What food has the most vitamin D3?

November 27, 2025 •

4 min read

Cod liver oil is by far the most potent dietary source, providing an impressive 1,360 IU of vitamin D3 in a single tablespoon. While many associate vitamin D with sunlight, knowing what food has the most vitamin D3 is crucial for maintaining adequate levels, especially during winter months.

Quick Summary

Cod liver oil is the richest source of vitamin D3, but fatty fish like salmon and trout are also excellent options. Fortified foods such as milk and cereals contribute to daily intake. Animal-based products typically contain D3, while UV-exposed mushrooms offer D2.

Key Points

Cod Liver Oil Dominates: A single tablespoon of cod liver oil contains an exceptional 1,360 IU of vitamin D3, making it the most potent food source.
Fatty Fish are Excellent Sources: Oily fish like wild salmon, farmed rainbow trout, and mackerel are among the best natural providers of vitamin D3.
Wild vs. Farmed Fish Varies: Wild salmon contains significantly more vitamin D3 than farmed salmon, with levels differing substantially.
Fortified Foods Supplement Intake: Many food products, including milk, cereals, and plant-based milk alternatives, are fortified with vitamin D to aid consumption.
Eggs and Liver Provide Small Amounts: Egg yolks and beef liver contain modest but helpful amounts of vitamin D3.
Sunlight is Key, But Not Always Enough: While the body produces vitamin D from sun exposure, dietary sources and supplements are crucial, particularly during darker seasons or for those with limited sun exposure.
D3 is More Potent than D2: The D3 form, found in animal products, is generally more effective at raising blood vitamin D levels than the D2 form found in some plants and fungi.

Understanding Vitamin D3: The 'Sunshine' Nutrient from Food

Vitamin D is a crucial fat-soluble vitamin that plays a vital role in calcium absorption, bone health, and immune function. The human body can synthesize vitamin D3 (cholecalciferol) from sunlight, but dietary intake is essential, especially for those with limited sun exposure. While sunshine is a major source, many are surprised to learn which foods naturally contain or are fortified with this important nutrient. This guide explores the most concentrated dietary sources of vitamin D3, helping you make informed choices to support your health.

The Reigning Champion: Cod Liver Oil

When examining what food has the most vitamin D3, cod liver oil stands out significantly. A single tablespoon contains a massive 1,360 International Units (IU), which is 170% of the daily value. Beyond its high vitamin D3 content, it is also a rich source of vitamin A and omega-3 fatty acids, making it a powerful supplement for overall health.

Oily Fish: The Ocean's Bounty

Several types of oily fish are among the best natural food sources for vitamin D3. However, the concentration can vary depending on whether the fish is wild-caught or farmed.

Wild-Caught Salmon: Offers significantly higher levels of vitamin D3 than farmed salmon, with studies showing an average of 988 IU per 3.5 ounces.
Rainbow Trout (farmed): A 3-ounce serving can provide up to 645 IU of vitamin D3.
Sockeye Salmon: Provides a strong dose of 570 IU per 3-ounce serving.
Sardines (canned in oil): A convenient and affordable option, with about 46 IU per two sardines.

Other Animal-Based Sources

While oily fish are the clear leaders, other animal products also contribute to vitamin D3 intake, albeit in much smaller quantities.

Egg Yolks: The vitamin D is concentrated in the yolk. A single large egg contains around 44 IU, though this can vary based on the chicken's diet and sun exposure.
Beef Liver: A 3-ounce serving of braised beef liver provides a modest 42 IU.
Cheese: Certain types of cheese, such as cheddar, contain small amounts. A 1.5-ounce serving has about 17 IU.

The World of Fortified Foods

Since few foods naturally contain high levels of vitamin D, many products are fortified to help consumers meet their nutritional needs. These often contain D2 or D3, so it's important to check the label.

Cow's Milk and Plant-Based Milks: Many milk alternatives like soy, almond, and oat milk are fortified with vitamin D. An 8-ounce glass typically contains around 100-120 IU.
Orange Juice: Some brands fortify their orange juice, providing around 100 IU per cup.
Breakfast Cereals: Many ready-to-eat cereals are fortified with vitamin D.

Vitamin D3 vs. D2: What's the Difference?

The two primary forms of vitamin D available in food and supplements are D3 (cholecalciferol) and D2 (ergocalciferol).

Vitamin D3: Primarily sourced from animal products. Evidence suggests D3 is more effective at raising and maintaining vitamin D levels in the blood.
Vitamin D2: Derived mainly from plant sources. Mushrooms, particularly those exposed to UV light, are a notable source.

The Role of Sunlight Exposure

It's important to remember that dietary intake is just one part of the equation. Exposure to direct sunlight is how the body naturally produces most of its vitamin D. However, factors like geographic location, season, skin pigmentation, and use of sunscreen affect production. For those with limited sun exposure, relying on diet and supplementation becomes more critical.

Comparison of Top Vitamin D3 Sources


Food Source	Serving Size	Vitamin D3 Content (approx. IU)	Key Nutrients	Notes
Cod Liver Oil	1 tablespoon	1,360 IU	Vitamin A, Omega-3s	Highly concentrated, also acts as a supplement.
Wild Salmon	3.5 ounces	~988 IU	Omega-3s, Protein	Excellent natural source, content varies.
Farmed Rainbow Trout	3 ounces	645 IU	Omega-3s, Protein	Reliable and high-value source.
Sockeye Salmon	3 ounces	570 IU	Omega-3s, Protein	Another strong contender in the oily fish category.
Fortified Milk	1 cup (8 oz)	100-120 IU	Calcium	Widely available, easy to incorporate daily.
Egg Yolk (Large)	1 yolk	44 IU	Protein, Choline	Nutrient-rich, but lower concentration.

Conclusion

While sunlight remains the body's primary way of producing vitamin D, a well-planned diet can provide significant amounts of vitamin D3. Oily fish, especially wild salmon and trout, are the best natural food sources, with cod liver oil being the most concentrated option. Fortified foods, such as milk and cereal, also play a key role in boosting daily intake. For those with dietary restrictions or low sun exposure, it is crucial to focus on these food sources or consider supplementation after consulting with a healthcare provider. A balanced diet rich in these key foods is a practical strategy for maintaining healthy vitamin D levels year-round.

Authoritative Outbound Link: The National Institutes of Health provides comprehensive information on vitamin D

Frequently Asked Questions

Cod liver oil provides the highest concentration of vitamin D3, delivering 1,360 IU in just one tablespoon.

Yes, studies show that wild-caught salmon contains a much higher concentration of vitamin D3 compared to farmed salmon.

While fortified foods like milk, cereal, and orange juice can contribute to your daily intake, it is often difficult to meet all your vitamin D needs from fortified foods alone.

Vegetarians can get some D3 from eggs and cheese, but vegans primarily rely on fortified foods and UV-exposed mushrooms, which contain D2. D2 is less potent than D3.

Yes, cooking methods can affect vitamin D content. For example, frying fish can cause a significant loss of vitamin D compared to baking.

Egg yolks are a natural source of vitamin D3, containing around 44 IU per large egg, though the amount depends on the hen's diet and sun exposure.

The body primarily synthesizes vitamin D from direct sunlight exposure on the skin, but this process is affected by many factors, making dietary sources and supplements important.