Which Vegetable Is Highest In Vitamin D?

November 26, 2025 •

4 min read

Globally, it is estimated that one billion people have inadequate vitamin D levels. To address this, many individuals wonder: which vegetable is highest in vitamin D? The answer is not straightforward, as naturally occurring vitamin D is rare in most plant-based foods, with one notable exception: mushrooms, especially those exposed to ultraviolet (UV) light.

Quick Summary

Mushrooms are the primary vegetable source of vitamin D, particularly when exposed to UV light. Fortified foods and supplements are also key options for obtaining this essential nutrient, especially for those on a plant-based diet.

Key Points

Mushrooms are the primary vegetable source: When exposed to ultraviolet (UV) light, mushrooms can produce significant levels of vitamin D2, making them a unique plant-based source.
UV exposure is critical: The vitamin D content of mushrooms depends directly on their exposure to UV radiation; conventionally grown mushrooms have very little vitamin D.
Fortified foods supplement intake: Plant-based milks, cereals, and juices are frequently fortified with vitamin D and are essential for dietary intake, especially for vegans.
Supplements may be necessary: Many people, particularly during winter or with limited sun exposure, will need to rely on supplements to meet their daily vitamin D needs.
D2 vs. D3: Mushrooms provide vitamin D2, while the sun and most animal products provide vitamin D3; both forms are effective, but D3 may be more potent in raising overall blood levels.
Pair with healthy fats: As a fat-soluble vitamin, consuming vitamin D with healthy fats like olive oil or nuts can enhance absorption.

Mushrooms: The Exception to the Rule

While most plants contain negligible amounts of vitamin D, mushrooms are a unique and valuable source because they can synthesize vitamin D2 when exposed to UV radiation. This process is similar to how human skin produces vitamin D3 from sunlight. The amount of vitamin D in mushrooms varies significantly depending on how they were grown and whether they were intentionally exposed to light.

Commercially, many growers now use UV lamps to enhance the vitamin D content of their mushrooms. In fact, research shows that a single serving of UV-exposed mushrooms can provide more than the recommended daily intake of vitamin D for most adults. Some wild mushrooms also contain high levels of vitamin D due to natural sun exposure.

How to Maximize Vitamin D in Mushrooms

For home cooks, it is possible to increase the vitamin D content of your store-bought mushrooms. By placing sliced mushrooms gill-side up in direct sunlight for just 15-60 minutes, you can dramatically boost their vitamin D2 levels. Studies have also shown that cooking methods like pan-frying retain a high percentage of the vitamin D content.

The Role of Fortified Foods

Since mushrooms are the only substantial non-animal, unfortified food source of vitamin D, fortified foods play a critical role, especially for vegetarians and vegans. Food manufacturers commonly add vitamin D to a range of products to help consumers meet their nutritional needs. When evaluating products, it's essential to check the nutrition labels, as vitamin D content can vary widely by brand.

Common Fortified Foods

Plant-Based Milks: Soy, almond, and oat milks are frequently fortified with vitamin D.
Orange Juice: Some brands of orange juice are fortified with vitamin D, providing a convenient boost.
Cereals and Oatmeal: Many breakfast cereals and instant oatmeals include added vitamin D.
Tofu: Certain types of tofu are fortified and can provide a decent amount of vitamin D per serving.

Vitamin D from Mushrooms vs. Fortified Foods


Feature	UV-Exposed Mushrooms	Fortified Foods
Form of Vitamin D	Primarily D2, with some D3 and D4	Can be either D2 or D3; depends on the product
Nutrient Absorption	Vitamin D2 is bioavailable, though some studies suggest D3 may be more effective at raising total vitamin D blood levels over time.	Bioavailability is generally good and varies by the food matrix.
Sourcing	A natural process of UV exposure; can be done at home with sunlight.	Added during the manufacturing process; requires careful label reading.
Dietary Suitability	Excellent for vegans and vegetarians looking for an unfortified source.	Important for vegans and vegetarians, but check labels for D3 origin (lichen is vegan).
Amount per Serving	Can provide a very high percentage of the daily value in one cup (e.g., up to 1,100 IU in UV-exposed cremini mushrooms).	Varies significantly; often provides a smaller percentage of the daily value compared to UV-exposed mushrooms.
Sustainability	A sustainable food source often produced through circular agriculture methods.	Dependent on the production methods of the base food.

Natural Sources Beyond Vegetables

Aside from mushrooms and fortified products, other sources of vitamin D are crucial to consider. Sunlight remains a primary source, as our skin synthesizes vitamin D when exposed to UV radiation. For many, especially during the fall and winter, diet and supplements are necessary to maintain adequate levels. It is difficult to rely on diet alone, as few foods contain significant amounts naturally. Oily fish, eggs, and cod liver oil are rich animal-based sources, but they are not suitable for all dietary patterns.

The Importance of Supplementation

For those who cannot get sufficient vitamin D from sun exposure or diet, supplements are a safe and effective option. Vegan-friendly vitamin D3 from lichen is also available, providing a plant-based alternative to the common animal-derived form. Consulting a healthcare provider or dietitian can help determine if supplementation is necessary to prevent deficiency.

The Verdict on Vegetables and Vitamin D

In summary, while many green vegetables are packed with other essential nutrients, most contain very little, if any, vitamin D. The singular exception is mushrooms, which, when exposed to UV light, become an excellent plant-based source. For those aiming to increase their dietary vitamin D intake from plants, focusing on UV-treated mushrooms and incorporating a variety of fortified foods is the most effective strategy.

Conclusion

When asking "which vegetable is highest in vitamin D?" the unambiguous answer is the mushroom, but only if it has been exposed to ultraviolet light. For those following a plant-based diet, this makes UV-enhanced mushrooms an indispensable whole-food source, complementing fortified cereals, milks, and juices. It is important to remember that sunlight remains a powerful natural method for the body to produce vitamin D, and for many, supplements are a necessary component for achieving and maintaining healthy levels, particularly during less sunny seasons. By understanding the unique properties of mushrooms and the availability of fortified products, it is possible to make informed dietary choices that support optimal vitamin D status without relying on animal products.

Key Takeaways

Mushrooms Are the Exception: UV-exposed mushrooms are the only vegetable-like food that can provide a substantial amount of naturally occurring vitamin D2.
UV Exposure is Key: The vitamin D content in mushrooms depends on their exposure to ultraviolet light, either from the sun or commercial lamps.
Fortified Foods Are Crucial: Many plant-based milks, cereals, and juices are fortified with vitamin D and are a vital source for vegans and vegetarians.
Check the Labels: Always read nutrition labels to identify products that are fortified with vitamin D, as content can vary by brand.
Sunlight and Supplements Help: Sun exposure and dietary supplements are important, and often necessary, components of maintaining adequate vitamin D levels.

Frequently Asked Questions

Most vegetables do not naturally contain vitamin D in significant amounts. The notable exception is mushrooms, which synthesize vitamin D2 when exposed to ultraviolet (UV) light.

The vitamin D content in mushrooms is less about the type and more about whether it was exposed to UV light. Maitake and cremini mushrooms, when treated with UV, are known to have very high levels, often exceeding the daily recommended intake.

It can be challenging to get enough vitamin D from diet alone, especially on a plant-based one, due to the limited number of natural plant sources. A combination of UV-exposed mushrooms, fortified foods, and potentially a supplement is often necessary.

Both are effective sources for increasing vitamin D intake. Fortified foods offer a convenient and reliable dose, while UV-exposed mushrooms provide a whole-food, natural source of vitamin D2. The best approach may be to incorporate both into your diet.

No, cooking does not significantly destroy the vitamin D in mushrooms. Studies have shown that a high percentage of the vitamin D content is retained after cooking methods like pan-frying.

Sunlight exposure is a primary source, as your skin produces vitamin D from UV rays. Fatty fish, eggs, and fortified dairy or plant-based products are also significant dietary sources. Supplements are another reliable option.

Look for packaging that explicitly states the mushrooms were 'UV-exposed' or 'high in vitamin D.' Otherwise, store-bought mushrooms are likely grown in the dark and have very low vitamin D content.