What Meat Has a Lot of Vitamin D? Identifying the Top Sources

November 6, 2025 •

3 min read

Vitamin D deficiency is a widespread issue, affecting up to one billion people globally. If you're seeking to boost your intake through food, you may be asking what meat has a lot of vitamin D. While sunlight is a primary source, certain meat and fish products can offer significant dietary contributions.

Quick Summary

Fatty fish such as salmon and herring are the primary meat sources of vitamin D, with beef liver and specific pork cuts also providing notable amounts. The vitamin's content varies based on the animal's diet, season, and the specific cut's fat content.

Key Points

Fatty Fish is King: Oily fish like salmon, trout, mackerel, and herring are by far the richest meat sources of vitamin D.
Organ Meats Offer a Boost: Beef liver provides a small but notable amount of vitamin D, though high vitamin A content dictates moderate consumption.
Look to the Fat: In red meat and pork, the vitamin D content is concentrated in the fatty tissues rather than lean muscle.
Diet and Season Matter: The vitamin D content in meat, especially from grazing animals, is influenced by their sun exposure and diet, and can vary seasonally.
Balance Your Intake: It's challenging to get sufficient vitamin D from meat alone; a diverse diet including fortified foods and adequate sun exposure is crucial.
Poultry is a Poor Source: Chicken and turkey contain very low amounts of vitamin D and are not reliable sources for boosting your intake.
Cooking is Safe: The vitamin D content in meat is not significantly affected by cooking.

Fatty Fish: The Unrivaled Leader in Vitamin D

When discussing what meat has a lot of vitamin D, fatty fish is the clear winner. The vitamin is fat-soluble, and its concentration is highest in the fatty tissues of oily fish. This makes seafood an essential dietary component for those looking to increase their vitamin D intake naturally, especially during months with less sun exposure.

Some of the most potent fish sources include:

Salmon: A 3-ounce serving of cooked sockeye salmon offers a substantial 570 IU of vitamin D.
Trout: Farmed rainbow trout provides even more, with a 3-ounce portion containing 645 IU.
Herring and Mackerel: These smaller, oily fish are also excellent sources. For instance, 100g of grilled herring contains 16.1 mcg (644 IU) of vitamin D.
Sardines: Canned sardines are a shelf-stable option that packs a vitamin D punch, providing 1.2 mcg (46 IU) per two drained sardines.

For those who prefer a supplement, cod liver oil is an extremely concentrated source, with just one tablespoon delivering 1,360 IU.

Organ Meats: A Traditional, Nutrient-Dense Option

For those willing to incorporate organ meats into their diet, beef liver is another source of vitamin D. While it contains less than fatty fish, it offers a small but consistent amount, along with other essential nutrients like iron. A 3-ounce serving of braised beef liver contains about 1.0 mcg (42 IU) of vitamin D. However, beef liver is also very high in vitamin A, so consumption should be limited to moderate amounts to avoid toxicity.

Red Meat and Pork: Smaller, But Still Meaningful Contributions

Red meats like beef and lamb contain vitamin D, but in much lower quantities than fatty fish. Pork ribs and other pork cuts also provide some vitamin D. A key factor influencing the content is the fat within the meat. Studies have found that vitamin D is concentrated in the fatty tissues, so leaner cuts will contain less.

Furthermore, the animal's diet and sun exposure play a significant role. For example, beef from pasture-raised cattle that are exposed to sunlight during the summer and autumn can contain more vitamin D than cattle raised in confinement, showing a seasonal variation in content.

Comparison of Vitamin D in Different Meats

This table provides a quick comparison of vitamin D content in various meat sources based on standard serving sizes.


Food Source	Serving Size	Approximate Vitamin D (IU)	Notes
Trout (Rainbow, Farmed)	3 ounces	645	One of the highest fish sources.
Salmon (Sockeye)	3 ounces	570	A very rich source.
Herring	3 ounces	182	Good source of omega-3s as well.
Beef Liver (Braised)	3 ounces	42	Also high in vitamin A; consume in moderation.
Pork Spareribs	3.5 ounces (raw)	~91	Raw data, contains more D than leaner pork.
Sardines (Canned in oil)	2 sardines	46	Convenient and shelf-stable option.
Chicken Breast (Roasted)	3 ounces	4	Poultry is a very poor source.

Beyond Meat: A Balanced Approach to Vitamin D

While meat can contribute to your vitamin D intake, it's difficult to meet daily requirements from meat alone. Other important dietary sources include:

Fortified Dairy and Alternatives: Many milks, yogurts, and cereals are fortified with vitamin D.
Fortified Orange Juice: Some brands add vitamin D to their orange juice.
Egg Yolks: The yolk contains a small amount of vitamin D, with one large egg providing about 44 IU.
UV-Exposed Mushrooms: Certain mushrooms are grown under UV light to increase their vitamin D2 content.

For most people, the combination of sun exposure, diet, and potentially supplements is the most reliable way to ensure adequate vitamin D levels. Consult a healthcare professional to determine if a supplement is right for you, especially if you have limited sun exposure or specific health conditions.

Conclusion: Making Informed Dietary Choices

Understanding what meat has a lot of vitamin D involves looking primarily at fatty fish, but also acknowledging the modest contributions from other sources like beef liver and some cuts of pork. While a significant portion of your daily requirement can come from a serving of salmon or trout, relying on meat alone is not enough for most people. A balanced approach that includes a variety of foods and strategic sun exposure is the best path to maintaining healthy vitamin D levels. For more detailed information, consult authoritative sources like the NIH Office of Dietary Supplements.

Note: Nutrient values can vary based on the food composition database used, animal feed, and processing methods. The values provided are representative estimates based on available data.

Frequently Asked Questions

No, red meat is not considered a reliable or significant source of vitamin D compared to fatty fish. While it contains some, the amount is relatively small and varies depending on the animal's diet and fat content.

Among the highest are farmed rainbow trout (645 IU per 3 oz serving) and sockeye salmon (570 IU per 3 oz serving). Mackerel and herring are also excellent sources.

Beef liver is not nearly as high in vitamin D as fatty fish. For example, a 3-ounce serving of beef liver contains only about 42 IU, whereas a similar portion of trout contains over 600 IU.

Pork contains some vitamin D, with spareribs containing more than leaner cuts. The concentration is largely dependent on the fat content. However, it is not as high a source as fatty fish.

Factors include the animal's diet, exposure to sunlight, and the specific cut's fat content. For example, pasture-raised animals often have higher vitamin D levels than those raised indoors, and the vitamin is concentrated in fatty tissues.

It is very difficult to get all your vitamin D needs from food alone. Combining dietary sources with strategic sun exposure and, if necessary, supplements, is the most effective approach.

Yes, research suggests that wild-caught fatty fish can have higher vitamin D levels compared to farmed fish due to environmental and dietary differences.