Nutrition Diet: What food has the most vitamin D?

October 16, 2025 •

4 min read

An estimated one billion people globally have a vitamin D deficiency, making it one of the most common nutritional deficiencies worldwide. Understanding what food has the most vitamin D is therefore essential for many, as dietary intake is crucial for maintaining proper levels, especially for those with limited sun exposure. This vital nutrient is key for bone health, immune function, and mood regulation.

Quick Summary

Cod liver oil is the single most potent dietary source of vitamin D, far surpassing other natural food sources. Fatty fish like salmon and trout are excellent options, and many common foods are fortified to supplement intake. Mushrooms exposed to UV light offer a plant-based source, while egg yolks and beef liver contain smaller amounts.

Key Points

Cod Liver Oil is Supreme: A single tablespoon of cod liver oil provides over 1,300 IU, making it the most potent dietary source of vitamin D.
Fatty Fish are Excellent Sources: Wild-caught fatty fish like salmon, trout, and mackerel are naturally rich in vitamin D, though levels vary between species and whether they are wild or farmed.
Fortification is Key: Many individuals get a substantial amount of their vitamin D from fortified foods, such as milk, plant-based milks, and cereals.
UV-Exposed Mushrooms Offer a Plant-Based Option: Mushrooms that have been treated with ultraviolet light can be a good vegan source of vitamin D2.
Supplements are a Reliable Option: For those unable to get enough vitamin D from diet and sunlight alone, supplements (D2 or D3) are a safe and effective alternative, as recommended by a healthcare provider.
Beware of Wild vs. Farmed Fish: Wild-caught salmon often contains higher levels of vitamin D than farmed salmon due to differences in diet and environment.

The #1 Food Source for Vitamin D: Cod Liver Oil

When it comes to concentrated vitamin D content from a single food source, nothing beats cod liver oil. A single tablespoon contains a remarkable 1,360 IU (International Units) of vitamin D, which is well over the daily value recommended for most adults. This makes it a highly effective dietary tool for rapidly boosting your vitamin D levels. Historically, cod liver oil was used to prevent rickets in children, and it continues to be a powerful, nutrient-dense supplement. It's also an excellent source of anti-inflammatory omega-3 fatty acids, though it is very high in vitamin A, which should be monitored to avoid excessive intake.

Fatty Fish: A Rich Natural Source

Oily, fatty fish are among the best natural food sources of vitamin D. The amount can vary depending on the species and whether it is wild-caught or farmed. In general, a 3.5-ounce serving of fatty fish can provide a significant portion of your daily needs. Key examples include:

Wild Sockeye Salmon: Approximately 570 IU per 3-ounce serving.
Wild Atlantic Salmon: One study found wild salmon had significantly more vitamin D than farmed, sometimes nearly 1000 IU per 3.5 ounces.
Farmed Rainbow Trout: About 645 IU per 3-ounce serving.
Mackerel: A 3.5-ounce portion can offer over 600 IU.
Canned Sardines: A small 2-sardine serving in oil provides around 46 IU, which adds up as part of a meal.
Canned Light Tuna: Contains a modest 40 IU per 3-ounce serving when drained.

It is worth noting that wild fish often contain more vitamin D than their farmed counterparts, a difference largely influenced by diet and habitat.

Fortified Foods: Bridging the Nutritional Gap

Because few foods naturally contain significant vitamin D, fortification has been a public health strategy for decades. For many people, fortified foods are the primary dietary source of this nutrient. Checking nutrition labels is essential, as not all brands fortify their products. Common fortified items include:

Milk: Most cow's milk in the U.S. is voluntarily fortified, providing about 120 IU per cup.
Plant-Based Milks: Soy, almond, and oat milks are often fortified with comparable amounts of vitamin D to dairy milk.
Orange Juice: Select brands add vitamin D, typically around 100 IU per cup.
Cereals: Many ready-to-eat breakfast cereals are fortified with vitamin D.
Margarine and Yogurt: These dairy and fat spreads can also be fortified.

Mushrooms: The Plant-Based Option

Mushrooms are a unique exception to the animal-based rule for natural vitamin D. Similar to humans, mushrooms can produce vitamin D when exposed to ultraviolet (UV) light. Many commercially available mushrooms are now intentionally treated with UV light to boost their vitamin D2 content. While D2 is not as potent as the D3 form found in animal products, it is still an effective source. For example, a half-cup of sliced, UV-exposed white mushrooms offers an impressive 366 IU. Some wild mushrooms also contain high levels due to their natural sun exposure.

Other Sources and Considerations

In addition to the primary sources, a few other foods contribute smaller amounts of vitamin D. These include beef liver (about 42 IU per 3-ounce serving) and the yolks of eggs (around 44 IU per large scrambled egg). For most people, a well-rounded diet that includes a combination of these sources is the best approach, but it is challenging to meet the recommended daily intake from food alone, especially during winter months. In such cases, supplements containing vitamin D2 or D3 can be a reliable way to maintain adequate levels, but it's important to consult with a healthcare professional before starting any new supplement.

Dietary Vitamin D: Top Sources at a Glance

To understand how different foods stack up, here is a comparison of common vitamin D sources and their typical content based on available data:


Food Source	Form	Typical Serving	Approx. IU per Serving	Reference
Cod Liver Oil	Supplement	1 tablespoon	1,360 IU
Rainbow Trout	Cooked	3 ounces	645 IU
Sockeye Salmon	Cooked	3 ounces	570 IU
UV-Exposed White Mushrooms	Sliced, Raw	1/2 cup	366 IU
Fortified Milk	2% Milkfat	1 cup	120 IU
Beef Liver	Braised	3 ounces	42 IU
Egg Yolk	Large Egg	1 scrambled egg	44 IU
Canned Light Tuna	Drained	3 ounces	40 IU

Conclusion

While sunlight remains the body's primary way of producing vitamin D, relying solely on it can be risky due to skin cancer concerns and limited seasonal exposure. For those seeking to optimize their dietary intake, knowing what food has the most vitamin D is invaluable. Cod liver oil offers the highest concentration, but a balanced approach incorporating fatty fish, fortified dairy or plant-based milks, and UV-treated mushrooms is a sustainable way to support bone health, enhance immune function, and contribute to overall well-being. Combining smart nutritional choices with informed sun exposure and, if necessary, supplementation, provides the best strategy for maintaining optimal vitamin D levels. You can learn more about vitamin D and its functions from the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

The single best food source for vitamin D is cod liver oil. A tablespoon of cod liver oil provides 1,360 IU, significantly more than any other food item.

Yes, fortified foods are an excellent source, especially since very few foods naturally contain significant vitamin D. Many milks, plant-based beverages, cereals, and juices are fortified to help boost intake.

Fatty fish, such as salmon and trout, naturally contain vitamin D in their flesh and oils. Wild-caught fish typically have higher levels than farmed fish, which is influenced by their diet.

Yes, vegans can obtain vitamin D from sources like mushrooms that have been treated with UV light. These mushrooms produce vitamin D2, and many plant-based milks and cereals are also fortified.

While high heat can cause some loss of vitamin D, it is generally considered stable during most cooking methods. For instance, baking fatty fish retains most of the vitamin D, while frying can lead to some loss.

Sunlight exposure on the skin is the body's primary way of producing vitamin D, as the skin creates vitamin D3 from UVB rays. However, health experts recommend getting vitamin D from food and supplements to minimize skin cancer risks from overexposure.

Yes, wild-caught salmon tends to have a higher vitamin D content compared to farmed salmon. This is because the vitamin D level in farmed fish is dependent on the level added to their feed.

The daily recommended amount of vitamin D varies by age. For most people aged 1 to 70 years, the recommendation is 600 IU (15 mcg), while adults over 70 need 800 IU (20 mcg).

Beyond strong bones and teeth, vitamin D helps regulate the immune system, reduces inflammation, and modulates cell growth. It is also linked to improved mood and cardiovascular health.