Vitamin D, often called the “sunshine vitamin,” is essential for bone health, immune function, and overall well-being. While sunlight is a primary source, certain foods can significantly boost your vitamin D levels.
This guide will list the top foods high in vitamin D and some quick tips to help make sure you’re getting enough vitamin D!
Top 10 Vitamin D-Rich Foods
- Cod liver oil: 34 mcg per 1 tbsp
- Sockeye salmon (cooked): 28.4 mcg per 6 oz filet
- Raw crimini mushrooms (exposed to sunlight*): 27.8 mcg per 1 cup whole
- Raw portobellos (exposed to sunlight): 24.4 mcg per 1 cup diced
- Farmed atlantic salmon (cooked): 22.3 mcg per 6 oz fillet
- Raw Maitake mushrooms: 19.7 mcg per 1 cup diced
- Raw white button mushrooms (exposed to sunlight): 18.3 mcg per 1 cup
- Canned salmon: 17.4 mcg per 1 cup
- Cooked rainbow trout: 13.5 mcg pr 1 fillet
- Canned sardines: 7.2 mcg per 1 cup
*Mushrooms can produce vitamin D when exposed to sunlight because they contain a compound called ergosterol, which converts to vitamin D2 when hit by UV light. This makes sun-exposed mushrooms a good source of vitamin D.
Vitamin D-Rich Foods Quick-Reference List
The foods highest in vitamin D are cod liver oil, fatty fish (such as salmon), mushrooms, eggs (yolk), and milk.
| Food | |
| Animal-based sources | Fish: Salmon (atlantic, sockeye, canned), Rainbow trout, cod liver, oil, tilapia, canned sardines, canned tuna |
| Meat/poultry: Beef liver, chicken breast | |
| Dairy: Whole milk with added vit D, scrambled eggs, cheddar cheese | |
| Plant-based sources | Raw mushrooms (exposed to sunlight): Crimini, portobello, maitake, white button |
| Fortified products: Soy, almond, and oat milks, ready-to-eat cereal |
Top Vitamin D-Rich Foods
Here are the top vitamin D-rich foods, by category:
Meat and seafood
- Cod liver oil: 34 mcg per 1 tablespoon
- Salmon (Atlantic, sockeye): 22.3-28.4 mcg per 6 ounce fillet
- Canned salmon: 17.4 mcg per 1 cup
- Rainbow trout: 13.5 mcg per 1 fillet
- Canned sardines: 1.2 mcg per 1 sardines
- Tilapia: 6.3 per 6 ounces
- Beef liver: 1.0 mcg per 3 ounces
- Canned tuna: 1.0 mcg per 3 ounces
- Chicken breast: 0.1 mcg per 3 ounces
Vegetables
- Raw crimini mushrooms (exposed to sunlight): 27.8 mcg per 1 cup
- Raw portobello mushrooms (exposed to sunlight): 24.4 mcg per 1 cup
- Raw maitake mushrooms: 19.7 mcg per 1 cup
- Raw white button mushrooms (exposed to sunlight): 18.3 mcg per 1 cup
Dairy
- Whole milk (with added vitamin D): 6.3 mcg per 16 ounce glass
- Scrambled egg: 1.1 mcg per 1 large egg
- Cheddar cheese: 0.4 mcg per 1.5 ounce
Plant-based fortified products
- Soy, almond, and oat milks, vitamin D fortified, various brands: 2.5-3.6 mcg per 1 cup
- Ready-to-eat cereal, fortified with 10% of the DV for vitamin D: 2.0 mcg per 1 serving*
*We’re not sure exactly which cereal(s) the USDA are talking about in their Vitamin D Fact Sheet. But a couple of cereals that have high vitamin D are Post Honeycomb Cereal at 2.5 mcg per 1 ½ cup and Post Fruity Pebbles at 2 mcg per ¾ cup. However, getting vitamin D from natural foods like fish and eggs is usually better because they have more nutrients and are less processed.
Quick tips to maximize vitamin D intake
- Combine diet and sunlight: Spend time outdoors to help your body produce vitamin D naturally while also consuming vitamin D-rich foods.
- Incorporate fortified foods: Choose products like fortified milk, cereals, and orange juice to boost your daily intake.
- Diversify your diet: Include a variety of vitamin D-rich foods to ensure you get enough of this essential nutrient.
- Consider Supplements: If you have difficulty meeting your needs through diet alone, vitamin D supplements can be a helpful option.
Vitamin D-rich recipes
- Southwest Keto Baked Salmon Recipe
- Turkey Stuffed Portobello Mushrooms
- Bacon and egg coconut flour muffins
FAQs
What is the highest vitamin D food?
The highest vitamin D food is cod liver oil, which provides 1,360 IU per tablespoon.
How can I raise my vitamin D level quickly?
To raise your vitamin D levels quickly, spend time in the sun, incorporate vitamin D-rich foods into your diet, and consider taking a vitamin D supplement after consulting with your healthcare provider.
How do you get 100% vitamin D?
To get 100% of your daily vitamin D, aim for a combination of sunlight exposure, dietary sources like fatty fish and fortified foods, and possibly a supplement if needed.
What are signs of low vitamin D?
Signs of low vitamin D can include fatigue, bone pain, muscle weakness, mood changes, and an increased risk of fractures.
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