What vegetables have a lot of vitamin D? Mushrooms are the key

November 19, 2025 •

3 min read

While the sun is the body's primary vitamin D generator, very few vegetables naturally contain this vital nutrient, with mushrooms being a notable exception. This article explores what vegetables have a lot of vitamin D, focusing on how certain fungi can be a key part of a plant-based diet.

Quick Summary

Mushrooms exposed to UV light are the most significant vegetable source of vitamin D; other common vegetables offer negligible amounts. Fortified plant foods and supplements also contribute.

Key Points

Mushrooms are the Exception: Unlike most vegetables, mushrooms can produce significant amounts of vitamin D when exposed to ultraviolet (UV) light.
Check for UV-Treated Labels: Many commercial mushrooms are now sold pre-treated with UV light to increase their vitamin D levels, so look for this on the packaging.
Sun-Soak Your Own: You can expose your mushrooms to midday sunlight for 15-60 minutes to boost their vitamin D2 content at home.
Most Vegetables Offer Little: Common vegetables like spinach, kale, and broccoli contain negligible amounts of vitamin D naturally.
Fortified Foods Are Key: Plant-based alternatives like fortified tofu, soy milk, and oat milk provide an important source of vitamin D for vegan and vegetarian diets.
Cooking Retains Vitamin D: Studies show that a good portion of the vitamin D in UV-treated mushrooms is retained even after cooking.

The Fungal Exception: Mushrooms and Vitamin D

While the vast majority of vegetables offer trace amounts of vitamin D at best, mushrooms stand out as a unique and potent plant-based source. This is because, unlike most vegetables, mushrooms contain a sterol called ergosterol, which they can convert into vitamin D2 when exposed to ultraviolet (UV) light. The process is similar to how human skin produces vitamin D3 when exposed to sunlight.

Historically, commercially grown mushrooms were cultivated in dark rooms and contained very little vitamin D. However, many growers now expose their harvest to UV lamps for a short period after picking, significantly increasing the vitamin D content. These 'UV-exposed' mushrooms can provide a substantial portion of the recommended daily intake in a single serving. You can also replicate this process at home by placing sliced mushrooms in direct sunlight for a short time before cooking.

The Vitamin D Landscape for Other Common Vegetables

For most other vegetables commonly found in the produce aisle, the reality is that they do not contain significant levels of vitamin D. For instance, leafy greens like spinach and kale, while nutrient-dense with vitamins A, C, and K, do not provide this fat-soluble vitamin. Similarly, cruciferous vegetables like broccoli and cauliflower are not reliable sources. While some lists might include vegetables with other benefits, it is a misconception to rely on them for your vitamin D needs. For vegetarians and vegans, this makes the targeted consumption of UV-treated mushrooms even more critical.

Comparing Vitamin D Levels in Plant-Based and Animal Sources

To illustrate the difference, consider the vitamin D content across various food sources. The values can vary, but this comparison table provides a clear overview based on available data.


Food Source	Approximate Vitamin D (per 100g)	Notes
UV-Exposed Mushrooms	up to 1,000+ IU	Can exceed daily value depending on exposure
Farmed Salmon	100-250 IU	Animal source, naturally high
Fortified Soy Milk	100-144 IU	Fortified plant-based source
Egg Yolk	41 IU	Animal source, contains D3
Un-treated Mushrooms	< 20 IU	Grown without UV light

Maximizing Your Intake of Mushroom-Based Vitamin D

To ensure you are getting the most vitamin D from your mushrooms, here are a few practical tips:

Read the Label: When shopping, look for packaging that specifies 'UV-treated,' 'vitamin D enhanced,' or 'sunlight-exposed.' This confirms the mushrooms have been deliberately fortified.
Sun-Soak at Home: If your store doesn't carry UV-treated varieties, you can easily do it yourself. Place sliced mushrooms gill-side up on a tray in direct sunlight for about 15-60 minutes around midday. This simple step can significantly boost their vitamin D2 content.
Incorporate Into Meals: Add these mushrooms to stir-fries, soups, pasta dishes, or sauté them as a side. Studies show that a good portion of the vitamin D is retained after cooking.

Fortified Plant-Based Foods: A Vital Supplement

For those on a plant-based diet, beyond mushrooms, fortified foods play a critical role in meeting vitamin D needs. Many commercial products, such as soy milk, almond milk, and certain brands of tofu, are supplemented with vitamin D. Always check the nutrition facts label to confirm the fortification status and daily value percentage. Combining these products with UV-exposed mushrooms is an effective strategy for maintaining adequate levels without relying on animal products or excessive sun exposure.

Conclusion: A Strategic Approach for Vitamin D

In summary, when asking what vegetables have a lot of vitamin D, the answer is almost exclusively UV-treated mushrooms. While other common vegetables offer minimal to no amounts, the ability of mushrooms to produce vitamin D2 upon UV exposure makes them an invaluable and sustainable food source for this essential nutrient. A balanced approach that includes these special mushrooms, fortified plant-based foods, and strategic sun exposure, along with professional advice on supplementation if necessary, is the most effective way to maintain healthy vitamin D levels. For more information on vitamin D's function and sources, consult reliable health resources like the National Institutes of Health.

Frequently Asked Questions

The only vegetable that provides a significant amount of vitamin D is the mushroom, but only if it has been exposed to ultraviolet (UV) light. Common vegetables like spinach and broccoli contain negligible amounts of vitamin D naturally.

Mushrooms, which are fungi, contain a compound called ergosterol. When this compound is exposed to UV light, either from the sun or a commercial lamp, it converts into vitamin D2.

No, most commercially grown mushrooms are cultivated in the dark and contain very little vitamin D. To get a high dose, you need to purchase mushrooms that have been specifically exposed to UV light or expose them to sunlight yourself.

Yes, you can! By slicing mushrooms and placing them gill-side up in direct midday sunlight for about 15 to 60 minutes, you can significantly increase their vitamin D2 content.

Yes, many plant-based food products are fortified with vitamin D. Good examples include fortified soy milk, almond milk, and some brands of tofu, which are excellent for those on a vegan or vegetarian diet.

Vitamin D2 is the form of vitamin D found in plants, including UV-exposed mushrooms, and is bioavailable. Vitamin D3 is the form produced by human skin in sunlight and found in animal products. While some evidence suggests D3 may be more effective, D2 from mushrooms is still an effective dietary source.

Cooking UV-exposed mushrooms is safe, and studies indicate that a good portion of the vitamin D is retained during the cooking process, even when boiled or stir-fried.