Understanding Nutrition: Which Food is High in Vitamin D?

October 6, 2025 •

4 min read

While sunlight is a major source of vitamin D, few foods naturally contain significant amounts, making dietary intake challenging for many. To ensure adequate levels for strong bones and immune function, it is vital to know which food is high in vitamin D and how to incorporate it into your nutrition diet.

Quick Summary

Fatty fish, UV-exposed mushrooms, and fortified foods like milk and cereals are primary dietary sources of vitamin D. Combining natural and fortified options is often necessary to meet daily requirements, especially with limited sun exposure. Supplements are also an effective option for many people.

Key Points

Fatty fish is a primary source: Oily fish like salmon, trout, and mackerel are among the most potent natural food sources of vitamin D.
UV-treated mushrooms offer a plant-based option: Some commercially available mushrooms are exposed to UV light to significantly boost their vitamin D2 content.
Fortified foods supplement your intake: Many common foods, including milk (dairy and plant-based), cereals, and orange juice, are fortified with vitamin D.
Dietary supplements can be necessary: Relying on diet and sun alone is insufficient for many, making supplements a safe way to ensure adequate vitamin D intake.
Check nutrition labels: Since fortification isn't universal and varies by product, always read the nutrition facts panel to confirm vitamin D content.
D3 is more effective than D2: While both forms increase blood levels, the vitamin D3 found in animal products and supplements is generally more potent and sustained than the D2 from mushrooms.

Top Natural Food Sources of Vitamin D

While sunlight is often called the "sunshine vitamin" source, relying on it alone can be difficult due to location, season, and lifestyle. This is where a strategic diet becomes essential. Few foods are naturally rich in vitamin D, but those that are tend to be potent sources, primarily from animal products.

Oily Fish and Fish Oils

Among the most reliable natural sources, oily fish and fish liver oils stand out. Wild-caught salmon, for example, typically contains more vitamin D than farmed salmon. A 3.5-ounce serving of wild sockeye salmon offers approximately 570 IU, while farmed varieties provide less. Other excellent choices include:

Trout
Mackerel
Herring
Sardines

For an exceptionally concentrated dose, cod liver oil is a top contender, providing 450 IU per teaspoon. This is a great way to boost your intake, particularly during winter months when sun exposure is minimal.

Other Animal Products

Besides oily fish, some other animal-derived foods contain smaller but still valuable amounts of vitamin D. The yolk of an egg, for instance, contains a modest amount of vitamin D, though the exact content can vary depending on whether the chicken was free-range or conventionally raised. Beef liver is another source, though the amount is relatively low.

Vitamin D-Enhanced Mushrooms

For a vegan-friendly source, certain mushrooms are a unique and powerful option. Like humans, mushrooms can produce vitamin D when exposed to ultraviolet (UV) light. Commercially grown mushrooms are often cultivated in the dark, but some are intentionally treated with UV light to increase their vitamin D2 content. A half-cup of UV-exposed white mushrooms can contain up to 366 IU. It's important to note that mushrooms produce vitamin D2, while animal sources and human skin produce vitamin D3, and some evidence suggests D3 is more effective at raising blood levels.

Fortified Foods to Supplement Your Diet

Since it's difficult for many to get sufficient vitamin D from natural food sources alone, fortification plays a significant role in public health. Many common food products are enriched with vitamin D, so it's always wise to check the nutrition facts label.

Milk: Most cow's milk in the U.S. is fortified with vitamin D, as are many plant-based alternatives like soy, almond, and oat milks. A cup of 2% fortified milk can contain about 120 IU.
Cereals and Orange Juice: Ready-to-eat breakfast cereals and some orange juices are often fortified, providing an easy way to add vitamin D to your morning meal.
Other Products: Some brands of yogurt and margarine also include added vitamin D.

It is important to remember that fortification levels can vary by product and brand, and not all countries have mandatory fortification programs. Therefore, careful label-reading is key.

Vitamin D Content in Common Foods: A Comparison

To help visualize the difference in vitamin D content across various dietary sources, here is a comparison table based on typical serving sizes:


Food Source	Serving Size	Vitamin D (IU)	Notes
Cod Liver Oil	1 teaspoon	450	Highly concentrated source.
Sockeye Salmon	3 ounces, cooked	570	A very rich natural source.
Rainbow Trout	3 ounces, cooked	645	Excellent source, especially farmed.
Mushrooms (UV-exposed)	1/2 cup, white, sliced	366	Vegan source, contains D2.
Fortified Milk (2%)	1 cup	120	Commonly fortified dairy product.
Fortified Soy Milk	1 cup	100–144	Popular plant-based fortified option.
Canned Tuna (light)	3 ounces, drained	40	Common pantry staple.
Egg Yolk	1 large egg	44	Contains a small amount naturally.
Beef Liver	3 ounces, braised	42	A natural but lower source.

Combining Dietary Sources for Optimal Intake

For most individuals, relying on a single source is not enough to meet the recommended daily allowance. A balanced approach combining both natural and fortified foods is often the most effective strategy. For instance, you could start your day with a bowl of fortified cereal and milk, enjoy canned tuna or salmon on a salad for lunch, and incorporate UV-treated mushrooms into a dinner recipe. Regular exposure to sunlight is still beneficial, but dietary sources provide a reliable backup, particularly during colder months or for those with limited sun exposure, such as older adults, people with darker skin, or those who are mostly indoors. Always consult with a healthcare provider or a registered dietitian if you have concerns about your vitamin D levels, as supplements may be necessary in some cases.

Conclusion

While sunlight is an ideal source, knowing which food is high in vitamin D is crucial for maintaining proper bone health and immune function through diet. Fatty fish, certain mushrooms, and fortified milk, cereals, and orange juice are your primary allies in this effort. By diversifying your intake across these sources and checking labels for fortified products, you can ensure a consistent supply of this essential nutrient. Ultimately, for some, dietary intake and sun exposure may still fall short, and supplements offer a safe and effective way to bridge the gap.

Frequently Asked Questions

It is often difficult to get enough vitamin D from food sources alone, especially with limited sun exposure. For many, a combination of dietary intake, sunlight, and sometimes supplements is needed to meet daily requirements.

Fortified foods are a crucial and reliable source of vitamin D for many people and are as effective as natural sources at raising blood levels. Combining fortified products with naturally rich foods provides a balanced approach to intake.

Vitamin D2 (ergocalciferol) is produced by plants and fungi, such as UV-exposed mushrooms, while vitamin D3 (cholecalciferol) comes from animal sources and sun exposure. Studies suggest that D3 is more effective at raising and maintaining blood vitamin D levels than D2.

The only significant vegan source is mushrooms that have been exposed to ultraviolet (UV) light. Most commercially grown mushrooms contain very little vitamin D unless specifically treated. Many plant-based milks and cereals are also fortified.

The only definitive way to know your vitamin D status is through a blood test ordered by a healthcare provider. Symptoms of deficiency, such as fatigue, bone pain, and mood changes, can be subtle or non-existent.

No, not all milks contain vitamin D. While most cow's milk in the U.S. is fortified, you should always check the label, as fortification can vary by brand and region. Plant-based milks are also often fortified, but checking the label is essential.

Adequate vitamin D intake from food and other sources is vital for bone health by aiding calcium absorption. It also supports immune function, modulates cell growth, and plays a role in nerve and muscle function.