Which nuts give you vitamin D? The surprising truth revealed

November 14, 2025 •

4 min read

According to the National Institutes of Health, few foods naturally contain vitamin D, and contrary to a common misconception, most nuts are not one of them. This article reveals the reality behind the question, "Which nuts give you vitamin D?" and explores reliable plant-based options for boosting your intake.

Quick Summary

Raw, unfortified nuts do not naturally provide vitamin D. The nutrient is primarily sourced from sunlight exposure, animal products, and fortified foods like some plant-based milks. UV-exposed mushrooms represent one of the few natural plant-based sources.

Key Points

Nuts lack natural vitamin D: Unfortified nuts, including almonds, cashews, and hazelnuts, contain no meaningful amount of naturally occurring vitamin D.
Mushrooms are a unique plant-based source: Fungi like mushrooms can produce vitamin D2 when exposed to UV light, making UV-treated varieties a valuable dietary option for plant-based diets.
Fortified nut milks are reliable: Many plant-based milks, such as almond milk and soy milk, are fortified with vitamin D, offering a consistent and convenient source of the nutrient.
Sunlight remains the primary source: Human skin produces vitamin D from sun exposure, which is the most efficient natural way to obtain this vitamin.
Check labels for fortification: Always check the nutrition facts label on packaged nut products to confirm if they have been fortified with vitamin D, as this is not a natural characteristic of the nuts themselves.
Confusion arises from fortification and misinformation: The myth that nuts provide vitamin D likely stems from the prevalence of fortified nut products and general associations with healthy eating.

The Natural Truth: Nuts and Vitamin D

Many people, particularly those following a plant-based diet, often wonder where to find reliable sources of vitamin D beyond sunlight. The misconception that nuts are a significant source of this crucial nutrient is widespread. In reality, most nuts do not contain any naturally occurring vitamin D. An analysis of almonds, for example, reveals a vitamin D content of 0 mcg per serving. The same holds true for other popular nuts like cashews and hazelnuts, despite what some less authoritative sources may claim.

This is primarily because vitamin D is synthesized differently in plants and animals. Animals produce vitamin D3 (cholecalciferol), while plants and fungi produce vitamin D2 (ergocalciferol). Nuts, as seeds, do not have the biological machinery to produce significant levels of either form. Therefore, relying on them as a primary source of vitamin D is a misunderstanding that could lead to dietary deficiencies.

Fortified Nut Products: A Different Story

While whole nuts are not a source, many nut-based products have vitamin D added during processing. This is known as food fortification, a common practice to help consumers meet nutrient recommendations.

Almond milk: Many brands of almond milk are fortified with vitamin D, providing a good option for those seeking a plant-based source. The vitamin D content can vary significantly by brand, so checking the nutrition label is essential. Some fortified varieties offer over 100 IU per cup.
Other nut milks: Similarly, soy milk and oat milk are frequently fortified with vitamin D and can serve as excellent sources, especially for vegans and those with dairy allergies.

It is vital to distinguish between a nut in its natural state and a processed, fortified nut product. The nutritional value of the latter is artificially enhanced to provide specific benefits, unlike the raw ingredient itself.

The Fungal Exception: Vitamin D in Mushrooms

Interestingly, while nuts fail to deliver, mushrooms are a unique and valuable plant-based source of vitamin D. As fungi, they have the ability to produce vitamin D2 when exposed to ultraviolet (UV) light, much like human skin produces vitamin D3 from sunlight.

UV-exposed mushrooms: Many commercial mushroom growers now expose their crops to UV light to significantly boost their vitamin D content. A single serving of UV-exposed cremini mushrooms, for example, can contain well over the daily recommended intake.
Wild vs. store-bought: Wild mushrooms, grown in sunlight, are naturally higher in vitamin D2 than those grown in dark, commercial environments. However, commercially available UV-treated mushrooms offer a reliable way to get this nutrient.
The benefit for plant-based diets: For those avoiding animal products, UV-treated mushrooms are one of the few unfortified food sources that can provide a substantial amount of vitamin D2.

Debunking the Myth: Why the Confusion?

The confusion surrounding nuts and vitamin D likely stems from a few factors. Firstly, nuts are generally recognized as a healthy, nutrient-dense food group, rich in healthy fats, protein, and minerals like magnesium and phosphorus. This general health halo can lead to assumptions about their vitamin content. Secondly, the widespread availability of fortified nut products, like almond milk, may cause consumers to attribute the vitamin D content to the nut itself, rather than the added ingredients. Finally, misinformation from less credible online sources can contribute to the myth's spread. Always cross-reference nutritional information with authoritative sources like the National Institutes of Health.

A Comparison of Vitamin D Sources


Source	Type of Vitamin D	Notes	Reliable for vegans?
Sunlight Exposure	D3 (in humans)	The body's primary way of producing vitamin D. Requires adequate sun exposure.	Yes
Fatty Fish (e.g., Salmon, Mackerel)	D3	One of the best dietary sources of D3.	No
Fortified Nut Milk (e.g., Almond Milk)	D2 or D3	Content varies by brand; check label.	Yes
UV-Exposed Mushrooms	D2	Excellent plant-based source; UV treatment significantly increases content.	Yes
Natural Nuts (e.g., Almonds, Cashews)	None	Do not naturally contain vitamin D.	No
Egg Yolks	D3	A small amount is present, especially from free-range chickens.	No

Conclusion

To be clear, raw, unfortified nuts do not contain vitamin D. While they are a great source of other essential nutrients, they should not be counted on to boost your vitamin D levels. The good news for those on plant-based diets is that there are excellent alternatives. Fortified nut milks, with their conveniently added vitamin D, are a reliable dietary option. Even more notably, UV-exposed mushrooms offer a completely natural, plant-based source of vitamin D2. For most people, a combination of safe sun exposure, fortified foods, and potentially supplements is the most effective strategy for maintaining adequate vitamin D levels. Consulting a healthcare professional can help you determine the best approach for your individual needs and dietary preferences.

For more detailed information, consult authoritative nutritional guides such as the NIH Office of Dietary Supplements Fact Sheet on Vitamin D.

Frequently Asked Questions

No, almonds do not naturally contain vitamin D. According to nutritional databases, almonds, along with most other nuts, have a vitamin D content of 0 IU per serving.

The vitamin D found in almond milk is added during the manufacturing process, a practice known as fortification. It does not come from the almonds themselves.

No, raw cashews and hazelnuts are not a good source of vitamin D, as they contain negligible amounts of the vitamin naturally. Any vitamin D content in products with these nuts is from fortification.

UV-exposed mushrooms are the best natural, unfortified plant-based source of vitamin D. They produce vitamin D2 when exposed to ultraviolet light, making them a unique option for vegans and vegetarians.

Yes, mushrooms contain vitamin D2 (ergocalciferol), while animal products and sun exposure typically provide vitamin D3 (cholecalciferol). Both forms are effective, but D3 is often considered slightly more potent at raising blood levels.

Vegans can get vitamin D from fortified plant milks (like almond and soy milk), fortified cereals and tofu, UV-exposed mushrooms, and supplements. Safe sun exposure is also a factor, but dietary sources are often necessary.

Vitamin D is essential for maintaining strong bones by helping the body absorb calcium and phosphorus. It also plays a vital role in supporting immune function and overall well-being.