Which seafood is high in vitamin D? A comprehensive guide

According to the Dietary Guidelines Advisory Committee's Scientific Report, a large portion of the population is not getting enough vitamin D. Knowing which seafood is high in vitamin D is a great starting point for increasing your dietary intake, as fatty fish are a rare and potent natural source of this essential nutrient.

Quick Summary

Fatty fish like salmon, mackerel, and sardines are some of the richest sources of vitamin D. Cod liver oil is also exceptionally high in this key nutrient.

Key Points

• Fatty Fish Are Key: Oily fish like salmon, mackerel, and sardines are nature's richest seafood sources of vitamin D.

• Wild vs. Farmed Content: Wild-caught salmon contains significantly more vitamin D than farmed salmon.

• Cod Liver Oil is Potent: As a concentrated supplement, cod liver oil is an exceptional source of vitamins D and A.

• Canned Options Are Viable: Canned fish like tuna and sardines offer a convenient and affordable way to increase vitamin D intake.

• Dual Benefits: High-vitamin-D seafood also provides heart-healthy omega-3 fatty acids, offering multiple health advantages.

• Incorporate Moderately: Consider mercury levels in larger fish like tuna and vary your seafood choices for a balanced diet.

The Importance of Vitamin D and Why Seafood Is a Top Source

Vitamin D is a fat-soluble vitamin crucial for several bodily functions, most notably regulating calcium absorption and supporting bone health. It also plays a significant role in immune function, cell growth, and reducing inflammation. While our bodies can produce vitamin D from sun exposure, many factors—such as geography, skin pigmentation, and lifestyle—can limit this production. This makes relying on dietary sources, particularly seafood, essential. Fatty fish, rich in healthy omega-3 fatty acids, are one of nature's best and most reliable dietary providers of vitamin D3, the form most effectively used by the body.

The Top Seafood Sources of Vitamin D

Certain types of seafood stand out for their exceptional vitamin D content. Here are some of the most beneficial choices:

• Salmon: This oily fish is consistently hailed as one of the best sources. A 3.5-ounce (100-gram) serving of wild-caught salmon can contain nearly 1,000 IU of vitamin D, far exceeding the content found in farmed salmon. Wild salmon's diet and environment contribute to this higher concentration. It is also packed with omega-3 fatty acids, making it a powerful choice for heart and brain health.
• Mackerel: A smaller, oily fish, mackerel is a potent source of vitamin D. One 3.5-ounce (100-gram) serving can provide over 600 IU. It is also high in omega-3s, but consumers should be mindful of mercury levels, though they are generally lower than in larger predatory fish.
• Herring and Sardines: These small, canned fish are convenient and affordable sources of vitamin D. A 3.5-ounce (100-gram) serving of canned sardines, for example, offers around 193 IU, while Atlantic herring provides 167 IU. They are also rich in calcium, especially when eaten with the soft bones. They are a heart-healthy choice due to their high omega-3 content.
• Canned Tuna: Widely accessible and shelf-stable, canned light tuna in water is a moderate source of vitamin D, with about 269 IU per 3.5-ounce serving. It is important to choose light canned tuna, which typically comes from smaller fish and has lower mercury levels than albacore tuna. Pregnant or breastfeeding individuals should adhere to FDA guidelines regarding mercury-containing fish.
• Trout: Freshwater rainbow trout is another fatty fish with a high vitamin D content. A 3-ounce serving can offer a significant portion of your daily recommended intake.
• Cod Liver Oil: This powerful supplement, extracted from cod livers, is extremely rich in vitamin D, along with vitamins A and omega-3 fatty acids. Just one teaspoon (4.9 mL) can provide around 450 IU. It is an excellent option for those who don't regularly consume fatty fish, but intake should be monitored to avoid excessive vitamin A consumption.

Comparison Table: Vitamin D in Popular Seafood (per 3.5 oz / 100g serving)

Seafood Type	Estimated Vitamin D (IU)	Notes
Wild-Caught Salmon	556–924	Varies by species and origin
Mackerel	~643	A rich source of both vitamin D and omega-3s
Farmed Atlantic Salmon	441	Lower than wild-caught, but still a good source
Cod Liver Oil	~450 per teaspoon	Highly concentrated source
Canned Light Tuna	~269	Lower mercury option, good for moderate consumption
Canned Sardines	~193	Excellent, affordable source
Atlantic Herring	~167	A sustainable and nutrient-dense choice
Rainbow Trout	~645	High content, similar to wild salmon

Benefits Beyond Vitamin D: Omega-3 Fatty Acids

The primary high-vitamin-D seafood choices, especially fatty fish like salmon and mackerel, are also celebrated for their high concentration of omega-3 fatty acids. These essential fatty acids, specifically EPA and DHA, are critical for heart health by helping to lower blood pressure and reduce the risk of heart attacks. They also support brain function, aid in the development of vision, and possess anti-inflammatory properties that can reduce the risk of arthritis and other conditions. By incorporating these fish into your diet, you gain a dual benefit: a significant boost of both vitamin D and vital omega-3s.

Incorporating Seafood into a Healthy Diet

To make the most of seafood's vitamin D benefits, focus on preparation methods that preserve the nutrient content. Baking, grilling, and steaming are excellent choices, while frying can diminish the vitamin D content. For convenience, canned options like sardines and tuna are great additions to salads, sandwiches, or pasta dishes. Aiming for at least two servings of fatty fish per week, as recommended by health organizations, is a simple way to boost your vitamin D intake and overall health.

Potential Considerations: Mercury and Sourcing

When choosing seafood, particularly larger predatory fish like tuna, it is important to be aware of mercury content. Lighter canned tuna is generally lower in mercury than albacore, but moderation is still recommended. Choosing fish from sustainable sources also helps protect marine ecosystems. You can check resources like the Marine Stewardship Council to find seafood from well-managed fisheries.

Conclusion: Making Informed Choices for Optimal Health

Ultimately, understanding which seafood is high in vitamin D allows for more informed dietary decisions to support bone strength, immune function, and overall wellness. With options ranging from potent wild-caught salmon and mackerel to convenient canned sardines and cod liver oil, there are many ways to ensure adequate intake. By embracing fatty fish and its associated nutrients, you can effectively counteract dietary deficiencies and build a healthier, more resilient body. This dietary approach, combined with safe sun exposure, offers a comprehensive strategy for maintaining optimal vitamin D levels throughout life.

Dietary Guidelines for Americans

References

• National Institutes of Health (NIH) Office of Dietary Supplements
• Healthline
• WebMD
• Dietary Guidelines for Americans
• British Heart Foundation (BHF)
• National Center for Biotechnology Information (NCBI)
• Verywell Health
• AboutSeafood.com
• Everlywell
• Washington State Department of Health
• NHS
• Today.com
• Cleveland Clinic
• Times of India
• Consensus.app
• ClinMed International Library
• Rama Mahidol University
• Ro.co
• Bone Health & Osteoporosis Foundation
• Lumen Learning
• University of Nebraska-Lincoln
• Medical News Today
• Nutrifactor
• Oceanfood Sales

Frequently Asked Questions

Which seafood has the most vitamin D?

Wild-caught salmon and mackerel are among the top seafood sources for vitamin D. Wild salmon can provide nearly 1,000 IU per serving, while mackerel also offers a very high amount.

Is canned seafood a good source of vitamin D?

Yes, canned seafood like sardines and light tuna are good and convenient sources of vitamin D. Canned sardines are particularly beneficial, and light canned tuna is a lower-mercury option compared to albacore.

Is cod liver oil better than eating fish for vitamin D?

Cod liver oil is a highly concentrated source of vitamin D and can be more potent per serving than fish. However, consuming whole fish also provides other beneficial nutrients like protein and minerals, along with omega-3s.

What is the difference in vitamin D between wild and farmed salmon?

There is a significant difference; wild salmon can contain several times more vitamin D than farmed salmon. This is primarily due to differences in their diet and environment.

How much seafood should I eat to get enough vitamin D?

Health experts recommend eating at least two servings of fish per week, including one oily fish, to help meet omega-3 needs. This practice will also help boost your vitamin D levels.

Are there other sources of vitamin D besides seafood?

Yes, other dietary sources include egg yolks, fortified milk, fortified cereals, and some mushrooms exposed to UV light. Sun exposure is another significant source, though dietary intake is safer for consistent levels.

Should I be concerned about mercury in high-vitamin-D fish?

Yes, especially with larger fish like some tuna. Opt for smaller fish like sardines and herring, and choose light canned tuna, which typically contains less mercury than albacore. Pregnant or breastfeeding women should follow specific consumption guidelines.

Does cooking affect the vitamin D content in seafood?

The preparation method can influence vitamin D content. Baking, grilling, or steaming are generally better for preserving nutrients compared to frying, which can reduce the amount of vitamin D.