Which Vegetables Have Vitamin D? A Guide to Plant-Based Sources

October 1, 2025 •

4 min read

While sunlight is the body's primary way to produce vitamin D, it is not naturally present in most vegetables. This leads many on plant-based diets to ask: which vegetables have vitamin D? The surprising, key vegetable source is mushrooms, but only under specific conditions.

Quick Summary

This article explains the unique role of mushrooms in providing vitamin D for vegetarians and vegans. It also covers the importance of fortified plant-based products and other nutritional strategies for a healthy, balanced diet.

Key Points

Mushrooms are unique: They are the only vegetable that can naturally produce significant amounts of vitamin D when exposed to ultraviolet (UV) light, similar to how human skin produces it from sunlight.
UV-exposed mushrooms are key: To get a high dose of vitamin D from mushrooms, choose varieties like maitake or portobello that have been commercially treated with UV light, or expose them to direct sunlight at home.
Fortified foods are a main source: For vegetarians and vegans, fortified products like plant-based milks, orange juice, and some cereals are reliable sources of vitamin D.
Most vegetables contain no vitamin D: Common vegetables like broccoli, spinach, and kale offer many other nutrients but do not naturally contain vitamin D.
Pair with fat for absorption: As a fat-soluble vitamin, vitamin D is absorbed more efficiently when eaten with a source of healthy fat, such as avocado or nuts.
Supplements are often necessary: It is difficult to get enough vitamin D from diet alone, making supplements a common and effective option, especially for those with limited sun exposure.

The Unique Case of Mushrooms: A Natural Vegetable Source

In the world of plants, mushrooms are a unique exception. Like humans, they can produce vitamin D when exposed to ultraviolet (UV) light. The fungi convert a compound called ergosterol into vitamin D2 (ergocalciferol) through this process. However, most commercially grown mushrooms are cultivated in dark environments and therefore contain very little vitamin D.

To find a potent source of this nutrient, you need to look for mushrooms specifically exposed to UV light, a practice some commercial growers have adopted. For example, UV-exposed maitake and portobello mushrooms can contain significant amounts of vitamin D2. You can even increase the vitamin D content of store-bought mushrooms at home by spreading them on a tray and placing them in direct sunlight for an hour or two.

The Importance of Fortified Foods in Plant-Based Diets

Beyond specially treated mushrooms, the most reliable plant-based sources of vitamin D come from fortified foods. Fortification is the process of adding vitamins and minerals that are not naturally present to food products, and it plays a crucial role for individuals who avoid animal products.

Common fortified plant-based foods include:

Plant-Based Milks: Soy, almond, and oat milks are often fortified with vitamin D and other nutrients like calcium. Checking the nutrition label is essential, as not all brands fortify their products.
Orange Juice: Certain brands of orange juice are fortified with vitamin D, offering a convenient source for those who enjoy juice.
Cereals: Many ready-to-eat breakfast cereals have added vitamin D, providing a small but consistent amount as part of a meal.
Tofu: Some brands of tofu are fortified with vitamin D, making this protein source even more nutritionally dense.

The Reality of Other Vegetables and Vitamin D

For the vast majority of commonly consumed vegetables, including leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and root vegetables like carrots, the natural vitamin D content is negligible or non-existent. These foods are packed with other essential nutrients, such as vitamins A, C, and K, as well as fiber and antioxidants, but they should not be relied upon for vitamin D. It's a common misconception that all healthy vegetables contribute to vitamin D intake, but this is simply not the case.

Strategic Tips for Increasing Your Vitamin D Intake

Incorporating a variety of sources is the best way to ensure adequate vitamin D. Consider these strategies:

Pair with Healthy Fats: Vitamin D is a fat-soluble vitamin, meaning it is best absorbed by the body when consumed with a source of fat. When cooking mushrooms or consuming fortified foods, pair them with a healthy fat like avocado or olive oil.
Sun-Expose Your Mushrooms: Boost the vitamin D content of your regular mushrooms by placing them in direct sunlight for a short time before cooking.
Check Labels for Fortification: Always read the nutrition labels on plant-based milks, cereals, and other products to confirm they are fortified with vitamin D.

Comparing Plant-Based Vitamin D Sources

This table provides a quick comparison of the primary plant-based vitamin D options:


Source	Vitamin D Form	Key Factor	Typical Vitamin D Content	Notes
UV-Exposed Mushrooms	D2 (Ergocalciferol)	Natural Synthesis	Varies; can be very high	Requires specific growing conditions or home exposure
Fortified Plant Milks	D2 or D3	Added Nutrients	Moderate (100-144 IU/cup)	Check for fortification on the label
Fortified Orange Juice	D2 or D3	Added Nutrients	Moderate (approx. 100 IU/cup)	Can be high in sugar; check label
Fortified Tofu	D2 or D3	Added Nutrients	Moderate (approx. 100 IU/100g)	Check for fortification on the label
Other Vegetables	None	Inherent Nutrients	Negligible	Important for overall health but not for vitamin D

Other Crucial Sources: Sunlight and Supplements

For many, relying solely on food, even fortified options, is not enough to meet vitamin D needs. Sunlight exposure is a major natural source, but factors like skin pigmentation, latitude, season, and sunscreen use can limit its effectiveness. Many health experts recommend supplementation, especially during autumn and winter or for individuals with limited sun exposure. Consult a healthcare provider to determine if a supplement is right for you, as they are available in both D2 and the more potent D3 forms.

Conclusion: Diversify Your Approach to Vitamin D

For those on a plant-based diet, getting sufficient vitamin D requires a strategic and varied approach. While the answer to the question "which vegetables have vitamin D?" is limited almost exclusively to UV-treated mushrooms, fortified foods and sunlight exposure play crucial roles. By combining these sources, along with potential supplementation under medical guidance, you can maintain healthy vitamin D levels for optimal bone health, immune function, and overall well-being.

For more comprehensive dietary advice, consider visiting authoritative nutrition resources such as the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

No, only mushrooms that have been exposed to ultraviolet (UV) light contain significant amounts of vitamin D. Most commercially grown mushrooms are grown in the dark and have very little.

Mushrooms produce vitamin D2 (ergocalciferol), while humans produce vitamin D3 (cholecalciferol) when exposed to sunlight. Both forms can raise blood vitamin D levels, but some research suggests D3 may be slightly more effective at sustaining higher levels.

Yes, you can increase the vitamin D content of mushrooms at home by placing them in direct sunlight for a period of time. Spreading them gill-side up can maximize UV exposure.

Fortified foods are a crucial dietary source of vitamin D for vegetarians and vegans, as they provide a consistent and reliable intake of a nutrient that is rare in natural plant foods.

Naturally, no fruits contain vitamin D. However, some orange juice products are fortified with vitamin D to provide a source of the nutrient.

While kale and spinach are highly nutritious, they do not naturally provide vitamin D. They are excellent sources of other vitamins and minerals but are not a viable source for this particular nutrient.

The best non-plant sources of vitamin D include fatty fish (like salmon and mackerel), cod liver oil, egg yolks, and beef liver. Dairy products in many countries are also fortified.