Which food is rich in vitamin D? Your Guide to Dietary Sources

December 26, 2025 •

5 min read

While direct sunlight is a primary source of vitamin D, only a handful of foods naturally contain significant amounts. Knowing which food is rich in vitamin D can help you maintain healthy bones, support immune function, and fill in the gaps left by reduced sun exposure, especially during colder months.

Quick Summary

Discover the best dietary sources of vitamin D, including potent fatty fish, cod liver oil, and fortified products like milk and cereals. Learn about unique options like UV-exposed mushrooms and eggs from pasture-raised hens.

Key Points

Fatty Fish is King: Fatty fish like wild salmon, trout, and mackerel are among the best natural food sources of vitamin D, offering hundreds of IU per serving.
Cod Liver Oil for High Potency: A single teaspoon of cod liver oil provides a significant amount of concentrated vitamin D, along with other essential nutrients like omega-3s and vitamin A.
Fortified Foods Bridge the Gap: Many dairy milks, plant-based alternatives, cereals, and juices are fortified with vitamin D, providing a widespread and convenient source.
Mushrooms Can Be a Source: Specifically grown or wild mushrooms exposed to UV light are a vegan-friendly source of vitamin D2, with high potency in some varieties.
Eggs from Pastured Hens Offer More: The vitamin D in egg yolks is influenced by a chicken's diet and sunlight exposure, with eggs from pasture-raised hens containing higher levels.
Supplements May Be Necessary: While food sources are beneficial, many people, particularly in autumn and winter, may need a daily supplement to meet their vitamin D requirements.
Fat Improves Absorption: Since vitamin D is fat-soluble, it is best absorbed when consumed with dietary fat, a process facilitated by the fats found in oily fish and dairy.

The Best Natural Food Sources of Vitamin D

For many, the most effective dietary path to increasing vitamin D intake comes from natural animal-based sources. The best-known options are fatty fish and fish liver oils, which contain significant amounts of vitamin D3.

The Power of Fatty Fish

Fatty fish are among the most celebrated sources of naturally occurring vitamin D. These fish store the vitamin in their fatty tissues and liver, making them a dense and effective addition to your diet. Wild-caught salmon, for instance, is a nutritional powerhouse, often containing significantly more vitamin D than its farmed counterpart. Other excellent choices include:

Sockeye Salmon: A 3-ounce cooked serving can provide approximately 570 IU of vitamin D.
Trout: Farmed rainbow trout can offer up to 645 IU in a 3-ounce serving.
Mackerel: This oily fish is also a strong contributor, delivering around 643 IU per 3.5-ounce serving.
Sardines and Herring: Canned sardines and fresh Atlantic herring are readily available and affordable sources, with 193 IU and 167 IU per 3.5-ounce serving, respectively.
Canned Tuna: A more accessible option, canned light tuna can provide 269 IU per 3.5-ounce serving. However, moderation is key due to potential mercury content.

Cod Liver Oil: A Potent and Direct Source

If you prefer to get your vitamin D in supplement form or are not a fan of fish, cod liver oil is an excellent and traditional alternative. Just one teaspoon (4.9 mL) can provide a substantial 450 IU of vitamin D. It’s also rich in beneficial omega-3 fatty acids and vitamin A, though the high vitamin A content means it should be consumed in measured doses to avoid toxicity.

Fortified Foods: Bridging the Gap

Since few foods naturally contain high levels of vitamin D, many food manufacturers add it to their products, a process known as fortification. These foods are a major source of vitamin D in many diets, helping consumers meet their daily needs without relying solely on specialized items.

Fortified Dairy and Non-Dairy Options

In many countries, milk is routinely fortified with vitamin D. A standard 1-cup serving of fortified milk typically contains about 120 IU. Plant-based alternatives, such as soy, almond, and oat milk, are also frequently fortified and offer comparable amounts of vitamin D per cup. It is always important to check the product's nutrition label to confirm its vitamin D content.

The Convenience of Fortified Cereals and Juices

Many breakfast cereals and some brands of orange juice are also fortified, providing a convenient way to start the day with a boost of vitamin D. A typical serving of fortified cereal can provide around 80 IU, while a cup of fortified orange juice offers about 100 IU. While convenient, it’s wise to be mindful of added sugars in some of these products.

Unconventional but Effective Sources

Beyond the more common fish and fortified products, a few other foods can contribute to your vitamin D intake, especially for vegetarians or those seeking variety.

Mushrooms and UV Light

Mushrooms are the only significant non-animal source of vitamin D. Like humans, they can produce vitamin D when exposed to ultraviolet (UV) light. Wild mushrooms or specially grown mushrooms exposed to UV light can be excellent sources of vitamin D2. For example, some UV-exposed cremini mushrooms can contain over 1,000 IU per cup. Unexposed mushrooms contain very little of the vitamin, so look for a specific mention of UV treatment on the packaging.

Eggs from Pastured Hens

The vitamin D content of an egg is located almost entirely in the yolk. The amount can vary significantly based on how the chickens were raised. Eggs from pasture-raised hens or those fed vitamin D-enriched feed have much higher vitamin D levels than those from conventionally raised hens. One large egg may contain around 44 IU of vitamin D, but choosing eggs from sources that prioritize sunlight exposure can offer a greater benefit.

Food Sources vs. Supplements

While food is the most bioavailable source of many nutrients, it can be challenging to get enough vitamin D from diet alone, especially in regions with limited sunlight during certain times of the year. This is where supplements play a vital role. Unlike with some nutrients, a vitamin D supplement is often recommended by health professionals to help maintain adequate levels, particularly in autumn and winter. The decision to rely on food, supplements, or a combination depends on individual needs, dietary preferences, and a doctor's advice.

Comparison of Common Vitamin D Sources


Food Source	Vitamin D per Serving	Serving Size	Notes
Cod Liver Oil	~450 IU	1 tsp	Extremely concentrated. Also contains Vitamin A.
Wild Sockeye Salmon	570 IU	3 oz, cooked	Excellent natural source.
Fortified Milk	120 IU	1 cup	Widespread and accessible fortified option.
UV-Exposed Mushrooms	366 IU	½ cup, sliced	Significant vegan source. Must be UV-treated.
Canned Light Tuna	269 IU	3.5 oz, canned	Convenient, but consider mercury levels.
Large Egg	44 IU	1 egg	Content can vary based on hen's diet/exposure.

Conclusion: Making Informed Dietary Choices

Incorporating foods rich in vitamin D into your daily diet is a powerful strategy for supporting bone health and overall well-being. From fatty fish like salmon and sardines to fortified milks and cereals, there are diverse options to choose from. Vegetarians can benefit from UV-exposed mushrooms, while cod liver oil offers a concentrated source for those seeking a direct boost. Since obtaining sufficient amounts from food alone can be difficult for some, especially during darker months, considering a supplement in consultation with a healthcare provider can be a prudent approach to ensuring adequate intake all year round. Making these informed dietary and lifestyle choices can help keep your vitamin D levels in an optimal range. For more detailed information on vitamin D intake recommendations, consider consulting resources from the National Institutes of Health.

The Role of Vitamin D in Fat Absorption

Vitamin D is a fat-soluble vitamin, meaning it is absorbed most effectively in the body when consumed with a source of fat. The healthy fats naturally present in oily fish like salmon and cod liver oil facilitate this absorption, making these sources particularly efficient. For those consuming fortified dairy or plant-based milks, the fat content of the milk can aid in absorption. Including a healthy fat source, like avocado or nuts, with a vitamin D-rich or fortified food can help maximize the nutrient's absorption into your system.

Frequently Asked Questions

It can be challenging for vegetarians and vegans to meet their vitamin D needs from food alone, as most rich sources are animal-based. However, they can rely on UV-exposed mushrooms and fortified foods like plant-based milks, cereals, and orange juice. A supplement is often recommended to ensure adequate intake.

Generally, normal cooking methods do not destroy vitamin D. While some nutrient loss can occur during cooking, vitamin D is relatively stable. For example, cooking salmon has little to no impact on its vitamin D content.

The recommended dietary allowance varies by age. For most adults aged 19–70, the recommendation is 600 IU (15 mcg) per day, while adults over 70 should aim for 800 IU (20 mcg).

It is extremely difficult to consume a toxic amount of vitamin D from food sources alone. Toxicity is almost always a result of over-supplementation. Following recommended serving sizes for foods and supplements helps prevent excessive intake.

For most people, sunlight is the body's primary source of vitamin D. However, the amount produced depends on factors like location, season, skin tone, and sunscreen use. Dietary sources and supplements are important for maintaining adequate levels when sun exposure is limited.

Yes, vitamin D2 is produced by plants and fungi (like UV-exposed mushrooms), while vitamin D3 is produced by animals and from sun exposure. While both forms are effective, some research suggests that D3 may be more effective at raising blood levels of vitamin D.

To enhance vitamin D absorption, consume it alongside a source of dietary fat, as it is a fat-soluble vitamin. Oily fish and fortified whole milks provide this naturally. For supplements, taking them with a meal that contains healthy fats is recommended.