Foods that have D3 in them: Your ultimate guide

November 23, 2025 •

4 min read

According to the National Institutes of Health, few foods naturally contain vitamin D, making dietary sources of D3 a key consideration for many people. Knowing what foods have D3 in them is crucial for maintaining bone health, supporting immune function, and regulating mood.

Quick Summary

This guide covers the best natural and fortified food sources of vitamin D3, including fatty fish, eggs, and fortified dairy and plant-based milks. It details the benefits and offers comparisons for increasing your dietary intake.

Key Points

Fatty Fish is Key: The best natural sources of vitamin D3 are fatty fish like salmon, sardines, and mackerel, offering high concentrations of the vitamin.
Cod Liver Oil is Potent: As a highly concentrated source, a tablespoon of cod liver oil provides over 1,300 IU of D3, exceeding the daily value.
Eggs Offer a Small Boost: While less concentrated, the yolk of a large egg contains a small but helpful amount of D3, influenced by the hen's diet.
Fortified Foods are Crucial: Many common foods like milk, plant-based milks, cereals, and orange juice are fortified with vitamin D to help meet daily requirements.
D2 vs. D3 in Plants: Mushrooms exposed to UV light are the primary plant-based source of vitamin D, though they predominantly provide D2, which is less potent than D3.
Combining Sources is Best: A balanced diet including both natural animal sources and fortified products is the most effective way to ensure adequate vitamin D3 intake.

Top natural food sources of D3

While sunlight is a primary source of vitamin D, certain foods provide a valuable dietary intake of D3 (cholecalciferol). The richest natural sources of this essential vitamin are animal-based.

Fatty fish

Fatty fish and seafood are consistently highlighted as some of the most potent natural food sources of vitamin D3. The vitamin is stored in the fatty tissues of these animals, making them a dense source.

Salmon: Wild-caught salmon typically contains higher amounts of vitamin D3 than farmed varieties. A single 3-ounce serving of cooked sockeye salmon can provide a significant portion of your daily recommended intake, around 570 IU.
Sardines and herring: These small but powerful fish are packed with nutrients, including D3. Just two canned Atlantic sardines can offer 46 IU of vitamin D. They are also a great source of omega-3 fatty acids.
Mackerel and trout: Both mackerel and farmed rainbow trout are excellent sources of D3, with a 3-ounce serving of farmed trout containing 645 IU.
Tuna: Canned tuna is a convenient and accessible source of vitamin D. Canned light tuna in water provides about 40 IU per 3-ounce serving.

Cod liver oil

One of the most concentrated sources of vitamin D3 available is cod liver oil. Historically used as a supplement, one tablespoon can contain an impressive 1,360 IU, providing 170% of the Daily Value.

Egg yolks

Though they contain less D3 than fatty fish, egg yolks are a simple and effective source. The vitamin D content in eggs depends on the hen's diet and sun exposure. One large scrambled egg contains about 44 IU of vitamin D.

Beef liver

Beef liver offers a smaller, but still notable, amount of vitamin D3. A 3-ounce serving of braised beef liver contains approximately 42 IU.

Fortified foods with D3

For those who do not eat enough fatty fish or animal products, or for individuals with limited sun exposure, fortified foods are a vital source of vitamin D. While some fortified products may use D2, many use the more potent D3. It is always best to check the nutritional label.

Fortified milk: Both cow's milk and many plant-based milk alternatives (like soy, almond, and oat milk) are commonly fortified with vitamin D. A cup of fortified milk can contain 100-144 IU.
Fortified cereals and oatmeal: A variety of breakfast cereals are fortified with vitamins and minerals, including D3. The amount varies by brand, so checking the label is important.
Fortified orange juice: For those with lactose intolerance or those who prefer a different beverage, fortified orange juice is a good option. A cup can offer about 100 IU of vitamin D.
Some yogurts and cheeses: Certain dairy products, such as some yogurts and cheeses, may be fortified with vitamin D. This is more common in American-style cheese.

Comparison of natural vs. fortified D3 sources


Food Category	Natural Sources	Fortified Sources	Key Considerations
Primary Sources	Fatty fish (salmon, sardines)	Cow's milk, plant-based milks	Natural sources are often more potent; fortified sources ensure a baseline intake.
Potency	Higher, especially cod liver oil	Varies by brand and product type	Natural D3 in animal products is often more bioavailable than D2 from plants.
Accessibility	Can be seasonal or more expensive	Widely available and affordable	Fortified foods are an easy way to get consistent daily D3, especially in winter.
Dietary Restrictions	Not suitable for vegetarians/vegans	Many vegan options available	Vegetarians and vegans can rely on fortified plant-based products and UV-exposed mushrooms.
Nutrient Synergy	Often comes with omega-3s	May be paired with calcium	Natural sources offer a fuller nutrient profile, while fortified foods often address specific deficiencies like calcium and D3.

UV-exposed mushrooms

While mushrooms produce vitamin D2, certain varieties exposed to ultraviolet light can significantly increase their vitamin D content. Some commercially available mushrooms are now treated with UV light, making them a valuable non-animal source of vitamin D. For example, a half-cup of UV-treated white mushrooms can provide 366 IU of vitamin D.

Conclusion

Understanding what foods have D3 in them is a key step toward ensuring adequate vitamin intake, especially for those with limited sun exposure. Natural sources, particularly fatty fish like salmon and cod liver oil, offer the most potent doses. Fortified foods like milk, cereals, and plant-based milk alternatives provide a consistent and accessible way to supplement your intake. By incorporating a variety of these sources into your diet, you can maintain healthy vitamin D levels to support strong bones and overall wellness. For specific dietary needs or deficiencies, consulting a healthcare professional is always the best approach.

One of the richest natural sources is oily fish like salmon.

Frequently Asked Questions

Fatty fish, such as salmon, mackerel, and sardines, are among the richest natural sources of vitamin D3. Cod liver oil is also exceptionally high in D3.

Yes, it is possible to get a significant portion of your D3 from fortified foods like milk, plant-based milks, and cereals, but it is important to check nutrition labels for the exact amounts.

Mushrooms naturally contain vitamin D2, but when exposed to UV light, their vitamin D content increases significantly. Some varieties are specially treated to boost their D3 levels, but this is less common.

Vegetarians can get D3 from egg yolks and cheese, while both vegetarians and vegans can find D3 in fortified plant-based milks, fortified cereals, and UV-exposed mushrooms.

Cod liver oil is a much more concentrated source of vitamin D3 than eating fish alone. One tablespoon of cod liver oil contains a much higher dose than a serving of salmon.

Foods are fortified with vitamin D to help people meet their daily nutrient requirements, especially since few foods naturally contain high levels of D3. This process helps combat widespread vitamin D deficiency.

The D3 from food is the same as the D3 in supplements. However, a varied diet provides other nutrients, while supplements offer a concentrated dose for those who cannot meet their needs through food or sun exposure.