What Has the Most Vitamin D?

January 11, 2026 •

4 min read

According to the National Institutes of Health, very few foods naturally contain significant amounts of vitamin D. For those seeking to boost their intake, finding the most concentrated sources is key to a healthier diet, so what has the most vitamin D and what are the most reliable ways to increase your intake?

Quick Summary

Cod liver oil is the highest source of dietary vitamin D, but other excellent options include fatty fish like salmon and trout. Fortified foods such as milk, cereals, and juices also contribute significantly, as do UV-exposed mushrooms.

Key Points

Cod Liver Oil is Highest: A single tablespoon of cod liver oil provides an exceptionally high dose of vitamin D, but it is a supplement and also high in Vitamin A.
Fatty Fish are Natural Leaders: Fatty fish like salmon and trout are the best natural whole-food sources for regular consumption, also offering omega-3s.
Fortified Foods are Common Sources: Many rely on fortified milks (dairy and plant-based), cereals, and juices for a significant portion of their vitamin D.
UV-Treated Mushrooms Offer D2: For vegans and vegetarians, mushrooms exposed to UV light can be a good source of vitamin D2, but content varies.
Supplements Ensure Intake: Sun exposure is the primary natural source, but for many, supplements offer the most reliable way to ensure adequate vitamin D levels.

Cod Liver Oil: The Undisputed Leader

When focusing purely on dietary sources, one food consistently tops the list for vitamin D content: cod liver oil. A single tablespoon can contain a massive 1,360 international units (IU), far exceeding the amounts found in most other foods. However, it is a potent source of Vitamin A as well, so intake must be carefully managed to avoid toxicity.

Why is Cod Liver Oil so Potent?

Cod liver oil is not a whole food but rather a dietary supplement derived from the liver of cod fish. This process concentrates the oil-soluble vitamins, including vitamin D. While highly effective for boosting levels, it is not a realistic daily food source for most people due to its taste and high Vitamin A content, making it best suited as a concentrated supplement.

Fatty Fish: Natural Food Powerhouses

After cod liver oil, the next most reliable and natural food sources of vitamin D are fatty fish. These are excellent choices for adding to a regular diet and provide other benefits, including omega-3 fatty acids.

Best Fatty Fish Sources (per 3 oz serving):

Trout (farmed): ~645 IU
Salmon (sockeye): ~570 IU
Salmon (wild): Vitamin D content can vary significantly based on species and location, with some studies showing higher levels than farmed fish.
Sardines (canned in oil): ~46 IU per two sardines, which is less than larger fish but still a good source per item.
Tuna (canned, light): ~40 IU per 3 oz.

The Role of Fortified Foods

Since few foods naturally contain significant amounts of vitamin D, many countries rely on food fortification programs to help the public meet their nutritional needs. These products have vitamin D added during processing, creating a more accessible source for many.

Common Fortified Foods:

Cow's Milk and Plant-Based Milks: A standard cup of fortified milk can contain around 100-144 IU. Options include fortified dairy milk, soy milk, almond milk, and oat milk.
Cereals: Many breakfast cereals are fortified with vitamins and minerals, including vitamin D. Check the nutrition label for the specific amount, but a serving often provides around 80 IU.
Orange Juice: Some brands of orange juice are fortified to provide a dose of vitamin D, typically around 100 IU per cup.
Tofu and Yogurt: Fortified versions of these products are also available and can contribute to daily intake.

Mushrooms: A Plant-Based Option

For vegetarians and vegans, UV-exposed mushrooms are a crucial plant-based source. Like humans, mushrooms produce vitamin D when exposed to ultraviolet light. However, the vitamin D content is highly variable and depends on whether they were grown in the dark or exposed to UV light.

UV-exposed Mushrooms: Can contain a wide range of vitamin D2, with some varieties offering significant amounts.
White Button Mushrooms (standard): Often contain very low levels unless specifically labeled as UV-treated.

Comparison Table of Vitamin D Food Sources


Food Source	Serving Size	Vitamin D (IU)	Notes
Cod Liver Oil	1 tbsp	1,360	Also high in Vitamin A; use sparingly.
Trout (farmed)	3 oz	645	Excellent natural source.
Salmon (sockeye)	3 oz	570	Rich in omega-3s.
Mushrooms (UV-exposed)	1/2 cup	366	Varies greatly; check label for UV treatment.
Fortified Milk	1 cup	~120	Amount varies by brand and type.
Fortified Orange Juice	1 cup	~100	Check label for fortification.
Egg (scrambled)	1 large	44	Vitamin D is in the yolk.
Beef Liver	3 oz	42	Moderate source; also contains Vitamin A.

Is Sun Exposure Still the Best Source?

Sunlight is the body's primary way of producing vitamin D. For most people, short periods of sun exposure during the summer months are sufficient to produce all the vitamin D they need. However, this is not possible year-round in many regions. Factors like living in northern latitudes, darker skin tone (due to melanin), consistent sunscreen use, and limited time outdoors significantly reduce the body's ability to synthesize vitamin D from sunlight.

Supplements: A Reliable Alternative

For many, especially in regions with limited sunlight or for those with dietary restrictions, supplements are the most reliable way to ensure adequate vitamin D intake. Supplements are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Most evidence suggests that vitamin D3 is more effective at raising serum levels of vitamin D.

The Final Verdict

While cod liver oil contains the highest concentration of vitamin D per serving, its status as a supplement with very high Vitamin A means it's not a primary choice for daily intake via food. For practical, daily dietary sources, fatty fish like trout and salmon offer the most vitamin D naturally. For reliable, accessible sources, fortified foods like milk and cereal are key, while UV-exposed mushrooms are a valuable plant-based option. Ultimately, a combination of dietary sources, safe sun exposure, and potentially supplements is the most effective strategy for maintaining healthy vitamin D levels.

Learn more about vitamin D and its function at the NIH Office of Dietary Supplements.

Frequently Asked Questions

The single food with the highest concentration of vitamin D is cod liver oil, with a tablespoon providing a very high amount. However, this is a supplement, and for whole foods, fatty fish like trout and salmon are the best dietary sources.

Fortified foods, such as milk and cereals, are an important and accessible source of vitamin D for many people, especially in regions with limited sunlight. While they contribute significantly to intake, they don't replace the benefits of a balanced diet and safe sun exposure.

To increase vitamin D levels without sun exposure, you can focus on consuming dietary sources such as fatty fish, cod liver oil, fortified foods, and UV-exposed mushrooms. Taking a vitamin D supplement is also a reliable method.

No, only mushrooms that have been exposed to ultraviolet (UV) light contain significant amounts of vitamin D. Most store-bought varieties grown in the dark have very little. Look for labels indicating they are UV-exposed.

Yes, vitamin D3 is typically from animal sources (like fatty fish and supplements from lanolin) and is more effective at raising serum vitamin D levels. Vitamin D2 comes from plants and fungi, such as UV-exposed mushrooms.

Common symptoms of vitamin D deficiency can include fatigue, bone and muscle pain, weakness, and mood changes like depression. In severe cases, it can lead to conditions like rickets in children and osteomalacia in adults.

It is very unlikely to get a toxic level of vitamin D from food alone. Vitamin D toxicity (hypervitaminosis D) is almost always caused by taking high-dose supplements over a long period. However, be cautious with cod liver oil due to its high Vitamin A content.