Which food has the best source of vitamin D?

December 9, 2025 •

3 min read

According to the National Institutes of Health, one tablespoon of cod liver oil provides a massive 1,360 IU of vitamin D, making it the most concentrated dietary source. While cod liver oil takes the top spot for sheer potency, several other foods, both natural and fortified, offer significant amounts of this essential nutrient.

Quick Summary

Cod liver oil is the most potent dietary source of vitamin D, but fatty fish like salmon and trout are also excellent options. Fortified foods such as milk, cereals, and plant-based beverages contribute substantially to daily intake. UV-exposed mushrooms provide a key plant-based source.

Key Points

Cod Liver Oil is Most Potent: A single tablespoon contains 1,360 IU of vitamin D, making it the most concentrated food source.
Fatty Fish are Excellent Whole-Food Sources: Cooked salmon and trout offer hundreds of IU per serving and are rich in omega-3s.
UV-Exposed Mushrooms Provide Vitamin D2: Mushrooms exposed to UV light, either commercially or at home, are a valuable vegan source of vitamin D2.
Fortified Foods are Common Contributors: Many milks (dairy and plant-based), cereals, and juices are fortified to increase general dietary vitamin D intake.
Wild vs. Farmed Fish Varies in Content: Wild-caught salmon generally contains more vitamin D than farmed, affecting overall potency.
Eggs Offer a Small but Consistent Source: A large egg yolk provides a modest amount of vitamin D, dependent on the hen's diet and sunlight exposure.
Diverse Intake is Optimal: Combining several sources like fatty fish, fortified products, and UV-treated mushrooms is the best strategy for a well-rounded intake.

Cod Liver Oil: The Undisputed Leader

For centuries, cod liver oil has been valued for its nutritional benefits, and for good reason. A single tablespoon contains an astounding 1,360 International Units (IU) of vitamin D, far surpassing almost any other food. This makes it an incredibly effective supplement for those needing to rapidly boost their vitamin D levels. However, its high vitamin A content means intake must be monitored to avoid toxicity, and its distinct flavor is not for everyone.

Oily Fish: The Top Natural Whole-Food Contenders

Beyond cod liver oil, fatty fish are the richest natural, whole-food sources of vitamin D3. The amount can vary depending on whether the fish is wild-caught or farmed, but all offer substantial levels.

Wild Sockeye Salmon: A 3-ounce serving offers an impressive 570 IU of vitamin D.
Rainbow Trout: A cooked 3-ounce portion can provide 645 IU.
Sardines: Canned sardines are a convenient and affordable option, providing about 46 IU per two sardines.
Herring: A 3.5-ounce serving can contain over 180 IU.

UV-Exposed Mushrooms: The Vegan-Friendly Powerhouse

Mushrooms are the only significant plant-based, unfortified food source of vitamin D, specifically vitamin D2. Just like human skin, mushrooms can produce vitamin D when exposed to UV light. While mushrooms grown in the dark have very little, those intentionally treated with UV light are excellent sources.

Commercially Treated Mushrooms: Many brands now sell UV-treated mushrooms. A half-cup serving can contain 366 IU.
Sun-Treated Mushrooms: You can increase the vitamin D content of your own mushrooms by leaving them in direct sunlight for a short period. Studies show that even 15 minutes of midday summer sun can dramatically increase levels.

Fortified Foods: A Reliable and Widespread Option

Many foods in the U.S. and other countries are fortified with vitamin D to help prevent deficiency. The fortification process adds vitamin D (often D3, but sometimes D2) to products that don't naturally contain it.

Fortified Milk: Cow's milk is a traditional source, with one cup typically offering around 120 IU.
Fortified Plant Milks: Soy, almond, and oat milks are often fortified, containing anywhere from 100-144 IU per cup.
Fortified Cereals: Many breakfast cereals add vitamin D, though the amount varies by brand. Checking the nutrition label is crucial.
Fortified Orange Juice: A single serving of fortified orange juice can provide around 100 IU.
Fortified Tofu: Some tofu brands are fortified and can provide up to 140 IU per serving.

Vitamin D Content Comparison Table


Food Source	Serving Size	Vitamin D (IU)	Notes
Cod Liver Oil	1 Tbsp	1,360	Highest concentration, also high in Vitamin A
Rainbow Trout (farmed)	3 oz, cooked	645	High in omega-3s
Sockeye Salmon	3 oz, cooked	570	Varies by wild vs. farmed
Mushrooms (UV-exposed)	½ cup, raw	366	Excellent vegan source
Fortified Milk	1 cup	~120	Amount varies by fat content and brand
Egg Yolk	1 large egg	44	Content influenced by hen's diet and sun exposure
Beef Liver	3 oz, braised	42	Contains other nutrients like iron and protein

Conclusion: Finding the Best Source of Vitamin D

The question of which food has the best source of vitamin D depends on individual needs and dietary preferences. Cod liver oil offers the highest concentration, making it a powerful supplement, but should be used cautiously. Fatty fish like salmon and trout are the best whole-food natural sources, providing not just vitamin D but also beneficial omega-3 fatty acids. For those on a plant-based diet, UV-treated mushrooms are an invaluable source of vitamin D2, with a single serving potentially providing a significant portion of the daily requirement. Finally, fortified foods offer a convenient and accessible way for many people to boost their intake through everyday items like milk, cereal, and juice. A varied diet incorporating a mix of these sources is the most effective approach for ensuring sufficient vitamin D intake. Always consult a healthcare provider for personalized advice, especially if you have concerns about vitamin D deficiency or are considering high-dose supplementation.

Visit the NIH Office of Dietary Supplements for more information

Frequently Asked Questions

The single food with the highest concentration of vitamin D is cod liver oil. A single tablespoon contains a very high dose, significantly more than any other food source.

Fatty fish are the best sources. Salmon, particularly wild sockeye, is an excellent source, as are rainbow trout, sardines, and herring.

Yes, vegans can get vitamin D from food. UV-treated mushrooms are the most notable plant-based source, and many plant-based milks and cereals are fortified with vitamin D2.

Yes, fortified foods are a reliable and widespread source of vitamin D, especially in Western diets. Common examples include milk, certain cereals, orange juice, and plant-based dairy alternatives.

A single large egg yolk contains a small amount of vitamin D, around 44 IU. The exact amount can vary depending on the hen's diet and sun exposure.

Wild mushrooms often contain higher levels of vitamin D naturally due to sun exposure. However, many store-bought mushrooms are now intentionally exposed to UV light to boost their vitamin D content.

While both are effective at raising vitamin D levels, studies suggest that vitamin D3 might be slightly more effective at maintaining circulating levels in the blood. However, D2 from sources like UV-exposed mushrooms is still a very viable option.