What Produce Contains Vitamin D? Unlocking Plant-Based Sources

January 11, 2026 •

3 min read

While sunlight is the primary source of vitamin D for most people, few foods naturally contain this vital nutrient, and even fewer are truly plant-based. For those relying on produce, mushrooms exposed to ultraviolet (UV) light are a key exception to the rule.

Quick Summary

Mushrooms, specifically those exposed to UV light, are the only natural produce source of vitamin D, while many other plant-based options rely on fortification during processing.

Key Points

Mushrooms are Unique: Mushrooms are the only produce that can produce significant amounts of vitamin D2 when exposed to ultraviolet light.
UV Light is Key for Mushrooms: The vitamin D content in mushrooms is directly influenced by their UV light exposure, which is often done artificially for commercially available products.
Fortification is Crucial: Fortified plant-based products, such as non-dairy milks, orange juice, and cereals, provide a consistent and reliable source of vitamin D for plant-based diets.
Check Labels for Fortification: It is essential to read product labels, as not all plant milks or juices are fortified with vitamin D.
Absorption Requires Healthy Fats: As a fat-soluble vitamin, vitamin D absorption is enhanced when consumed with healthy fats, such as those found in avocados, nuts, or seeds.
No Fruit Contains Vitamin D Naturally: No fruit naturally contains significant amounts of vitamin D, with fortified orange juice being the only common fruit product that serves as a source.

Vitamin D is a crucial fat-soluble vitamin essential for regulating calcium and phosphate absorption, promoting bone health, supporting immune function, and reducing inflammation. Although our bodies can produce it from sun exposure, relying solely on sunlight is often impractical or discouraged due to skin cancer risk. Dietary intake, especially for vegans and vegetarians, is vital but complex because very few plant-based foods naturally contain significant amounts.

The Unique Case of Mushrooms

Mushrooms are the undisputed champions of vitamin D in the produce aisle, functioning much like human skin. They contain a compound called ergosterol, which converts into vitamin D2 (ergocalciferol) when exposed to ultraviolet (UV) light. This makes their vitamin D content highly variable, depending on how they were grown and harvested.

Wild vs. Commercial Mushrooms

Wild mushrooms, such as morels and chanterelles, often contain high levels of vitamin D due to their natural sun exposure. In contrast, most commercially grown mushrooms are cultivated in dark, climate-controlled environments and contain minimal vitamin D unless intentionally exposed to UV light. Many producers now do this, and these UV-treated mushrooms are increasingly available in stores. You can also boost the vitamin D content of store-bought mushrooms at home by placing them gill-side up in direct sunlight for 15–20 minutes before cooking. Cooking does not significantly diminish the vitamin D levels in mushrooms, especially when pan-fried without oil.

Fortified Foods: Expanding the Plant-Based Menu

For reliable and consistent vitamin D intake, especially on a vegan diet, fortified foods are indispensable. Fortification involves adding nutrients to food products during manufacturing to improve their nutritional value. These products can be a dependable part of your daily intake, especially when natural sources are scarce.

Common Fortified Plant-Based Sources

Fortified Plant Milks: Non-dairy milks made from soy, almond, or oats are frequently fortified with vitamin D2 or D3 and are a great option for smoothies, cereals, and cooking. Some brands may even fortify with D3, making it easier for vegans to meet their needs.
Fortified Orange Juice: While oranges themselves don't contain vitamin D, many brands of orange juice are fortified with both vitamin D and calcium. It’s important to check the label for added sugars.
Fortified Cereals and Tofu: Many ready-to-eat breakfast cereals and some brands of tofu are fortified to provide a reliable source of vitamin D. Always check the nutrition facts label to confirm.

The Role of Other Produce in Vitamin D Metabolism

Some produce items don’t contain vitamin D themselves but offer other nutrients that support its metabolism or absorption. For example, foods rich in magnesium, like bananas and sweet potatoes, help activate vitamin D in the body. Healthy fats found in avocados also aid in the absorption of fat-soluble vitamins like vitamin D. However, these items cannot replace direct sources of the vitamin.

Comparison Table: Vitamin D in Natural vs. Fortified Produce


Source	Type of Vitamin D	UV Exposure Required	Typical IU per Serving*	Notes
Mushrooms	D2	Yes (for significant amounts)	366 IU+ (UV-exposed white, ½ cup)	Content highly dependent on UV exposure. Best for natural, whole-food sources.
Fortified Plant Milk	D2 or D3	No	100–144 IU (1 cup)	Convenient and reliable source for vegans and dairy-free diets.
Fortified Orange Juice	D2 or D3	No	~100 IU (1 cup)	Provides an easy option for supplementing intake, but check for sugar.
Fortified Tofu	D2 or D3	No	Up to 140 IU (some brands)	Versatile protein source for many dishes.

*Note: IU per serving can vary by brand and product specifications. Always check the label.

How to Maximize Your Vitamin D Intake from Produce

To ensure adequate intake, consider these actionable steps: first, specifically purchase UV-exposed mushrooms, which should be clearly labeled. Second, incorporate fortified plant-based milks and juices into your daily routine. Third, when possible, expose your mushrooms to sunlight for a short period before consumption. Lastly, complement these dietary choices with a varied diet rich in healthy fats, which facilitate vitamin D absorption. For further nutritional guidance, consult the official guidelines from the U.S. Dietary Guidelines.

Conclusion

While the list of produce that naturally contains significant vitamin D is short, a resourceful diet can easily meet your needs. UV-exposed mushrooms stand out as the sole natural produce source, but their concentration depends on their cultivation. For consistent and reliable intake, especially on a vegan diet, fortified foods are the most dependable option. By combining UV-treated mushrooms with fortified plant milks, juices, and cereals, and pairing them with healthy fats, you can build a comprehensive strategy for maintaining healthy vitamin D levels without relying on animal products.

Frequently Asked Questions

UV-exposed varieties of mushrooms, including maitake, portobello, and white button, are the best produce sources for vitamin D. Wild mushrooms like morels also contain high levels due to natural sun exposure.

Yes, you can increase the vitamin D content of mushrooms at home. Place raw, sliced mushrooms gill-side up in direct midday sunlight for 15-20 minutes. This will convert their ergosterol into vitamin D2.

No, fruits do not naturally contain vitamin D. The only fruit-based products that serve as a source are those, like certain orange juices, that have been fortified.

Cooking does not significantly reduce the vitamin D content in mushrooms. Studies have shown good retention, particularly when pan-fried without oil.

Vitamin D2 (ergocalciferol) is the form produced by plants and fungi like mushrooms, while vitamin D3 (cholecalciferol) is produced by animal skin and found in animal products. Fortified foods may contain either form.

For vegans and vegetarians, fortified foods are a crucial and reliable source of vitamin D, complementing UV-exposed mushrooms and providing a consistent intake.

No, common vegetables like spinach, kale, or sweet potatoes do not contain significant amounts of vitamin D naturally. They do, however, provide other beneficial nutrients that support bone health and metabolism.