What fish has the highest vitamin D? A comprehensive guide to nutrition diet and intake

November 7, 2025 •

4 min read

An estimated 1 billion people worldwide have insufficient levels of vitamin D, and while sunlight is a primary source, dietary intake is crucial for many. This guide explores which fatty fish offer the best nutritional punch for boosting your levels, addressing the common query: what fish has the highest vitamin D?

Quick Summary

Fatty fish are among the best natural food sources of vitamin D, with certain varieties like rainbow trout, wild salmon, and mackerel offering exceptional amounts. Wild fish generally contain more vitamin D than farmed versions. Cod liver oil is a potent supplement derived from fish that provides high levels of the vitamin.

Key Points

Rainbow trout is among the fish with the highest vitamin D and is an excellent dietary source.
Wild salmon generally has more vitamin D than farmed salmon, though both are good sources.
Cod liver oil is a highly concentrated source of vitamin D, providing a significant boost in a small dose.
Mackerel and sardines are other top fatty fish rich in vitamin D, along with other key nutrients like omega-3s.
For a lower-mercury option, canned light tuna provides a good amount of vitamin D and is a convenient choice.
Wild-caught fish can have variable vitamin D content depending on factors like location and season, making farmed and canned options more consistent.
Vitamin D is a fat-soluble vitamin, so consuming it with healthy fats (like those in fish) can improve absorption.
Fortified foods like milk and cereals also contribute to vitamin D intake, but fish offers a natural, highly bioavailable source.

Understanding Vitamin D in Fish

Vitamin D is a fat-soluble vitamin crucial for bone health, immune function, and mood regulation. While sunlight exposure is a well-known source, dietary intake is essential, especially for those with limited sun exposure. The vitamin D found in fish is primarily vitamin D3, the same form our bodies produce from sunlight, which is more effective at raising blood levels than the D2 form found in plants and fortified foods.

Fatty fish, also known as oily fish, are excellent dietary sources because vitamin D is stored in their fatty tissues and liver. When assessing what fish has the highest vitamin D, it's important to differentiate between wild-caught and farmed fish, as feeding practices and environment can significantly impact nutrient content.

Rainbow Trout: A Standout Source

According to data from the U.S. Department of Agriculture, farmed rainbow trout provides one of the highest concentrations of vitamin D among fish. A 3-ounce serving of cooked, farmed rainbow trout can offer 645 International Units (IU) of vitamin D, which is a substantial portion of the recommended daily value for adults. This makes it a highly effective and accessible option for increasing dietary vitamin D intake.

The Vitamin D Power of Salmon

Salmon is another powerhouse when it comes to vitamin D, though its content varies widely depending on whether it's wild-caught or farmed. Wild-caught salmon is a superior source, with some studies showing it can provide significantly higher amounts than farmed varieties. For example, a 3-ounce serving of cooked sockeye salmon offers around 570 IU, while farmed Atlantic salmon can contain less, around 441 IU per 3.5-ounce (100-gram) serving.

Other Notable Fish Sources

Beyond trout and salmon, several other fatty fish can be integral to a vitamin D-rich diet. These include:

Mackerel: A 3.5-ounce (100-gram) serving can provide an impressive 643 IU of vitamin D, making it a very strong contender.
Sardines: These small, versatile fish are often sold canned and packed in oil, and a 3-ounce serving can deliver 164 IU. Their soft, edible bones also provide an added calcium bonus.
Herring: Fresh Atlantic herring offers around 167 IU per 3.5-ounce (100-gram) serving.
Canned Tuna: A more affordable and shelf-stable option, canned light tuna can provide 231 IU of vitamin D per 3-ounce serving. However, it's important to be mindful of mercury content with canned tuna and choose light varieties, which come from smaller fish and are lower in mercury.

The Importance of Cod Liver Oil

For those who do not regularly consume fish, cod liver oil is an exceptionally potent source of vitamin D. One teaspoon of cod liver oil can provide approximately 450 IU of vitamin D, making it an efficient way to supplement intake. It is also rich in vitamin A and omega-3 fatty acids, offering additional health benefits.

Comparison of Vitamin D in Fish (per 3-ounce cooked serving)


Fish Type (Cooked)	Vitamin D (IU)	Notes
Rainbow Trout (Farmed)	645	Excellent, consistent source.
Mackerel	~552	High potency, also rich in Omega-3s.
Sockeye Salmon (Wild)	570	High concentration, varies by source.
Atlantic Salmon (Farmed)	~441	Good source, but less than wild salmon.
Canned Light Tuna	231	Convenient and affordable, lower mercury.
Sardines (Canned, Drained)	164	Rich in calcium and Omega-3s.
Herring (Fresh)	~167	Good source, but can be high in sodium if pickled.

Optimizing Your Nutrition Diet with Fish

To maximize the vitamin D benefits of fish, consider these tips:

Choose Wild-Caught When Possible: As seen with salmon, wild-caught versions often contain more vitamin D than farmed ones, though this can vary.
Incorporate a Variety: A mix of fatty fish like trout, salmon, and mackerel provides a broader range of nutrients, including heart-healthy omega-3s.
Consider Canned Options: Canned tuna and sardines are convenient, affordable, and shelf-stable ways to include vitamin D in your diet. Just be sure to select low-mercury options.
Pair with Healthy Fats: Since vitamin D is fat-soluble, consuming it with healthy fats can enhance absorption. Drizzling your fish with olive oil or cooking it with avocado can aid this process.

Conclusion

When considering what fish has the highest vitamin D, several fatty fish stand out, with rainbow trout often cited for its high content, closely followed by wild salmon and mackerel. While wild salmon can offer even higher concentrations, its content is more variable based on its origin. For consistent, high-potency vitamin D, particularly for those with limited dietary fish intake, supplements like cod liver oil are also a highly effective option. Incorporating a variety of these fatty fish into a balanced nutrition diet can be a delicious and effective strategy for maintaining adequate vitamin D levels and supporting overall health.

For more detailed nutritional information, consult the U.S. Department of Agriculture's FoodData Central.

How to Safely Include Fish in Your Diet

For most people, the benefits of eating fish rich in vitamin D and omega-3s outweigh the potential risks of contaminants like mercury. The FDA and EPA provide guidance on safe fish consumption, particularly for pregnant or breastfeeding women. Smaller, lower-mercury fish like sardines are considered a very safe choice. By choosing wisely and varying your fish consumption, you can reap the nutritional rewards while minimizing risk.

The Role of Fortified Foods

While fatty fish are some of the best natural sources of vitamin D, many other foods are fortified with the vitamin, including cow's milk, plant-based milks, orange juice, and cereals. These fortified products can help fill gaps in dietary intake, though the D2 form used in some fortified vegan products may be less effective than the D3 found naturally in fish. Always check the nutrition label to confirm fortification status and vitamin D content.

Frequently Asked Questions

While it can vary, farmed rainbow trout is frequently cited as one of the highest, offering 645 IU per 3-ounce serving. Wild salmon and mackerel also contain very high concentrations.

In general, wild-caught fish, especially salmon, tend to have higher and more variable amounts of vitamin D compared to farmed fish. This is likely due to their natural diet and exposure to sunlight.

Yes, both are excellent sources. Canned light tuna contains about 231 IU per 3-ounce serving, while canned sardines offer around 164 IU. Sardines also contain edible bones, providing additional calcium.

Both can be beneficial. Fish provides vitamin D naturally, often alongside other important nutrients like omega-3 fatty acids. However, supplements like cod liver oil offer a concentrated dose, which can be useful for those who don't eat fish regularly.

Cod liver oil is a supplement derived from cod fish livers. It's a very potent source of vitamin D, with just one teaspoon providing around 450 IU.

It's a valid concern, but for most people, the nutritional benefits outweigh the risks. Smaller fish like sardines are very low in mercury. The FDA recommends choosing lower-mercury options like canned light tuna and limiting intake for high-risk groups.

While cooking methods can sometimes affect nutrient levels, research indicates that cooking fish does not significantly decrease its vitamin D content.

The vitamin D from fish, along with its omega-3 fatty acids, supports bone health, strengthens the immune system, and can play a role in regulating mood.