What food had the most vitamin D?

December 31, 2025 •

4 min read

Cod liver oil is the most concentrated food source of vitamin D, with a single tablespoon offering 1,360 IU. Knowing what food had the most vitamin D can help to make better food choices, especially when there is limited sunlight.

Quick Summary

Cod liver oil contains the highest concentration of vitamin D. Other sources include fatty fish such as wild salmon, UV-exposed mushrooms, and fortified milks. These foods can help the body maintain sufficient vitamin D for bone and immune health.

Key Points

Cod Liver Oil is the Richest Source: One tablespoon of cod liver oil provides the highest concentration of vitamin D, with 1,360 IU, far exceeding the daily value.
Wild Salmon is Superior to Farmed: Wild-caught salmon contains significantly more vitamin D than farmed salmon due to differences in diet and environment.
Mushrooms Need Sunlight to Shine: UV-exposed mushrooms are the only notable plant-based source of vitamin D, but most store-bought varieties are grown in darkness and contain very little.
Fortified Foods are Common Sources: Many everyday foods like milk, cereals, and orange juice are fortified with vitamin D to help fill dietary gaps.
Fatty Fish Offer Excellent Natural D3: Fish such as trout, sardines, and mackerel are natural sources of vitamin D3, the same form produced by the human body.
Vitamin D is Essential for Bone and Immune Health: Beyond its role in calcium absorption for strong bones, vitamin D is crucial for muscle function and a healthy immune system.

The #1 Food with the Most Vitamin D: Cod Liver Oil

Few foods naturally contain significant amounts of vitamin D. One source stands out for its exceptional concentration: cod liver oil. A single tablespoon of this supplement is packed with a potent dose, often exceeding the recommended daily value for most adults. This is because the vitamin is stored in the liver of the cod fish. While extremely rich in vitamin D, cod liver oil is also high in vitamin A. Excessive vitamin A can be toxic, so it's important to be mindful of serving sizes and overall intake if using this as a regular supplement.

Fatty Fish: Natural Powerhouses of Vitamin D

Fatty fish are among the best natural options available. Their rich oil content makes them excellent sources of vitamin D3, the same form bodies produce from sunlight.

Wild vs. Farmed Salmon

Not all salmon is created equal when it comes to vitamin D content. A significant difference exists between wild-caught and farmed salmon due to their diet and environment.

Wild-caught salmon: A 3.5-ounce (100-gram) serving can provide anywhere from 556–924 IU of vitamin D, depending on where it was caught and its life cycle. This can be over 100% of the daily value.
Farmed salmon: A comparable 3.5-ounce serving of farmed Atlantic salmon typically contains much less—around 441 IU, or 55% of the daily value.

Other fatty fish rich in vitamin D include:

Trout (Rainbow): A 3-ounce serving offers an impressive 645 IU.
Sardines (Canned): A couple of canned Atlantic sardines in oil provide around 46 IU.
Mackerel: A fatty fish known for its omega-3 content, it's also a good source of vitamin D.
Tuna (Canned): Light canned tuna packed in water has about 40 IU per 3-ounce serving. However, be aware of mercury content and consume in moderation.

The Only Potent Plant-Based Source: UV-Exposed Mushrooms

Mushrooms are the only plant-based food that can offer a substantial amount of vitamin D, though there's a crucial distinction. Like humans, mushrooms can produce vitamin D when exposed to ultraviolet (UV) light.

Most commercially grown mushrooms, however, are cultivated in darkness and contain very little of the nutrient. To get a significant boost, look for mushrooms labeled as "UV-exposed" or "high in vitamin D." You can also expose certain mushrooms to sunlight yourself. A half-cup of UV-exposed white mushrooms can contain 366 IU of vitamin D2, a form less potent than animal-sourced D3, but still beneficial.

Fortified Foods: A Convenient Nutritional Boost

Since few foods naturally contain vitamin D, many products are fortified with the nutrient to help the public meet their daily requirements. These fortified options are a key source of vitamin D in many people's diets.

Common fortified foods include:

Milk (Cow's and Plant-Based): Fortified cow's milk and alternatives like soy, almond, and oat milk are common sources, typically providing 100–144 IU per cup. Always shake plant-based milks, as calcium and vitamin D can settle at the bottom.
Cereals: Many ready-to-eat breakfast cereals are fortified, with some brands containing around 80 IU per serving.
Orange Juice: Certain brands of orange juice are fortified with vitamin D, providing around 100 IU per cup.
Yogurt: Fortified yogurts can offer a decent amount of vitamin D, though content varies by brand.

High Vitamin D Food Comparison Table


Food Source	Serving Size	Vitamin D (IU)	% Daily Value*
Cod Liver Oil	1 tbsp	1,360	170%
Trout (Farmed)	3 oz, cooked	645	81%
Salmon (Wild)	3.5 oz (approx.)	556-924	70-116%
Salmon (Farmed)	3.5 oz (approx.)	441	55%
Mushrooms (UV-exposed)	½ cup, raw	366	46%
Milk (Fortified)	1 cup, 2%	120	15%
Cereal (Fortified)	1 serving	80	10%
Sardines (Canned)	2 sardines	46	6%
Egg (Large)	1 whole egg	44	6%
Beef Liver	3 oz, braised	42	5%

*Based on the FDA Daily Value of 800 IU for adults.

Why is Vitamin D So Important?

Vitamin D is a fat-soluble vitamin that plays a critical role in numerous bodily functions. Its most well-known purpose is regulating the absorption of calcium and phosphorus, which are essential for building and maintaining strong bones. A deficiency can lead to conditions like rickets in children and osteomalacia (soft bones) in adults. Beyond bone health, vitamin D is vital for supporting your immune system to help fight off invading bacteria and viruses. It also plays a role in muscle movement, nervous system function, and may even affect mood.

Conclusion: Making Informed Choices

Cod liver oil is the single food source with the highest concentration of vitamin D. Incorporating a variety of fatty fish like wild salmon and trout, along with fortified milks, cereals, and UV-exposed mushrooms, can help ensure you meet your daily intake goals. A balanced diet, combined with mindful sun exposure where appropriate, is key to maintaining adequate vitamin D levels and supporting overall health. For those who still struggle to get enough, supplements may be an option, but consulting a healthcare provider first is wise to determine the right dosage.

For more information on the importance of vitamin D for consumer health, refer to the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

For most individuals, a combination of dietary sources and sunlight is required. For food alone, fatty fish like salmon and cod liver oil are the most concentrated natural sources, while fortified foods like milk and cereals are significant contributors in many diets.

Vegans can get vitamin D from food by consuming UV-exposed mushrooms, which provide vitamin D2, and fortified plant-based milks, cereals, and orange juice. However, supplementation may be necessary to ensure adequate levels.

Vitamin D2 (ergocalciferol) is produced by plants and fungi, while vitamin D3 (cholecalciferol) is produced by animals and humans. While both can increase blood levels of vitamin D, D3 is often considered more potent and effective.

While sunlight is a natural source, health experts often recommend getting vitamin D from food or supplements to minimize the risk of skin cancer from UV exposure. In many climates, especially during winter, relying on sunlight alone is insufficient.

The yolk of one large egg contains a modest amount of vitamin D, approximately 44 IU. This is a smaller source compared to fatty fish, but still contributes to overall intake.

No, not all mushrooms contain significant vitamin D. Only wild mushrooms or commercially grown mushrooms that have been specifically exposed to ultraviolet (UV) light will have high levels of vitamin D2.

A vitamin D deficiency can cause various symptoms, including fatigue, bone pain, muscle aches, and mood changes. Severe or prolonged deficiencies can lead to bone-softening diseases like rickets in children and osteomalacia in adults.