Which meat is high in vitamin D?

November 21, 2025 •

3 min read

While many people associate meat primarily with protein, certain animal cuts and offal can provide a notable amount of vitamin D. Most standard red meat and poultry offer only small quantities, but knowing which meat is high in vitamin D can help optimize your dietary intake. Beef liver is a particularly good source among meats.

Quick Summary

Beef liver is the most significant meat-based source of vitamin D, though in general, animal muscle meat contributes only small amounts. Other sources like fatty fish and fortified products contain much higher levels of the essential vitamin, which is crucial for bone and immune health.

Key Points

Beef Liver: Provides the most significant amount of vitamin D among common land-animal meats.
Fatty Fish are Superior: Salmon, trout, and tuna contain far higher vitamin D concentrations than any meat.
Muscle Meat is Low: Lean muscle cuts from beef, pork, and lamb offer only trace amounts of vitamin D.
Fortified Foods are Key: Many breakfast cereals, milks, and juices are fortified and provide a reliable source of the vitamin.
Sunlight is Fundamental: The body's primary source of vitamin D is exposure to sunlight.
Supplementation May Be Needed: Many people require supplements, particularly in winter or with limited sun exposure, to meet daily needs.

Beef Liver: The Top Meat Contender for Vitamin D

Among land-based animal products, beef liver is a standout source of vitamin D. A 3-ounce portion of braised beef liver contains about 1.0 mcg (42 IU) of vitamin D. While this is a modest amount compared to fatty fish, it makes beef liver one of the more potent natural meat-based options. It’s also rich in other essential nutrients, including iron and vitamin A, making it a nutrient-dense addition to a balanced diet. Pork liver also contains some vitamin D, with one study finding a notable concentration.

Small Contributions from Muscle Meat and Poultry

Standard muscle meats from beef, pork, and lamb contain much lower levels of vitamin D. According to the British Heart Foundation, red meats like beef, lamb, and pork contain less than 1 microgram per 100g of meat. The vitamin D content can vary based on the animal's diet and seasonal sun exposure, as one study on Irish beef and lamb showed. Pastured animals, for example, may have higher vitamin D levels in their fat due to sunlight exposure. Chicken breast, another popular meat, provides a negligible amount of vitamin D. However, chicken liver can offer a slightly higher concentration.

A Closer Look: Factors Affecting Vitamin D in Meat

The vitamin D content in meat is not static. It can be influenced by several factors:

Animal Diet and Supplements: The amount of vitamin D an animal receives from its feed and any dietary supplements directly impacts the level found in its tissues.
Sunlight Exposure: For pasture-raised animals, sunlight exposure helps the animal produce and store vitamin D, especially in their fatty tissues.
Seasonal Variation: Research has shown that beef can have higher vitamin D activity in autumn compared to winter, linked to the grazing season.

Superior Sources of Vitamin D Beyond Land Meat

For individuals actively seeking to increase their vitamin D intake, relying on muscle meat alone is inefficient. The following list highlights superior dietary sources:

Fatty Fish: Excellent sources include salmon, trout, mackerel, tuna, and sardines. A 3-ounce serving of cooked salmon can provide over 500 IU of vitamin D.
Cod Liver Oil: This supplement is a powerhouse of vitamin D, offering a concentrated dose in a single tablespoon.
Mushrooms: Certain mushrooms that have been exposed to ultraviolet (UV) light can be a significant source of vitamin D2.
Fortified Foods: Many common foods are fortified with vitamin D, including cow's milk, plant-based milks, some cereals, and orange juice. Always check the nutrition label.
Egg Yolks: The yolks from eggs contain a small but useful amount of vitamin D.

Comparison of Vitamin D in Animal-Based Foods


Food (per 3 oz / 85g serving)	Micrograms (mcg)	International Units (IU)	Source
Sockeye Salmon	~14.2	~570	ODS
Rainbow Trout	~16.2	~645	ODS
Braised Beef Liver	1.0	42	ODS
Canned Tuna (in water)	1.0	40	ODS
Braised Lamb Liver	<1.0	<40	BHF
Roasted Chicken Breast	0.1	4	ODS
Ground Beef	0	<2	ODS

Optimizing Your Vitamin D Intake

To meet your daily vitamin D needs, it's wise to consider multiple sources. Sunlight remains a primary method for the body to synthesize vitamin D. However, diet is a crucial factor, especially for those with limited sun exposure. Pairing vitamin D-rich foods with healthy fats can improve absorption, as vitamin D is a fat-soluble vitamin. Supplements are another reliable option, particularly for those with a deficiency. For further nutritional guidance, consult the official National Institutes of Health Fact Sheet.

Conclusion

While beef liver is a good meat source, it's important to recognize that overall, meat is not a primary dietary source of vitamin D. For substantial intake, you should look towards fatty fish and fortified products. Nonetheless, including cuts like beef liver and making mindful choices about your red meat and poultry consumption can offer some contribution to this vital nutrient, which is essential for healthy bones and overall immune function. A diversified diet that incorporates these different sources is the most effective approach to meeting your vitamin D needs.

Frequently Asked Questions

While beef liver contains a modest amount of vitamin D, lean muscle cuts like ground beef or steak contain very little, almost zero.

Beef liver is generally considered the best meat for naturally occurring vitamin D. Pork liver also provides some, but neither compares to the levels found in fatty fish.

No, chicken muscle meat, such as a roasted breast, contains very little vitamin D. Chicken liver, however, has a slightly higher amount.

Bacon, especially from pastured pigs, can contain some vitamin D, but it's not a reliable or high source. You should rely on other sources for your daily intake.

The best non-meat food sources are fatty fish like salmon, fortified foods (milk, cereal, juice), UV-exposed mushrooms, and egg yolks.

Vitamin D is crucial for regulating calcium and phosphate in the body, which helps build and maintain healthy bones, muscles, and teeth. It also plays a role in supporting the immune and nervous systems.

Symptoms can include fatigue, bone pain, muscle weakness, frequent illness, mood changes, and bone fractures. It can also lead to more serious conditions like rickets in children and osteomalacia in adults.