What Foods Are Highest in D Vitamins? Your Ultimate Guide

October 6, 2025 •

5 min read

Did you know that few foods naturally contain significant amounts of vitamin D, making fortified foods and fatty fish crucial for your intake? Understanding what foods are highest in D vitamins can help you achieve adequate levels, especially during winter months when sun exposure is limited.

Quick Summary

Explore the best natural and fortified sources of vitamin D, from oily fish to mushrooms and dairy alternatives, to support your immune system and skeletal health.

Key Points

Cod Liver Oil and Fatty Fish Lead: Cod liver oil offers the highest concentration of vitamin D, followed by fatty fish like salmon, trout, and mackerel.
UV-Exposed Mushrooms are a Plant-Based Choice: The only significant plant-based food source of vitamin D are mushrooms that have been exposed to UV light.
Fortification is Key: Many common foods like milk (dairy and plant-based), cereals, and orange juice are fortified to provide a reliable source of vitamin D.
Wild Salmon is More Nutrient-Dense: Wild-caught salmon contains significantly higher levels of vitamin D than farmed salmon.
Combine Sources for Adequacy: Due to limited natural food sources, a combination of sun exposure, fortified foods, and potentially supplements is often needed to meet daily requirements.

The Importance of Vitamin D

Vitamin D is a fat-soluble nutrient that plays a crucial role in maintaining overall health. It is essential for regulating the body's levels of calcium and phosphate, which are needed to keep bones, teeth, and muscles healthy. A lack of vitamin D can lead to bone pain and deformities like rickets in children and osteomalacia in adults. Beyond bone health, vitamin D is also vital for the immune system, helping to fight off infections and reduce inflammation throughout the body. It is often referred to as the 'sunshine vitamin' because our skin produces it when exposed to sunlight. However, factors like season, latitude, skin tone, and sunscreen use can limit natural production, making dietary sources and supplementation critical for many people.

Top Animal-Based Sources of Vitamin D

While the sun is a primary source for many, several animal-based foods offer a rich dietary intake of vitamin D3, the form most effectively used by the body.

Oily and Fatty Fish

Fatty fish are among the best natural sources of vitamin D. The vitamin D content can vary depending on the type of fish and whether it is wild-caught or farmed.

Cod Liver Oil: This is a powerhouse source, providing around 1,360 IU of vitamin D per tablespoon, though it's important not to overdo it due to its high vitamin A content.
Salmon: Wild-caught sockeye salmon offers significantly more vitamin D than farmed varieties, with a 3-ounce serving providing about 570 IU compared to 250 IU in farmed salmon.
Rainbow Trout: A 3-ounce serving of cooked, farmed rainbow trout provides about 645 IU of vitamin D, making it an excellent source.
Sardines and Herring: Canned sardines and fresh or pickled herring are also good options, with a 3.5-ounce serving providing a healthy dose of vitamin D.
Canned Tuna: Canned light tuna in water contains vitamin D, providing around 269 IU per 3.5-ounce serving, but should be consumed in moderation due to mercury content.

Other Animal Sources

Egg Yolks: Vitamin D is found in the yolk of the egg. One large scrambled egg provides a small amount, around 44 IU. Eggs from pasture-raised hens exposed to sunlight tend to have higher levels.
Beef Liver: Beef liver contains a modest amount of vitamin D, with a 3-ounce braised serving providing about 42 IU.

Plant-Based and Fortified Sources

For those who don't consume animal products or are looking for additional options, there are valuable sources available.

UV-Exposed Mushrooms

Mushrooms are unique among plant-based foods in their ability to produce vitamin D2 when exposed to ultraviolet (UV) light.

UV-Treated Mushrooms: Many commercial mushrooms are now treated with UV light to boost their vitamin D content. For example, UV-exposed cremini mushrooms can contain over 1,000 IU per cup.
Wild Mushrooms: Some wild mushrooms, like morels and maitake, are also good sources due to their natural sun exposure.

Fortified Foods

Fortification is a process where nutrients are added to foods. Many staples are fortified with vitamin D to help prevent deficiency.

Fortified Milk: In the U.S., cow's milk is typically fortified, providing about 120 IU per cup. Choosing whole milk can help with absorption since vitamin D is fat-soluble.
Plant-Based Milks: Alternatives like soy, almond, and oat milk are often fortified with similar amounts of vitamin D as cow's milk.
Fortified Orange Juice: Some brands of orange juice are fortified with vitamin D, with a cup typically containing around 100 IU.
Fortified Cereals: Many breakfast cereals are fortified, with amounts varying by brand. Checking the nutrition label is key.
Fortified Tofu: Certain tofu products are fortified with vitamin D, offering a good plant-based source.

Comparison of Vitamin D Food Sources

The following table provides a comparison of the approximate vitamin D content in various food sources, based on data from health authorities.


Food Source	Serving Size	Approximate Vitamin D (IU)	Notes
Cod Liver Oil	1 tablespoon	1,360	Also high in Vitamin A; use sparingly.
Rainbow Trout	3 ounces, cooked	645	Farmed version can be a reliable source.
Sockeye Salmon	3 ounces, cooked	570	Wild-caught typically has more than farmed.
UV-Exposed Mushrooms	1 cup, sliced	~366	Levels vary greatly based on UV exposure.
Fortified Cow's Milk	1 cup	~120	Amount can differ based on regulations.
Fortified Soy/Almond Milk	1 cup	100–144	Varies by brand; check the label.
Fortified Orange Juice	1 cup	~100	Varies by brand.
Canned Light Tuna	3 ounces	269	Lower mercury than albacore; consume in moderation.
Canned Sardines	2 sardines	46	Convenient and shelf-stable source.
Egg Yolk	1 large scrambled egg	44	Amount varies based on hen's diet.
Beef Liver	3 ounces, braised	42	Also contains other key nutrients.

Ensuring Adequate Intake

It can be challenging for many individuals to meet their daily vitamin D requirements solely through food, especially during seasons with less sunlight. The recommended dietary allowance (RDA) for vitamin D is 600 IU for most adults under 70 and 800 IU for adults over 70. A blood test can help determine your vitamin D levels, and a healthcare professional can advise if supplements are necessary. Combining dietary sources, moderate sun exposure, and potentially a supplement is often the most effective strategy.

Tips for Maximizing Your Intake

Combine Sources: Incorporate a mix of natural and fortified foods into your diet. For instance, have fortified cereal with fortified milk for breakfast, or enjoy salmon with UV-treated mushrooms for dinner.
Cook Smart: Remember that vitamin D is fat-soluble, so pairing it with a healthy fat source can improve absorption. For example, add sardines packed in olive oil to a salad.
Read Labels: Always check the nutrition facts panel for the vitamin D content and confirm if products like milk, juice, or cereal are fortified.
Consider Supplements: If dietary and sun exposure are insufficient, a supplement may be the most reliable way to maintain adequate levels, especially during winter.

Conclusion

While sunlight remains the body's most effective natural producer of vitamin D, a strategic dietary approach is essential for consistent intake. Knowing what foods are highest in D vitamins allows you to prioritize options like oily fish, cod liver oil, and UV-exposed mushrooms, which are exceptional natural sources. Fortified foods such as milk, plant-based alternatives, and cereals also provide a crucial boost. By incorporating these nutrient-dense options into your diet, you can support robust bone, immune, and overall health throughout the year. For personalized recommendations, especially regarding supplementation, consult a healthcare provider. The National Institutes of Health Office of Dietary Supplements provides additional comprehensive information.

Frequently Asked Questions

Relying on sunlight for vitamin D can be unreliable due to factors like season, latitude, sunscreen use, and skin pigmentation. During autumn and winter in many regions, sunlight is insufficient for vitamin D production, making dietary sources and supplements necessary.

Symptoms of low vitamin D can include fatigue, bone pain, muscle weakness, and mood changes like depression. In children, a severe deficiency can cause rickets, while in adults it can lead to osteomalacia and osteoporosis.

For vegetarians and vegans, the best dietary sources of vitamin D include UV-exposed mushrooms and a wide variety of fortified foods, such as fortified cereals, plant-based milks (soy, almond, oat), and fortified orange juice.

The recommended daily amount of vitamin D for most adults aged 19–70 is 600 IU (15 mcg), increasing to 800 IU for adults over 70. A blood test is the most accurate way to check your levels.

Vitamin D2 (ergocalciferol) comes from plant sources like mushrooms, while vitamin D3 (cholecalciferol) comes from animal sources and sun exposure. While both can raise blood levels, research indicates that vitamin D3 is more effective at increasing and sustaining these levels.

Yes, excessive intake of vitamin D through high-dose supplements can lead to vitamin D toxicity, a rare but serious condition. This can cause a high calcium level, which can lead to symptoms like nausea, vomiting, and confusion.

Fortified foods are a valuable source and help many people meet their daily needs, especially for a nutrient that is not abundant in many natural foods. Both fortified and natural sources can contribute to your overall vitamin D intake, but it's important to read labels as fortified products can sometimes contain added sugars.