Which food has the maximum vitamin D?

December 3, 2025 •

4 min read

According to research, approximately 1 billion people worldwide suffer from vitamin D deficiency. While sunlight is a primary source, our dietary choices are crucial for maintaining adequate levels, leading many to ask: which food has the maximum vitamin D to aid in preventing deficiency?

Quick Summary

The highest dietary concentration of vitamin D is found in cod liver oil, a powerful supplement. Other significant sources include wild-caught salmon, UV-treated mushrooms, and fortified foods. This guide explores these options and helps you navigate your nutritional needs.

Key Points

Cod Liver Oil Dominates: A single tablespoon of cod liver oil contains the highest amount of vitamin D per serving among all foods, with over 1,360 IU.
Wild Salmon is a Top Natural Source: Wild-caught salmon is a potent natural food source, providing significantly more vitamin D than its farmed counterpart.
UV-Treated Mushrooms are a Potent Vegan Option: When exposed to ultraviolet light, mushrooms, particularly cremini, become a powerful vegan source of vitamin D2.
Fortified Foods Aid Overall Intake: Consuming fortified milk, cereals, and orange juice helps supplement dietary vitamin D, though the amount is lower than in primary sources.
Combine Sources for Optimal Levels: For maximum benefit, a combination of fatty fish, UV-treated mushrooms, and fortified foods is an effective strategy to meet daily vitamin D needs.

The Surprising Maximum Source of Vitamin D

While many people associate vitamin D with sunlight, dietary intake is vital for those with limited sun exposure. When considering which food provides the maximum vitamin D, the clear winner, particularly for potency per serving, is cod liver oil. This supplement, derived from the liver of cod fish, has been used for centuries and packs an incredible amount of this essential nutrient.

Cod Liver Oil: The Undisputed King

A single tablespoon of cod liver oil can contain over 1,300 International Units (IU) of vitamin D, far exceeding the content found in most other foods. For context, the recommended daily allowance for adults aged 19–70 is 600 IU. In addition to its high vitamin D content, cod liver oil is also a rich source of omega-3 fatty acids, which have anti-inflammatory properties, and vitamin A. Due to its concentration, it is often consumed as a supplement rather than a cooking oil.

High-Potency Natural Food Sources

While cod liver oil is a supplement, several whole foods are naturally rich in vitamin D, with some offering impressive amounts, particularly wild-caught varieties.

Wild-Caught Salmon: A 3.5-ounce (100-gram) serving of wild-caught sockeye salmon can contain between 570 and 988 IU of vitamin D, depending on where it was caught. This is significantly higher than farmed salmon, which typically provides less due to controlled diets.
UV-Treated Mushrooms: For those seeking a plant-based option, UV-treated mushrooms are a powerful source of vitamin D. When exposed to ultraviolet light, fungi convert ergosterol into vitamin D2. A single cup of UV-exposed cremini mushrooms can provide over 1,100 IU, making them an excellent choice for vegans and vegetarians. The vitamin D content is maintained for several days after treatment.
Sardines and Canned Tuna: These small, affordable fish offer a convenient way to boost vitamin D intake. A 3.5-ounce serving of canned light tuna provides around 269 IU, while two Atlantic sardines offer 46 IU. Opting for tuna canned in water is often recommended to manage mercury levels.

The Role of Fortified Foods

Because few foods naturally contain vitamin D, many countries fortify common products with the nutrient to help prevent widespread deficiency. While the concentration per serving is lower than in fatty fish or cod liver oil, these foods are consumed regularly, contributing to overall intake.

Fortified Milk: Cow's milk, soy milk, and other plant-based milk alternatives are often fortified with vitamin D. A typical cup of fortified milk can contain 100–144 IU.
Fortified Cereals and Orange Juice: Many breakfast cereals and some brands of orange juice are fortified with vitamin D. It is important to check the nutritional label for the exact amount, as fortification levels can vary.

Comparison of Vitamin D Food Sources

To help visualize the difference in vitamin D content, the table below compares several common food sources based on their International Units (IU) per serving.


Food Source	Serving Size	Vitamin D Content (IU)	Notes
Cod Liver Oil	1 tablespoon	1,360	Highest concentration per serving.
Wild Sockeye Salmon	3 ounces	~570	Excellent natural source of Vitamin D3.
UV-Treated Mushrooms	½ cup	~366	Vegan-friendly source of Vitamin D2.
Fortified Milk	1 cup	~120	Widespread and accessible source.
Beef Liver	3 ounces	~42	Lower concentration, also contains other vitamins.
Egg Yolk	1 large egg	~44	Yolk contains all the vitamin D.

How to Maximize Your Dietary Intake

For optimal vitamin D levels, a multifaceted approach is best. Since dietary sources alone may be insufficient for some individuals, especially during winter months or for those with limited sun exposure, combining these foods with other strategies is recommended.

Prioritize Fatty Fish: Incorporate oily fish like wild salmon, sardines, and mackerel into your diet 1-2 times per week.
Explore UV-Treated Mushrooms: Look for mushrooms labeled as "UV-treated" in your grocery store. You can also place mushrooms in direct sunlight for 15-60 minutes to increase their vitamin D content.
Use Fortified Products: Choose fortified milk, cereals, and juices to add a consistent, if smaller, amount of vitamin D to your daily routine.
Consider a Supplement: Especially if dietary intake is difficult or insufficient, a cod liver oil supplement is the most potent food-based option. Always consult a healthcare provider before starting a new supplement.

Conclusion

While sunlight triggers the body's natural production, cod liver oil stands out as the food with the maximum vitamin D concentration per serving. Other rich dietary options include fatty fish, UV-treated mushrooms, and fortified products like milk and cereal. Incorporating a variety of these sources into your diet is a smart strategy to support overall health and prevent deficiency, particularly for those with low sun exposure. For the most accurate guidance on your personal needs, consult a medical professional.

For more detailed nutritional information and daily values, you can refer to the official fact sheets from the National Institutes of Health.

Frequently Asked Questions

Sun exposure is the body's primary natural source of vitamin D, but many factors like season, location, and skin pigmentation limit its effectiveness. For consistent intake, food and supplements are often more reliable.

Yes, vitamin D3 (cholecalciferol) comes from animal sources and is produced by humans, while vitamin D2 (ergocalciferol) comes from plants and fungi. While both can raise vitamin D levels, D3 is generally considered more effective.

While fortified milk is a source of vitamin D, it often isn't enough on its own to meet daily needs, especially for those with insufficient levels. A diverse diet including other sources or supplements is usually recommended.

Yes, canned fish like tuna and sardines are good sources of vitamin D. They are a convenient and long-lasting option for boosting your intake, though tuna consumption should be monitored due to mercury levels.

Vegans can get significant vitamin D from UV-treated mushrooms and fortified foods like soy milk and cereals. Supplements derived from lichen are also available for D3, while mushrooms provide D2.

Cooking can cause some vitamin D loss, but a significant portion is retained. For example, pan-frying mushrooms can retain a high percentage of their vitamin D content.

Individuals with limited sun exposure, darker skin, older adults, people with malabsorption syndromes, or those who are obese are at a higher risk of vitamin D deficiency.