Which Indian food has high vitamin D?

November 23, 2025 •

5 min read

According to a study published by the US National Institute of Health, Vitamin D deficiency is a major health concern in India, impacting a large portion of the population. Many seek to know which Indian food has high vitamin D to combat this, especially since dietary sources can be limited for vegetarians.

Quick Summary

Several Indian foods, both naturally occurring and fortified, can boost vitamin D intake, crucial for bone health and immunity. Options range from fatty fish and egg yolks to sun-exposed mushrooms and fortified dairy products like milk and paneer. Vegetarians can focus on fortified options and UV-exposed mushrooms to meet their needs.

Key Points

Fatty Fish is a Top Source: Oily fish like mackerel and sardines are among the richest dietary sources of Vitamin D for non-vegetarians in India.
Fortified Foods are Crucial for Vegetarians: Dairy products (milk, paneer, curd), cereals, and cooking oils fortified with Vitamin D are vital for those following a vegetarian diet.
Mushrooms Can Produce Vitamin D: Sun-exposed or UV-treated mushrooms are a unique natural plant-based source of Vitamin D2 for vegetarians.
Combine with Fat for Better Absorption: Since Vitamin D is fat-soluble, consume it with healthy fats like ghee or fortified oil to maximize absorption.
Sunlight Remains the Best Source: Food sources should complement, not replace, sensible sun exposure, especially for those with limited access to sunlight.
Supplements May Be Necessary: If diet and sun exposure are insufficient, especially for vegans, supplements can help maintain adequate Vitamin D levels.
Egg Yolks Offer Moderate Vitamin D: The yolk of an egg contains some Vitamin D and can be easily included in various Indian dishes.

Understanding Vitamin D Sources in the Indian Diet

While sunlight remains the primary source for producing Vitamin D, dietary intake plays a critical role, particularly for those with limited sun exposure due to lifestyle or geographical location. In India, where vegetarianism is widespread, identifying specific food sources of Vitamin D can be a challenge. Most natural sources are animal-based, making fortified products and a few specific ingredients essential for maintaining optimal levels. It is crucial to combine these food sources with a balanced diet to aid absorption and support overall health.

Non-Vegetarian Indian Foods Rich in Vitamin D

For those who consume non-vegetarian food, several Indian preparations can contribute significantly to their vitamin D intake. Fatty fish is a top source, and incorporating it into the diet can make a substantial difference.

Fatty Fish: Popular in coastal regions, fish like mackerel (bangda), sardines (tarli), and salmon are excellent sources of Vitamin D and Omega-3 fatty acids. They can be prepared in traditional Indian curries, grilled, or fried with spices.
Egg Yolks: The yolk of an egg contains small amounts of Vitamin D. Free-range eggs may have higher levels. Eggs can be consumed in many Indian breakfast dishes, such as egg bhurji or egg paratha.

Vegetarian and Vegan Indian Vitamin D Sources

For vegetarians and vegans, the search for Vitamin D involves focusing on fortified foods and specific plant-based ingredients. The market in India is increasingly offering products fortified with Vitamin D, as mandated by bodies like the FSSAI to address widespread deficiency.

UV-Exposed Mushrooms: Mushrooms are one of the only natural plant-based sources of Vitamin D. When exposed to sunlight or UV light, varieties like shiitake and button mushrooms produce Vitamin D2. For enhanced content, sun-dry them before cooking. They are a versatile ingredient, perfect for a mushroom stir-fry or added to curries.
Paneer (Indian Cottage Cheese): As paneer is made from milk, it contains some vitamin D. Fortified paneer is available and provides a good source of protein and calcium along with Vitamin D. Palak Paneer or Paneer Tikka are popular ways to include it.
Fortified Milk and Dairy Products: Many Indian brands of milk, curd (yogurt), and other dairy items are fortified with Vitamin D to boost their nutritional value. Drinking a glass of fortified milk or using fortified yogurt in lassi can be very beneficial.
Fortified Plant-Based Milks: For vegans, fortified soy, almond, and oat milks are excellent alternatives. Brands now offer these products enriched with Vitamin D and calcium, making them suitable for smoothies or cereal.

The Role of Fortification in the Indian Diet

Food fortification has emerged as a critical strategy to combat micronutrient deficiencies in the Indian population. Fortified foods are those with added vitamins and minerals to improve their nutritional content. In India, the Food Safety and Standards Authority of India (FSSAI) encourages the fortification of staple foods like milk and oil with vitamins A and D. This provides a convenient and cost-effective way to ensure a daily intake of essential nutrients.

Common Fortified Indian Products:

Fortified Oils: Cooking oils fortified with vitamins A and D are widely available in India and contribute significantly to daily intake.
Fortified Cereals and Oats: Many breakfast cereals and oats are fortified with Vitamin D, making for a nutrient-rich breakfast.
Fortified Juices: Some brands of orange juice in India are fortified with Vitamin D and calcium, offering a dairy-free option.

Natural vs. Fortified Vitamin D Sources in Indian Foods


Feature	Natural Sources	Fortified Sources
Indian Examples	Fatty fish, egg yolks, UV-exposed mushrooms, ghee	Milk, curd, oils, cereals, orange juice, tofu, paneer
Primary Vitamin D Type	D3 in animal sources, D2 in mushrooms	Usually D2 or D3, depending on the product
Bioavailability	Naturally present form, often better absorbed when consumed with fat	Added during processing, highly bioavailable in fortified products
Consumer Relevance	Crucial for non-vegetarians and those with some sun exposure	Vital for vegetarians, vegans, and anyone with limited sun exposure
Convenience	Requires cooking or specific preparation	Ready-to-eat products or daily staples
Source Reliability	Varies based on farming practices (e.g., free-range eggs, wild fish)	Consistent dosage and reliable source based on labelling

Maximizing Vitamin D in Your Indian Diet

To effectively increase your Vitamin D intake through Indian cuisine, focus on a combination of sources and cooking methods.

Combine and Cook: Prepare dishes that combine high-vitamin D ingredients with healthy fats, as Vitamin D is fat-soluble. For example, cook your mushroom curry in fortified oil or make a paneer tikka using curd and a little ghee.
Smart Snacking: Opt for fortified yogurt or a fortified milk-based lassi as a snack. Include eggs in your breakfast routine or as a quick evening snack.
Incorporate Fortified Staples: Choose fortified versions of common Indian staples like milk, cooking oil, and cereals to boost your intake effortlessly.
Add Mushrooms: Add sun-exposed mushrooms to your pulao, curries, or stir-fries to get a natural plant-based boost of vitamin D.

Delicious Indian Recipes for a Vitamin D Boost

Mushroom Stir-Fry: Sauté sun-exposed mushrooms with onions, garlic, and Indian spices. Serve as a side dish or with roti.
Palak Paneer with Fortified Paneer: Combine fortified paneer with spinach for a nutritious dish that provides both vitamin D and calcium.
Fish Curry (if non-vegetarian): Cook fatty fish like mackerel or salmon in a traditional Indian curry base with coconut milk to enhance flavor and boost vitamin D levels.
Fortified Oats: Prepare a savory masala oats dish using fortified oats for a healthy and quick breakfast or evening snack.

Conclusion

While Vitamin D is not abundant in many traditional Indian foods, it is still possible to achieve a healthy intake through conscious dietary choices. Incorporating fortified foods like milk, curd, cereals, and oils into daily meals is one of the most effective strategies, especially for vegetarians and those with limited sun exposure. For non-vegetarians, fatty fish and egg yolks are reliable sources. A balanced approach combining strategic food choices with adequate sunlight and, if necessary, supplements can help manage Vitamin D deficiency and support overall health. Consulting a healthcare provider or a nutritionist can provide personalized guidance.

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Frequently Asked Questions

Among natural vegetarian options, sun-exposed mushrooms contain the highest levels of Vitamin D. However, for a consistent intake, fortified foods like milk, paneer, and cereals are often the most reliable sources.

It is difficult to get sufficient Vitamin D from an unfortified vegetarian diet alone, as most natural sources are non-vegetarian. It is highly recommended for vegetarians to include fortified dairy or plant-based products, UV-exposed mushrooms, and sensible sun exposure.

Yes, fortified foods are safe and encouraged for consumption. The Food Safety and Standards Authority of India (FSSAI) mandates and promotes the fortification of certain staple foods like milk and oil with vitamins to address widespread deficiencies.

Check the nutritional information label on the food packaging. Fortified products will list Vitamin D in the ingredients or nutritional facts. For example, fortified milk cartons and cereal boxes will explicitly state that they are fortified with Vitamin D.

No, mushrooms naturally produce significant Vitamin D only when exposed to sunlight or UV light. To increase their content, you can sun-dry them before cooking.

Spending 10-15 minutes in direct sunlight, preferably between 10 a.m. and 2 p.m., a few times a week is generally sufficient for Vitamin D synthesis. This is a crucial complement to dietary sources.

Fatty fish like mackerel, sardines, and salmon, as well as eggs (specifically the yolk), are excellent non-vegetarian sources of Vitamin D widely consumed in India.