Which fruit has high vitamin D content?

November 1, 2025 •

4 min read

Vitamin D deficiency affects a significant portion of the global population, leading many to seek dietary sources. However, when asking, "Which fruit has high vitamin D?", the answer is more complex than one might expect, as fruits are not a natural source of this crucial nutrient.

Quick Summary

Fruits do not naturally contain significant amounts of vitamin D. The primary fruit-related source is orange juice fortified with vitamin D during processing. Mushrooms, a fungus, are the only edible item not from animals that can produce substantial vitamin D2 from UV light exposure. Fortified foods and sunlight are crucial for meeting daily requirements.

Key Points

Fruits are Not a Natural Source: The idea that fruits have high vitamin D is a common misconception, as they naturally contain negligible amounts.
Fortified Orange Juice is an Exception: Certain orange juices are fortified with vitamin D during processing, but fresh orange juice is not.
Mushrooms are a Key Plant-Based Source: As a fungi, mushrooms can produce significant vitamin D2 when exposed to UV light, either naturally or commercially.
Sunlight Exposure Boosts Mushrooms' Vitamin D: Placing store-bought mushrooms in direct sunlight can increase their vitamin D levels naturally.
Combine Sources for Adequate Intake: Relying on a single food group is insufficient; a balanced approach with fatty fish, eggs, fortified foods, and sun exposure is best.
Vegans Must Prioritize Fortified Foods: Individuals on a plant-based diet should look for fortified cereals, plant milks, and UV-treated mushrooms.

Do Any Fruits Naturally Contain High Vitamin D?

Most people are surprised to learn that no fruit naturally contains a significant amount of vitamin D. This fat-soluble vitamin is primarily synthesized by the body from sunlight exposure or obtained from animal-based foods like fatty fish and egg yolks. While some preliminary research has investigated the potential for certain plants, like tomatoes, to contain vitamin D, only trace amounts have been found in the leaves, not the fruit itself. Therefore, relying on fruits alone to meet your daily vitamin D needs is not a viable strategy.

Fortified Fruit Products: The Exception to the Rule

While whole fruits are not a source, some fruit products can be excellent contributors to your vitamin D intake. This is due to fortification, a process where nutrients are added during manufacturing. Fortified orange juice is the most prominent example in this category.

Fortified Orange Juice: Look for brands that explicitly state they are "fortified with vitamin D" on the label. A single cup can provide a significant portion of the recommended daily intake, making it a valuable option, especially for those who are lactose intolerant or following a vegan diet. It is important to note that you must buy fortified juice; freshly squeezed orange juice contains no added vitamin D.

The Role of Mushrooms: A Plant-Based Source (That Isn't a Plant)

Despite not being a fruit or vegetable, mushrooms are a fungi and are the only non-animal food source capable of producing a significant amount of vitamin D. This process is similar to how humans produce vitamin D, as both contain precursors that convert to the vitamin when exposed to UV light.

Wild Mushrooms: Wild mushrooms exposed to natural sunlight contain higher levels of vitamin D than commercially grown ones, which are often cultivated in the dark.
UV-Treated Mushrooms: Many commercially available mushrooms are now intentionally treated with UV light post-harvest to boost their vitamin D content. You can also increase the vitamin D in your store-bought mushrooms by placing them in direct sunlight for 15-60 minutes before consumption.

Comparison of Vitamin D Sources

This table compares the vitamin D content and type for various food sources to provide a clear understanding of the best options for your diet.


Source	Vitamin D Type	Typical IU per Serving	Notes
UV-Treated Mushrooms	D2 (Ergocalciferol)	366 IU (½ cup sliced)	A top plant-based source; check label for UV treatment.
Fortified Orange Juice	D2 or D3	100 IU (1 cup)	Fortification level varies by brand; always check the label.
Salmon (Sockeye)	D3 (Cholecalciferol)	570 IU (3 oz, cooked)	One of the best natural animal sources.
Trout (Rainbow)	D3 (Cholecalciferol)	645 IU (3 oz, cooked)	Excellent natural source.
Egg Yolk	D3 (Cholecalciferol)	44 IU (1 large egg)	Content depends on hen's diet and sun exposure.
Beef Liver	D3 (Cholecalciferol)	42 IU (3 oz, cooked)	Natural source, but high in vitamin A.

The Importance of a Balanced Approach

Meeting your daily vitamin D needs often requires a multi-pronged approach combining sunlight exposure, food, and potentially supplements. While a short burst of sunlight can trigger production in your skin, concerns about skin cancer mean that relying solely on sun exposure is not recommended. This makes food a safe and reliable option.

For Vegans and Vegetarians: Beyond UV-treated mushrooms and fortified juices, individuals following a plant-based diet should also consider fortified cereals, plant-based milks (like soy or almond), and vegan supplements.
For Omnivores: A varied diet that includes fatty fish, fortified dairy products, and eggs can help ensure adequate intake.

Ultimately, a healthy diet focuses on a variety of nutrients. Including different fortified foods and fungi in your meals is a great way to boost your vitamin D without relying on fruits, which are primarily a source of other vitamins and minerals like vitamin C, fiber, and potassium. For specific dietary advice, especially for those with a known vitamin D deficiency, consulting with a healthcare professional is always recommended.

Conclusion

In summary, the notion of a fruit with high vitamin D is a misconception. While certain fruits like oranges are associated with the vitamin, this is only true for commercially fortified juice, not the whole fruit. The most significant plant-based food source is UV-exposed mushrooms, which offer a natural way for vegans and vegetarians to boost their intake. A balanced diet incorporating fortified foods and, for some, supplementation, is the most effective strategy for maintaining sufficient vitamin D levels, crucial for overall health and bone strength.

What are the key takeaway points about which fruit has high vitamin D content?

Clarification: Fruits, in their natural state, do not contain significant amounts of vitamin D.
Fortified Juice: Fortified orange juice is a reliable source of added vitamin D, unlike fresh-squeezed juice.
Mushrooms (Fungi): Mushrooms, particularly those exposed to UV light, are the only non-animal whole food source rich in vitamin D.
Dietary Sources: Optimal vitamin D intake comes from a combination of sunlight, fatty fish, egg yolks, and fortified foods.
Vegan Options: For those on a vegan diet, fortified plant-based milks and cereals are essential additions alongside UV-treated mushrooms.
Supplementation: Supplements are a recommended option for individuals who struggle to meet their vitamin D needs through diet and sunlight alone.
Healthy Habits: Regular inclusion of diverse sources is crucial for maintaining bone and immune health.

Frequently Asked Questions

No fruit naturally contains a high amount of vitamin D. The highest fruit-related source is fortified orange juice, where the vitamin is added during processing.

Bananas do not contain significant vitamin D. While they offer other health benefits like magnesium, which helps activate vitamin D in the body, they are not a direct source of the vitamin.

Since no fruits are a natural source of vitamin D, vegans must rely on other sources. Fortified orange juice and UV-treated mushrooms are excellent plant-based options.

Yes, fortification is necessary. The oranges themselves do not produce vitamin D; it is added to the juice by manufacturers. Always check the product label for confirmation.

You can increase the vitamin D in store-bought mushrooms by exposing them to direct sunlight for a short period. Ergosterol in the mushrooms converts to vitamin D2 upon UV exposure, just like in humans.

Yes, mushrooms are a far better source than fruits. They are the only food not of animal origin that can produce substantial vitamin D naturally, especially when exposed to UV light.

While mushrooms and fortified juice can help, fatty fish like salmon and trout, which contain vitamin D3, are among the best food sources for bone health. Sufficient vitamin D is necessary for calcium absorption.