What Veggies Have the Highest Vitamin D?

December 12, 2025 •

3 min read

While fatty fish and egg yolks are well-known vitamin D sources, a surprising 25-50% of the global population is vitamin D deficient, highlighting the need for dietary alternatives. But what veggies have the highest vitamin D content, and can they provide enough of this crucial nutrient for a healthy diet?

Quick Summary

Mushrooms, particularly those exposed to UV light, are the only significant plant-based source of vitamin D. Commercially grown mushrooms typically lack vitamin D unless fortified, while certain wild varieties naturally contain higher levels.

Key Points

Mushrooms are the only vegetable source: Unlike most plants, fungi like mushrooms contain ergosterol, a precursor that converts to vitamin D2 when exposed to ultraviolet (UV) light.
UV exposure is critical: The vitamin D content in mushrooms depends heavily on whether they were exposed to sunlight or UV lamps, a process called biofortification.
Wild vs. Commercial mushrooms: Wild mushrooms naturally exposed to sunlight can be high in vitamin D, while standard commercially grown mushrooms contain very little because they are grown in dark environments.
Fortified plant-based foods are vital: For reliable vitamin D intake on a vegan or vegetarian diet, relying on fortified items like soy milk, almond milk, and orange juice is essential.
Cooking retains vitamin D: When cooked, UV-exposed mushrooms retain a significant portion of their vitamin D, especially with quick methods like stir-frying.
Supplementation may be necessary: Relying solely on diet can be challenging, and some people may need supplements to maintain adequate vitamin D levels, especially during winter.

Mushrooms: The Powerhouse of Plant-Based Vitamin D

While most vegetables do not naturally contain significant amounts of vitamin D, mushrooms are a notable and unique exception. As fungi, they have the special ability to produce vitamin D when exposed to ultraviolet (UV) light, much like human skin. This process involves converting a compound called ergosterol, found in their cell walls, into vitamin D2 (ergocalciferol). This makes UV-exposed mushrooms a powerful, natural food source for vegans and vegetarians seeking to boost their vitamin D intake.

The Importance of UV Exposure

The vitamin D content of a mushroom is highly dependent on its exposure to UV light.

Commercially Grown Mushrooms: Most grocery store mushrooms, such as white button or portobello varieties, are grown in dark, controlled environments and contain very little vitamin D. However, some producers intentionally expose their mushrooms to UV light after harvest to significantly increase their vitamin D levels. When shopping, it's crucial to check the packaging to see if they are labeled as "high in vitamin D" or "UV-exposed".
Wild Mushrooms: Wild mushrooms that grow in sunlight, like some types of maitake, morels, and chanterelles, often contain naturally high levels of vitamin D. However, foraging for wild mushrooms requires expert knowledge to avoid poisonous species.
DIY Sunlight Exposure: You can increase the vitamin D content of store-bought mushrooms at home by placing them in direct sunlight for 15 to 120 minutes before cooking. Slicing them can increase the surface area and boost production.

Other Vegetables and Fortified Plant-Based Foods

Beyond mushrooms, the contribution of other vegetables to vitamin D intake is minimal. The majority of vitamin D found in plant-based diets comes from fortified products, where the nutrient is added during processing. This is an essential consideration for those following a vegan or vegetarian lifestyle.

List of Fortified Plant-Based Options

Plant-Based Milks: Soy, almond, and oat milks are commonly fortified with vitamin D and can be a significant source, offering around 100-144 IU per cup.
Orange Juice: Certain brands of orange juice are fortified with vitamin D, typically providing about 100 IU per cup.
Tofu: Some tofu products are fortified, offering a plant-based protein source with an added vitamin D boost.
Breakfast Cereals: Many ready-to-eat cereals are fortified, contributing a portion of the daily recommended intake.

Cooking and Vitamin D Retention

The good news is that cooking does not completely destroy the vitamin D content in mushrooms. Studies have shown good retention rates depending on the cooking method. For example, stir-frying and grilling tend to preserve more vitamin D than boiling, which can cause some nutrient loss. When preparing mushrooms, consider quick-cooking methods to maximize vitamin D retention.

A Comparison of Vitamin D Sources


Source	Vitamin D per serving (approximate IU)	Type of Vitamin D	UV Exposure	Notes
UV-exposed Maitake Mushrooms	~2,242 IU per 100g	D2	Yes	A very potent vegan source.
UV-exposed Cremini Mushrooms	~1,100 IU per cup	D2	Yes	Another excellent source when UV treated.
Wild Morel Mushrooms	~136 IU per cup	D2	Natural	Naturally higher, but careful foraging is required.
Fortified Soy Milk	~100-144 IU per cup	D2/D3	No	Reliable fortified source.
Fortified Orange Juice	~100 IU per cup	D2/D3	No	Varies by brand and can contain added sugar.
Standard Commercially Grown Mushrooms	<40 IU	Little to none	No	Grown in darkness, minimal vitamin D.

Conclusion

For those relying on plant-based foods, the key takeaway is that mushrooms are the only significant natural vegetable source of vitamin D, and only when exposed to UV light. To ensure a sufficient dietary intake from plant-based sources, a combination of UV-exposed mushrooms and fortified foods, such as plant-based milks and juices, is the most reliable strategy. Regular sun exposure also contributes to the body's natural vitamin D production, and supplementation may be necessary for some individuals, particularly during winter months or for those with limited sun exposure. Prioritizing these few concentrated sources is essential for maintaining optimal health without relying on animal products.

Frequently Asked Questions

No, it is very difficult to get the recommended daily intake of vitamin D from vegetables alone. Even with UV-exposed mushrooms, which are the highest plant-based source, most people will need to supplement with fortified foods or consider sun exposure for adequate intake.

No, most commercially grown mushrooms are cultivated in the dark and contain negligible vitamin D. Only wild mushrooms or specific brands labeled as "UV-exposed" will have significant amounts, as the vitamin is produced when they are treated with UV light.

Mushrooms produce vitamin D2 (ergocalciferol), while animals (and humans) produce vitamin D3 (cholecalciferol) when exposed to sunlight. Although vitamin D3 is often considered more potent, research shows that vitamin D2 from mushrooms can effectively raise and maintain vitamin D levels in the blood.

You can increase the vitamin D content by placing sliced mushrooms in direct sunlight for 15 minutes to 2 hours before cooking. This simple process prompts the mushrooms to produce vitamin D2, just as they would in the wild.

Many plant-based milks (like soy, almond, and oat), orange juice, certain cereals, and tofu are fortified with vitamin D. Always check the nutrition facts label to confirm fortification and the amount per serving.

No, studies indicate that vitamin D in mushrooms is relatively stable during cooking, especially with methods like stir-frying or grilling, which show good retention rates.

No, aside from biofortified mushrooms, no other fruits or vegetables contain enough naturally occurring vitamin D to be considered a significant source. Other plant foods cited as containing the vitamin are typically fortified.