soy, almond, and oat milks are often fortified with vitamin D and other nutrients, making them a suitable option for vegans and those with lactose intolerance.
Fortified Cereals and Orange Juice: Many breakfast cereals and some brands of orange juice are enriched with vitamin D.
Fortified Margarine: Certain brands of margarine also have added vitamin D.

Mushrooms: The Plant Kingdom's Unique Source

Mushrooms are a unique case, as they can produce vitamin D when exposed to ultraviolet (UV) light, much like human skin.

UV-Treated Mushrooms: Many commercially sold mushrooms, including cremini and portobello, are now treated with UV light to significantly boost their vitamin D2 content.
Wild Mushrooms: Wild varieties like maitake and morels naturally produce vitamin D from sun exposure. It's worth noting that vitamin D2 from plants is generally considered less effective at raising blood levels than vitamin D3 from animal sources, though it still offers benefits.

Comparison Table of Vitamin D Sources


Food Source (Serving Size)	Vitamin D (IU)	Best For	Notes
Cod Liver Oil (1 tbsp)	1,360	Highest concentration	Can be taken as a supplement.
UV-Exposed White Mushrooms (½ cup)	366	Vegetarians, vegans	Must be exposed to UV light to be potent.
Cooked Sockeye Salmon (3 oz)	570	Natural, fatty fish	Excellent source of D3 and omega-3s.
Fortified Soy Milk (1 cup)	100-144	Vegans, dairy-free	Check label for vitamin D fortification.
Fortified Cow's Milk (1 cup)	120	Dairy consumers	Widely available and fortified.
Egg (1 large, scrambled)	44	Convenient option	Levels higher in eggs from free-range hens.
Canned Light Tuna (3 oz, drained)	40	Convenient option	Lower mercury tuna is safer for regular consumption.

Conclusion

While sunlight remains a significant contributor to our vitamin D levels, a variety of ingredients can help fill the gap in your diet. Fatty fish like salmon and trout are among the most naturally potent food sources, while cod liver oil offers the highest concentration. For vegetarians and vegans, fortified plant milks, cereals, and UV-treated mushrooms are excellent choices to increase intake. By incorporating a combination of these foods into your diet, you can ensure your body receives this essential nutrient for strong bones, a healthy immune system, and overall well-being. For those with specific dietary needs or health concerns, considering a supplement and consulting a healthcare provider is the safest approach.

Frequently Asked Questions

Fatty fish like salmon, mackerel, tuna, sardines, and trout are the best sources of vitamin D. Wild-caught salmon generally has a higher concentration than farmed salmon.

UV-treated mushrooms can provide a very high dose of vitamin D2, making them a significant source for vegetarians and vegans. However, regular mushrooms grown in the dark contain very little.

Fortified milk and plant-based milks are excellent and reliable sources of vitamin D, but they contain less per serving than fatty fish or cod liver oil.

Yes, canned light tuna contains vitamin D. A 3.5-ounce serving provides a moderate amount, though it also contains some mercury, so moderate consumption is recommended.

Vitamin D2 (ergocalciferol) comes mainly from plant sources like mushrooms, while D3 (cholecalciferol) is typically from animal products. While both benefit the body, some studies suggest D3 may be more effective at raising blood levels over time.

Vegans can get vitamin D from fortified plant milks (soy, almond, oat), fortified cereals, and UV-treated mushrooms. Some supplements offer vegan D3 derived from lichen.

One large egg yolk provides a small amount of vitamin D. The content is higher in eggs from hens with greater outdoor access and sun exposure.