Which Vegetables Have High Vitamin D? The Surprising Truth for Plant-Based Diets

December 4, 2025 •

4 min read

Did you know that vitamin D deficiency is a widespread issue, affecting a significant portion of the global population? While many assume all plant foods offer this crucial nutrient, the truth is that very few vegetables naturally contain high levels, making strategic food choices essential for those on plant-based diets.

Quick Summary

Few vegetables naturally contain vitamin D; mushrooms exposed to UV light are the primary exception. Fortified plant-based milks and tofu are also key sources for those on a vegetarian or vegan diet.

Key Points

Mushrooms are the primary exception: Fungi, when exposed to UV light, are the only vegetable-like food that naturally contains significant vitamin D.
UV exposure is crucial: The vitamin D content in mushrooms depends on their exposure to UV light, either from sunlight or artificial sources, during cultivation.
Fortified products are key: For reliable vitamin D intake, vegetarians and vegans should rely on fortified plant-based milks (soy, almond) and tofu, which have vitamin D added during processing.
Common vegetables are not sources: Leafy greens like spinach and cruciferous vegetables like broccoli offer other nutrients but contain negligible or zero vitamin D.
Combine with other strategies: For optimal vitamin D levels, diet should be combined with safe sun exposure or, if necessary, supplementation, especially for those with limited sunlight access.
Always check labels: When buying fortified products like tofu or plant milk, check the nutritional information to ensure vitamin D is listed.

The Vitamin D Dilemma for Plant-Based Eaters

Vitamin D is a fat-soluble vitamin crucial for calcium absorption, bone health, immune function, and mood regulation. Unlike many other vitamins and minerals widely available in plants, vitamin D is primarily synthesized in the body when skin is exposed to sunlight. Dietary sources are limited, and historically, these have been mostly animal-based, such as fatty fish, egg yolks, and beef liver. This creates a unique challenge for individuals following a vegetarian or vegan diet who must rely on a different set of food sources. This is where the importance of understanding which vegetables have high vitamin D becomes critical, and the answer is more nuanced than most realize.

The Mushroom Exception: Naturally High in Vitamin D

Fungi, which are not technically vegetables but are categorized with them in culinary applications, are the one significant plant-based exception to the rule. Just like humans, mushrooms have the unique ability to produce vitamin D when exposed to ultraviolet (UV) light. However, the amount of vitamin D in mushrooms varies drastically depending on how they were grown.

UV-Exposed Mushrooms

Commercially grown mushrooms are often cultivated in dark, climate-controlled environments and thus contain very little vitamin D. Conversely, wild mushrooms or those intentionally treated with UV light can be an excellent source of vitamin D2 (ergocalciferol).

Maitake: A cup of UV-exposed maitake mushrooms can provide over 1,000 IU of vitamin D.
Portobello: UV-exposed portobellos can contain up to 568 IU of vitamin D per 50g serving.
White Button: These common mushrooms, when treated with UV light, can also provide a significant vitamin D boost.
Shiitake: Dried shiitake mushrooms can be a source, containing around 77 IU per 50g.

Fortified Plant-Based Products: Bridging the Nutritional Gap

Since relying solely on sunlight-exposed mushrooms may not be practical for everyone, fortified foods play a vital role in providing dietary vitamin D for plant-based diets. Fortification is the process of adding nutrients to foods that don't naturally contain them.

Common Fortified Products:

Fortified Tofu: Many brands of tofu are fortified with vitamin D and can provide up to 140 IU per serving. This makes it a versatile ingredient for a variety of meals, from scrambles to stir-fries.
Plant-Based Milks: Soy, almond, rice, and oat milks are commonly fortified with vitamin D to levels comparable to cow's milk. A single cup can offer around 100-140 IU, but it is crucial to always check the product label.
Orange Juice: Select brands of orange juice are fortified with vitamin D, making it a convenient option for breakfast.
Cereals and Oatmeal: Many breakfast cereals and instant oatmeal packets are fortified with vitamin D, providing a small but consistent contribution to your daily intake.

Correcting Common Misconceptions: The Truth About Other Vegetables

Many vegetables are rich in other vitamins and minerals, but they are not sources of vitamin D. Misinformation often leads people to believe that leafy greens or root vegetables offer this nutrient when they do not. While these foods are incredibly healthy, they serve different nutritional purposes.

Spinach and Kale: These leafy greens are packed with calcium, iron, and vitamin K, but their vitamin D content is negligible. A myth suggesting otherwise often stems from their high calcium content, which is a different nutrient altogether.
Broccoli and Cauliflower: Like their leafy green counterparts, these cruciferous vegetables offer a host of health benefits, including antioxidants and fiber, but contain no vitamin D.
Sweet Potatoes: While a great source of fiber and vitamin A (beta-carotene), sweet potatoes contain no natural vitamin D.

Comparison of Plant-Based Vitamin D Sources

This table illustrates the significant difference in vitamin D content across various plant-based food items.


Food Item	Vitamin D Content (approx. per cup)	Notes
UV-Exposed Maitake Mushrooms	Over 1,000 IU	A potent source, especially for vegans. Content depends on UV exposure.
Fortified Soy Milk	~116 IU	A reliable and common source for fortified vitamin D.
Fortified Tofu	~140 IU	Content varies by brand; check the label.
Spinach	Negligible	Contains many other beneficial nutrients, but not vitamin D.
Broccoli	0 IU	A nutritious vegetable, but not for vitamin D.

Maximizing Your Vitamin D Intake

For those on a plant-based diet, a combination of dietary strategies is key to maintaining adequate vitamin D levels. Focus on incorporating UV-exposed mushrooms into your meals regularly. Ensure that the plant-based milks, tofu, and other products you purchase are explicitly fortified with vitamin D. In addition to diet, remember that safe sun exposure is the body's most effective method for producing vitamin D. Spending 10-30 minutes in direct midday sunlight, a few times a week, can significantly contribute to your levels, though this varies based on skin type and location. In cases where diet and sun exposure are insufficient, a high-quality vegan supplement may be necessary, and consulting a healthcare provider for a blood test is recommended to determine your specific needs.

Conclusion

While the search for vegetables with high vitamin D reveals a surprisingly short list, the good news is that viable plant-based options exist. UV-exposed mushrooms are a naturally rich source of vitamin D2, and a variety of fortified products, including plant milks and tofu, provide reliable alternatives. Correcting the common misconception that leafy greens or other vegetables are good sources of vitamin D is essential for informed dietary planning. By focusing on these specific food items and considering safe sun exposure or supplementation, individuals on a plant-based diet can effectively meet their vitamin D requirements for optimal health.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.

Frequently Asked Questions

No, it is highly unlikely to meet your full daily vitamin D requirement solely from vegetables. Even UV-exposed mushrooms would need to be consumed in very large quantities. The best strategy is combining these with fortified foods, sunlight, and potentially supplements.

UV-exposed varieties like maitake, portobello, and white button mushrooms are the best source. The vitamin D content is significantly higher in mushrooms treated with UV light compared to those grown in the dark.

You can place mushrooms (gill-side up) in direct sunlight for 15-120 minutes to naturally increase their vitamin D2 content. This process mimics how commercial growers expose mushrooms to UV light.

Yes, fortified versions of plant-based milks like soy and almond milk, as well as fortified tofu, are reliable and consistent sources of vitamin D for plant-based diets. Always check the product label to confirm it is fortified.

Unlike fungi, most plants do not have the ability to produce vitamin D from sunlight. While vegetables like spinach and broccoli are very healthy and rich in other nutrients, they simply do not contain vitamin D.

Mushrooms produce vitamin D2 (ergocalciferol), while animals produce vitamin D3 (cholecalciferol) from sun exposure. Some experts believe D3 is more effective at raising blood levels, but D2 is still beneficial. Fortified foods may contain either, so check labels for confirmation.

For vegans and vegetarians, a balanced approach includes consuming UV-exposed mushrooms, regularly eating fortified products like cereals and plant-based milks, getting safe sun exposure, and considering a vegan vitamin D supplement if needed.