What food has the highest vitamin D? Unpacking the Top Dietary Sources

October 19, 2025 •

4 min read

According to the National Institutes of Health, a single tablespoon of cod liver oil provides the most vitamin D of any single food source. Understanding what food has the highest vitamin D? is crucial for maintaining bone density, a healthy immune system, and overall well-being.

Quick Summary

Cod liver oil and fatty fish like salmon and trout are among the most potent dietary sources of vitamin D. Other important contributors include UV-exposed mushrooms, fortified dairy and plant milks, and egg yolks, all essential for boosting nutrient intake.

Key Points

Cod Liver Oil is Highest: For a single food source, a tablespoon of cod liver oil contains the most vitamin D, far exceeding other options.
Fatty Fish Are Excellent Natural Sources: Fish such as wild salmon, rainbow trout, and sardines are naturally rich in vitamin D, with content varying by species and whether it's wild or farmed.
Mushrooms Can Be a Potent Plant-Based Source: When exposed to ultraviolet (UV) light, mushrooms produce vitamin D2. Commercially UV-treated mushrooms offer significantly higher levels than those grown in the dark.
Fortified Foods Boost Intake: Many common foods like milk, plant-based beverages, and cereals are fortified with vitamin D to help meet daily needs.
Absorption Is Aided by Fat: Since vitamin D is fat-soluble, consuming it with fats, like the natural fats in fish or egg yolks, enhances its absorption in the body.
Dietary Intake Alone May Not Be Enough: For many, especially in regions with limited sunlight or for those with specific health conditions, relying solely on diet may not provide sufficient vitamin D.

Vitamin D is a fat-soluble nutrient that plays a crucial role in numerous bodily functions, most notably promoting calcium absorption and supporting bone health. While the human body can produce vitamin D from sunlight exposure, relying solely on this method is often insufficient, especially in winter months or for those with limited outdoor time. For this reason, dietary sources and supplements are vital for maintaining adequate levels. The search for the richest food source leads to a few clear frontrunners, with a variety of other options available to build a balanced, vitamin D-rich diet.

Top Natural Sources of Vitamin D

While few foods naturally contain significant amounts of vitamin D, certain options stand out for their exceptional concentration. These are primarily animal-based, with one notable exception.

Cod Liver Oil: The Undisputed Leader

For sheer potency in a single serving, cod liver oil is the clear winner. Just one tablespoon can provide an astounding amount of vitamin D, often exceeding the daily recommended intake for many adults. As a bonus, cod liver oil is also an excellent source of vitamin A and omega-3 fatty acids, which benefit heart and brain health. Due to its high concentration, however, care should be taken not to exceed the tolerable upper intake level, particularly for vitamin A.

Fatty Fish: A Rich Seafood Source

Fatty fish are a cornerstone of any diet aiming to boost vitamin D levels naturally. The concentration can vary depending on the species and whether it is wild-caught or farmed.

Wild-caught salmon: A 3.5-ounce serving can offer a significant amount, often more than double the vitamin D of its farmed counterpart.
Rainbow Trout: Cooked farmed rainbow trout also offers a robust dose of vitamin D.
Sardines: Canned sardines in oil are a convenient and affordable option, providing a decent amount per serving.
Herring: Fresh Atlantic herring is a good source, as is pickled herring, though the latter can be high in sodium.
Canned Tuna: Light canned tuna, especially in water, contains vitamin D, but it's important to be mindful of mercury intake and consume it in moderation.

Specialized Mushrooms: The Plant-Based Powerhouse

Mushrooms are the only substantial plant-based source of vitamin D. Like humans, they can synthesize vitamin D when exposed to UV light, though they produce the D2 form rather than the D3 found in animals.

UV-Treated Mushrooms: Many commercially available mushrooms are now exposed to UV light to significantly boost their vitamin D content. A single cup of UV-treated cremini mushrooms can provide well over the daily recommended intake.
Wild Mushrooms: Certain wild varieties, like morels, have naturally high levels due to sun exposure.

Other Animal-Derived Sources

While not as high in vitamin D as cod liver oil or fatty fish, these foods can still contribute to your daily intake:

Eggs: The vitamin D is contained within the yolk, but the amount can vary widely depending on the chicken's diet and sun exposure. Pasture-raised or vitamin D-enhanced eggs generally have higher levels.
Beef Liver: This is another source of the vitamin, although the quantity is not as high as in fatty fish.

Fortified Foods and Beverages

Because naturally occurring sources are limited, many food items are fortified, meaning vitamin D is added during processing. These options provide accessible ways to increase intake, especially for vegetarians and those who do not eat fish.

Dairy and Plant Milks: Cow's milk is commonly fortified, as are many plant-based alternatives like soy, almond, and oat milk. Check the label, as fortification is voluntary in many regions.
Breakfast Cereals: Many ready-to-eat cereals are fortified with vitamin D and other nutrients.
Orange Juice: Fortified orange juice can be another source, though it can also be high in sugar.
Yogurt and Tofu: Some brands of yogurt and tofu are fortified and can provide a good dose of vitamin D.

Comparing Dietary Vitamin D Sources

This table highlights the typical vitamin D content in different food sources. Note that content can vary by product and preparation method.


Food Source	Serving Size	Approximate Vitamin D (IU)	Notes
Cod Liver Oil	1 tbsp	1,360	The richest single food source.
Wild Sockeye Salmon	3 oz cooked	570	A top natural source, can vary by species.
UV-Exposed Cremini Mushrooms	1 cup	1,100	Content depends on UV treatment.
Rainbow Trout (farmed)	3 oz cooked	645	Excellent source from farmed fish.
Canned Light Tuna (in water)	3 oz drained	40	A convenient, lower-mercury option.
Fortified Milk (2% fat)	1 cup	120	Check labels for fortification levels.
Fortified Soy Milk	1 cup	100-144	Common fortification range.
Egg Yolk (large, scrambled)	1 egg	44	Higher in pasture-raised eggs.
Beef Liver	3 oz cooked	42	Provides other vitamins and minerals.

Factors Influencing Absorption and Intake

Getting enough vitamin D isn't just about eating the right foods; absorption is also key. Vitamin D is fat-soluble, meaning it is absorbed more efficiently when consumed with fat. This is why many of the best natural sources—like fatty fish and egg yolks—contain fat. Cooking methods can also impact the vitamin D content in some foods, such as mushrooms, so preparation matters. Finally, individuals with conditions affecting fat absorption, such as Crohn's disease, may have difficulty absorbing sufficient vitamin D from food and may require medical guidance on supplementation.

For more detailed information on vitamin D's role in the body and its sources, consider exploring the resources provided by the Harvard T.H. Chan School of Public Health.

Conclusion

While few foods are naturally rich in vitamin D, strategic dietary choices can significantly contribute to your daily intake. Cod liver oil and fatty fish like salmon and trout are the most concentrated single food sources. Plant-based diets can also benefit greatly from UV-exposed mushrooms and a wide array of fortified products. For those with insufficient intake from diet and sunlight, supplements can be a safe and effective option. By incorporating these various sources, you can ensure your body receives the vitamin D it needs for optimal health.

Frequently Asked Questions

Cod liver oil has the highest concentration of vitamin D. Among common fish fillets, wild-caught salmon and rainbow trout are excellent sources, though levels can vary.

Yes, fortified foods are a reliable and accessible source of vitamin D for many people. Common examples include fortified dairy and plant milks, breakfast cereals, and orange juice.

Yes, but only if they have been exposed to ultraviolet (UV) light. Many grocery stores now carry specially UV-treated mushrooms that are high in vitamin D2. Standard, dark-grown mushrooms contain very little.

Yes. Vitamin D2 (ergocalciferol) is primarily found in plant sources like mushrooms. Vitamin D3 (cholecalciferol) is produced by the skin in response to sunlight and is found in animal products. Some evidence suggests D3 may be more effective at raising blood levels.

A large egg yolk contains a modest amount of vitamin D, around 40 to 50 IU, though this can be higher in eggs from pasture-raised or vitamin D-enhanced chickens.

Yes, wild-caught fish, especially salmon, generally have higher vitamin D levels than their farmed counterparts. A 2019 study showed significant differences based on location and diet.

To maximize absorption, consume vitamin D-rich foods with some fat. Since vitamin D is fat-soluble, eating it alongside healthy fats enhances its bioavailability.