Nutrition Guide: Which foods contain vitamin D3?

October 20, 2025 •

4 min read

According to the NIH Office of Dietary Supplements, a significant portion of the U.S. population has inadequate vitamin D levels. While sunlight is a primary source, dietary intake is crucial for maintaining proper levels, especially in colder months. Knowing which foods contain vitamin D3 is key to a balanced diet and optimal health.

Quick Summary

Vitamin D3, or cholecalciferol, is vital for bone and immune health and found primarily in animal products and fortified foods. Excellent sources include fatty fish, cod liver oil, egg yolks, and fortified milk. Most plant sources contain D2, a less effective form. Supplements may also be necessary to maintain adequate levels.

Key Points

Rich in Fatty Fish: Excellent sources of natural vitamin D3 include fatty fish like salmon, sardines, and mackerel, with cod liver oil offering a highly concentrated dose.
Look for Fortified Foods: Many common products, such as milk, plant-based milks, and breakfast cereals, are fortified with vitamin D3 to help meet daily requirements.
Check Your Eggs: Egg yolks contain D3, but the amount depends on the chicken's sun exposure and diet, with pasture-raised eggs typically having higher levels.
D3 is More Effective than D2: While some plants and mushrooms contain vitamin D2, research indicates that vitamin D3 is more potent at raising and maintaining blood levels.
Enhance Absorption with Fat: To maximize the intake from your diet, pair vitamin D3-rich foods with healthy fats, as it is a fat-soluble vitamin.
Balanced Approach is Key: Relying on a combination of diet, safe sun exposure, and potentially supplements is often the most effective strategy for maintaining adequate vitamin D3 levels.

What is Vitamin D3 and Why is it Important?

Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin essential for several critical bodily functions. Its primary role is to help the body absorb calcium and phosphorus, which are vital for building and maintaining strong bones and teeth. A deficiency in vitamin D can lead to conditions like rickets in children and osteomalacia or osteoporosis in adults, causing softened or brittle bones. Beyond bone health, D3 plays a key role in supporting immune function, regulating mood, and potentially lowering the risk of certain chronic diseases.

Natural Animal Sources of Vitamin D3

While sunlight is the body's main way of producing vitamin D3, several natural food sources can contribute significantly to your daily intake. These sources are predominantly from animal products and are excellent for boosting your levels through diet alone.

Fatty Fish: The flesh of fatty fish is one of the richest dietary sources of vitamin D3. Excellent options include:
- Salmon: A 3.5-ounce serving of cooked sockeye salmon provides a substantial amount of D3, with wild-caught often containing more than farmed varieties.
- Tuna: Canned light tuna in water also offers a good dose of vitamin D3.
- Sardines and Herring: These small, oily fish are packed with nutrients, including D3.
- Mackerel and Trout: These fish also provide significant amounts of vitamin D3.
Cod Liver Oil: This supplement is an exceptionally concentrated source of vitamin D3. Just one tablespoon can contain over 1,300 IU, making it one of the most potent sources available. However, it is also high in vitamin A, so moderation is key to avoid toxicity.
Egg Yolks: The vitamin D content in eggs is found in the yolk. The amount can vary depending on the chicken's diet and sun exposure, with pasture-raised hens producing eggs with higher levels.
Beef Liver: Though containing a modest amount of vitamin D3, beef liver is also rich in other important nutrients like iron and B vitamins.
Cheese: Some types of cheese, such as Swiss, contain small amounts of vitamin D3.

Fortified Foods with Vitamin D3

Because many foods naturally lack sufficient vitamin D, fortification has become a public health strategy to help people meet their daily needs. Food manufacturers add D3 to certain products, making them reliable dietary sources.

Milk: Most cow's milk in the U.S. is fortified with vitamin D3 to prevent rickets and support bone health. The amount added is standardized, providing a consistent source of the vitamin.
Plant-Based Milks: Many brands of soy, almond, and oat milks are fortified with vitamin D. It's important to check the nutrition label, as some manufacturers use vitamin D2 instead of D3.
Cereals: A wide variety of breakfast cereals are fortified with vitamin D. The amount varies by brand, so checking the label is recommended.
Orange Juice: Some brands of orange juice are fortified with vitamin D, providing another option, especially for those who don't consume dairy.

The Vitamin D3 vs. D2 Distinction

When looking for dietary sources, it's important to understand the difference between vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). While both can help raise vitamin D levels in the blood, studies suggest that D3 is significantly more effective at increasing and maintaining overall vitamin D levels.

Vitamin D3: Comes from animal sources (fatty fish, eggs, etc.) and is also produced in human skin when exposed to UVB light. Some vegan D3 supplements are derived from lichen.
Vitamin D2: Comes from plant sources and mushrooms, especially when exposed to UV light. Most commercially grown mushrooms are grown in the dark and contain very little D2 unless specifically treated with UV light.

Improving Vitamin D3 Absorption

Since vitamin D is fat-soluble, consuming it with dietary fat can help improve absorption. This is one reason why fatty fish are such excellent sources, as the fat is built-in. Pairing fortified milk with a meal containing some healthy fat can similarly enhance absorption. Magnesium-rich foods like nuts, spinach, and bananas can also help activate vitamin D in the body.

Comparison Table: Vitamin D3 Sources


Food Source	Type	Vitamin D Form	Typical IU per Serving*	Notes
Sockeye Salmon (cooked)	Natural	D3	570 IU (3 oz)	Wild-caught varieties may contain more.
Rainbow Trout (farmed, cooked)	Natural	D3	645 IU (3 oz)	Excellent natural source.
Cod Liver Oil	Natural	D3	1,360 IU (1 tbsp)	High potency, also contains high vitamin A.
Fortified Milk	Fortified	D3	~120 IU (1 cup)	Most milk in the U.S. is fortified.
Fortified Plant-Based Milk	Fortified	D2 or D3	~100-140 IU (1 cup)	Check label for vitamin D form and amount.
UV-Exposed Mushrooms	Natural	D2	>1,000 IU (1 cup)	Levels vary significantly depending on UV exposure.
Egg Yolk (from large egg)	Natural	D3	~44 IU (1 yolk)	Content depends on the chicken's diet and sun exposure.

*Note: IU (International Units) are approximate values and can vary based on food preparation and specific product.

Conclusion

While sunlight remains the most potent natural activator of vitamin D synthesis, relying on diet is an important, and for many, necessary, strategy to maintain sufficient levels. Fatty fish like salmon and sardines, cod liver oil, and egg yolks are some of the best natural food sources of vitamin D3. For a broader and more accessible approach, incorporating fortified foods such as milk, plant-based alternatives, and cereals can significantly boost your intake. For those with dietary restrictions or limited sun exposure, understanding the distinction between D3 (found in animal products and some supplements) and D2 (found in plants and fungi) is crucial for making informed choices. A balanced diet incorporating a mix of these sources, along with safe sun exposure, is the most effective way to ensure you are receiving this vital nutrient for robust bone, immune, and overall health. For more detailed information on nutrient data, you can consult the USDA FoodData Central.

Frequently Asked Questions

Strict vegetarians and vegans have very few natural plant-based sources of vitamin D3. While mushrooms exposed to UV light produce vitamin D2, vitamin D3 is primarily found in animal products. Vegan D3 supplements derived from lichen are an option.

The Recommended Dietary Allowance (RDA) for vitamin D varies by age. For most adults aged 19–70, the RDA is 600 International Units (IU) per day, increasing to 800 IU for adults over 70.

Yes, most milk in the United States is fortified with vitamin D3. This practice was implemented to help prevent deficiencies and is a reliable way to get a consistent amount of the vitamin.

Vitamin D3 (cholecalciferol) is produced by animals and humans via sun exposure, while vitamin D2 (ergocalciferol) comes from plants and fungi. Studies suggest D3 is more effective at raising and sustaining blood vitamin D levels.

No. Most commercially grown mushrooms are grown in the dark and contain very little vitamin D. Only wild mushrooms or those specifically exposed to ultraviolet (UV) light contain significant amounts, and it is in the D2 form.

As a fat-soluble vitamin, D3 is best absorbed when consumed with dietary fat. Pairing D3-rich foods with healthy fats like those in avocado, nuts, or seeds can enhance absorption.

While a diverse diet rich in D3 sources can significantly increase your intake, it can be challenging to meet daily recommendations through food alone, especially if you have limited sun exposure. Many people find they need supplements to maintain optimal levels.