Top 10 Foods Highest in Vitamin D

Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. (1,2,3)

Vitamin D deficiency can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia. (4,5,6)

Excess vitamin D can cause the body to absorb too much calcium, increasing the risk of kidney stones. (7,8)

The current daily value (DV) for vitamin D is 20 mcg (micrograms) (800IU) per day and the toxicity threshold is thought to be 250 to 1000 mcg/day. (9,10) Sometimes vitamin D values are given in IU (International Units). When this is the case remember that 1mcg=40IU for Vitamin D. (9)

Vitamin D is made by the body when the skin is exposed to sunlight and is therefore called the sunshine vitamin. Sun exposure (dermal synthesis) is the primary source of vitamin D for most people. (11) Depending on the season and where you live, sunlight may not help your body create enough vitamin D. Further, elderly people often do not synthesize as much vitamin D. (12)

Vitamin D is fat-soluble, which means you need to eat fat to absorb it. Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yogurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs.

Vitamin D is not naturally found in many foods which is why so many foods are fortified with vitamin D. This means that vitamin D has been added to various foods for the benefit of the general public. Foods that are fortified with vitamin D also tend to be high in calcium.

Below is a list of the top 10 foods highest in vitamin D by common serving size. For more see the lists of foods high in vitamin D2, vitamin D3, and the nutrient ranking of 200 foods high in vitamin D.

High Vitamin D Foods

• 1. Fish (Salmon) + Add

  Vitamin D per 6oz Fillet	Vitamin D per 100g	Vitamin D per 200 Calories
  28.4mcg (142% DV)	16.7mcg (84% DV)	21.4mcg (107% DV)

  Nutrition Facts for Cooked Sockeye Salmon. (Source)

  More Fish High in Vitamin D

  • 91% DV in 3oz of canned salmon
  • 87% DV per cup of smoked whitefish
  • 71% DV per 3oz swordfish fillet
  • 67% DV in a 3oz rainbow trout fillet
  • 36% DV per cup of canned sardines
  • 31% DV in 6oz tilapia fillet
  • 25% DV per 3oz halibut fillet

  See all fish high in vitamin D.

• 2. Crimini (Chestnut) Mushrooms (Exposed to UV Light) + Add

  Vitamin D per Cup	Vitamin D per 100g	Vitamin D per 200 Calories
  27.8mcg (139% DV)	31.9mcg (160% DV)	290mcg (1450% DV)

  Nutrition Facts for Raw Cremini Mushrooms (Exposed To Sunlight). (Source)

  More Mushrooms Exposed to Sunlight High in Vitamin D

  • 122% DV per cup of portabella mushrooms
  • 98% DV per cup of maitakes
  • 92% DV per cup of white button mushrooms
  • 17% DV per cup of morels
  • 14% DV per cup of chantarelles
  • 5% DV per cup of shiitakes

  Mushrooms create vitamin D from sunlight much like our bodies. Placing any mushroom under the sun for 20 minutes will boost its vitamin D level.

  See the list of vegetables (mushrooms) high in vitamin D.

• 3. Fortified Milk + Add

  Vitamin D per 16oz Glass	Vitamin D per 100g	Vitamin D per 200 Calories
  6.3mcg (32% DV)	1.3mcg (7% DV)	4.3mcg (21% DV)

  Nutrition Facts for Whole Milk (Full Fat). (Source)

  More Dairy High in Vitamin D

  • 29% DV per 16oz glass of low-fat milk
  • 17% DV per 1/4 cup of dehydrated milk
  • 16% DV per 8oz cup of buttermilk
  • 4% DV per 1/4 cup of queso fresco

  See all dairy foods high in vitamin D.

  Note: Milk in the US is fortified with vitamin D, but does not contain significant amounts of vitamin D naturally. Therefore, milk from other countries may not be a good source of vitamin D.

• 4. Fortified Milk Substitutes (Soy Milk) + Add

  Vitamin D per 16oz Glass	Vitamin D per 100g	Vitamin D per 200 Calories
  5.8mcg (29% DV)	1.2mcg (6% DV)	7.3mcg (36% DV)

  Nutrition Facts for Soy Milk. (Source)

  Other Fortified Milk Substitutes High in Vitamin D

  • 26% DV per 16oz glass of almond milk
  • 24% DV per 16oz glass of rice milk
  • 24% DV per 16oz glass of coconut milk
• 5. Fortified Breakfast Cereal + Add

  Vitamin D per 3/4 Cup	Vitamin D per 100g	Vitamin D per 200 Calories
  2.5mcg (12% DV)	8.3mcg (42% DV)	5.2mcg (26% DV)

  Nutrition Facts for General Mills Whole Grain Total. (Source)

  See the list of Breakfast Cereals High in Vitamin D.

• 6. Fortified Tofu + Add

  Vitamin D per Cup	Vitamin D per 100g	Vitamin D per 200 Calories
  5.7mcg (28% DV)	2.5mcg (13% DV)	5.4mcg (27% DV)

  Nutrition Facts for Extra Firm Fortified Tofu. (Source)

  See the list of Breakfast Cereals High in Vitamin D.

• 7. Fortified Yogurt + Add

  Vitamin D per Cup	Vitamin D per 100g	Vitamin D per 200 Calories
  3.2mcg (16% DV)	1.3mcg (7% DV)	2.5mcg (13% DV)

  Nutrition Facts for Low Fat Fruit Yogurt (With Vitamin D). (Source)

  Yogurt is also high in calcium.

  See all dairy foods high in vitamin D.

  Note: Dairy products in the US are fortified with vitamin D, but do not contain significant amounts of vitamin D naturally. Therefore, dairy foods from other countries may not be a good source of vitamin D.

• 8. Fortified Orange Juice + Add

  Vitamin D per Cup	Vitamin D per 100g	Vitamin D per 200 Calories
  2.5mcg (12% DV)	1mcg (5% DV)	4.3mcg (21% DV)

  Nutrition Facts for Orange Juice With Added Calcium And Vitamin D. (Source)

  Note: A cup of orange juice contains up to 20 grams of sugar.

• 9. Pork Chops + Add

  Vitamin D in 1 Pork Chop	Vitamin D per 100g	Vitamin D per 200 Calories
  2.1mcg (10% DV)	1mcg (5% DV)	0.8mcg (4% DV)

  Nutrition Facts for Braised Pork Chops (With Fat). (Source)

  Other Pork Products High in Vitamin D

  • 11% DV per 3oz of spare ribs
  • 6% DV in 1 cup of lean ham
  • 6% DV per 3oz of pepperoni
  • 5% DV in a 3oz bratwurst

  See all meats high in vitamin D.

• 10. Eggs + Add

  Vitamin D in 1 Large Egg	Vitamin D per 100g	Vitamin D per 200 Calories
  1.1mcg (6% DV)	2.2mcg (11% DV)	2.8mcg (14% DV)

  Nutrition Facts for Hard Boiled Eggs. (Source)
  • 20% DV in 1 cup of scrambled eggs
  • 15% DV in 1 cup of chopped hard-boiled eggs
  • 5% DV in a single egg yolk

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Foods High in Vitamin D2

Food	Serving	Vitamin D
1. Portobellos (Exposed To Sun/UV) +	per cup diced	79% DV (15.9mcg)
2. Fortified Soy Milk +	per 16oz glass	29% DV (5.8mcg)
3. Morel Mushrooms +	per cup	17% DV (3.4mcg)
4. Fortified Almond Milk +	per cup	12% DV (2.4mcg)
5. Fortified Rice Milk +	per cup	12% DV (2.4mcg)
6. Shiitake Mushrooms +	per cup	5% DV (1mcg)
7. Oyster Mushrooms +	per cup	3% DV (0.6mcg)
8. White Button Mushrooms +	per cup	2% DV (0.3mcg)

Foods High in Vitamin D3

Food	Serving	Vitamin D
1. Salmon +	per 6oz fillet	142% DV (28.4mcg)
2. Rainbow Trout +	per 5oz fillet	67% DV (13.5mcg)
3. Herring +	per 5oz fillet	39% DV (7.7mcg)
4. Canned Sardines +	per cup drained	36% DV (7.2mcg)
5. Whole Milk +	per 16oz glass	32% DV (6.3mcg)
6. Tilapia +	per 6oz fillet	31% DV (6.3mcg)
7. Low-Fat and Skim Milk +	per 16oz glass	29% DV (5.9mcg)
8. Fortified Orange Juice +	per cup	12% DV (2.5mcg)
9. Roasted Pork Ribs +	per rack	12% DV (2.5mcg)
10. Canned Tuna +	per 3oz	9% DV (1.7mcg)

How much Vitamin D Do You Need Everyday?

The daily value (%DV) for vitamin D is 20mcg (800IU) and is a general target intended for most people. The Recommended Dietary Allowance (RDA) shows specific targets by age and gender. The RDA for vitamin D is between 15-20mcg (600-800IU) for most people.

Life Stage	RDA
Children
1-8 years old	15mcg (600IU)
Males
9-70 years old	15mcg (600IU)
70+ years old	20mcg (800IU)
Females
9-70 years old	15mcg (600IU)
70+ years old	20mcg (800IU)
Pregnancy
14-50 years old	15mcg (600IU)
Lactation
14-50 years old	15mcg (600IU)

Source: National Library of Medicine Dietary Reference Intakes for Calcium and Vitamin D

How Can I Increase Absorption of Vitamin D?

• Consuming vitamin D with fat or fatty foods can boost absorption by 11-50%. (13)
• Consuming vitamin D with a large meal increases absorption by 50%. (14)
• Magnesium plays a critical role in the activation and use of vitamin D in the body. (15) People who consume magnesium along with vitamin D display higher blood concentrations of vitamin D. (16)

Should I Supplement With Vitamin D?

Due to public health needs, vitamin D is added to an array of foods including milk, milk substitutes (soymilk), and orange juice. So to a certain extent, everyone consumes vitamin D supplements.

However, research continues to show the health benefits of good vitamin D levels. This includes the prevention of autoimmune disease, cancer, cardiovascular disease, depression, dementia, infectious diseases, and musculoskeletal decline. As such, a supplement of 25mcg (1000IU) - 50mcg (2000IU) can be beneficial in certain populations. (17)

Vitamin D overdose is also a concern. Unless advised by a doctor, do not take more than 100mcg (4000IU) per day. Over time, overconsumption of vitamin D increases the risk of hypercalcemia and kidney stones. (8)

Taking supplements is a personal choice. Given adequate exposure to sun and a healthy diet made up of foods containing vitamin D, supplements may not be necessary. If you are concerned, ask your healthcare provider for a blood test to check your levels of vitamin D.

What Fruits and Vegetables are High in Vitamin D?

Vegetables high in vitamin D include mushrooms which have been exposed to sunlight. Other vegan foods high in vitamin D include fortified soy products like tofu, soy milk, and soy yogurt, fortified cereals, and fortified juices.

Unfortunately, no fruits are high in vitamin D, and fortified orange juice is currently the only fruit product commonly sold with vitamin D.

Does vitamin D Deficiency Cause Bone Pain?

Studies indicate that low vitamin D levels can cause an increased feeling of pain or tenderness in leg bones and non-specific skeletal pain. (18,19)

Women were also seen to be at greater risk of general skeletal pain with low vitamin D levels. (19)

Does Vitamin D Deficiency Cause Muscle Weakness?

Muscle weakness is a notable symptom of severe vitamin D deficiency (20), and even mild muscle weakness can be observed in people with vitamin D levels below 40 nmol/L.

For people with levels below 40 nmol/L, supplementing with 800-1000IU a day is enough to improve muscle performance, and also to reduce the risk of falls. (20,21)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Vitamin D
• Foods Low in Vitamin D
• Vegetarian Foods High in Vitamin D
• Dairy High in Vitamin D
• Breakfast Cereals High in Vitamin D
• Fast Foods High in Vitamin D

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Calcium Foods
• High Calcium Fruits
• High Calcium Vegetables
• High Vitamin K Foods
• High Potassium Foods
• 12 Healthy Foods to Support Your Immune System

Data Sources and References

1. Ferrari S. Calcium and vitamin D: skeletal and extraskeletal health Rev Med Suisse. 2007 Jun 13;3(115):1515-6, 1518-20. 17682795
2. Gunton JE, Girgis CM, Baldock PA, Lips P. Vitamin D, muscle and bone: Integrating effects in development, aging and injury Bone. 2015 Nov;80:89-94. doi: 10.1016/j.bone.2015.02.029. Epub 2015 Mar 6. 25745883
3. Kamen DL, Tangpricha V. Vitamin D and immune function J Mol Med (Berl). 2010 May;88(5):441-50. doi: 10.1007/s00109-010-0590-9. Epub 2010 Feb 1. 20119827
4. Hernigou P, Sitbon J, Dubory A, Auregan JC. Vitamin D: part II; cod liver oil, ultraviolet radiation, and eradication of rickets Int Orthop. 2019 Jul;43(7):1755-1771. doi: 10.1007/s00264-019-04334-w. Epub 2019 Apr 29. 31037319
5. Holick MF. Vitamin D deficiency: a worldwide problem with health consequences Am J Clin Nutr. 2004 Dec;80(6 Suppl):1678S-88S. doi: 10.1093/ajcn/80.6.1678S. 15585788
6. Gerkowicz A, Chyl-Surdacka K, Krasowska D, Chodorowska G. Role of vitamin D in hair loss: A short review Int J Mol Sci. 2017 Dec 7;18(12):2653. doi: 10.3390/ijms18122653. 29215595
7. Johri N, Jaeger P, Ferraro PM, Shavit L, Nair D, Robertson WG, Gambaro G, Unwin RJ. Vitamin D, Hypercalciuria and Kidney Stones Urolithiasis. 2017 Dec;45(6):535-543. doi: 10.1007/s00240-016-0954-x. Epub 2016 Dec 16. 27981376
8. Chevalley T, Brandi ML, Cashman KD, Cavalier E, Harvey NC, Maggi S, Cooper C, Al-Daghri N, Bock O, Bruyère O, Rosa MM, Cortet B, Cruz-Jentoft AJ, Cherubini A, Dawson-Hughes B, Fielding R, Fuggle N, Halbout P, Kanis JA, Kaufman JM, Lamy O, Laslop A, Yerro MCP, Radermecker R, Thiyagarajan JA, Thomas T, Veronese N, de Wit M, Reginster JY, Rizzoli R. Vitamin D supplementation: upper limit for safety revisited? Aging Clin Exp Res. 2022 Nov;34(11):2603-2623. doi: 10.1007/s40520-022-02279-6. Epub 2022 Oct 26. 36287325
9. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
10. Aloia JF. Dietary Reference Intakes for Calcium and Vitamin D J Clin Endocrinol Metab. 2011 Oct;96(10):2987-96. doi: 10.1210/jc.2011-0090. Epub 2011 Jul 27. 21795456
11. Holick MF. Factors that influence the cutaneous synthesis and dietary sources of vitamin D Fed Proc. 1987 Apr;46(5):1876-82. 3030826
12. Holick MF. Aging decreases the capacity of human skin to produce vitamin D3 Fed Proc. 1987 Apr;46(5):1876-82. 3030826
13. Dawson-Hughes B, Harris SS, Palermo NJ, Ceglia L, Rasmussen H. Dietary fat increases vitamin D-3 absorption J Bone Miner Res. 2013 Aug;28(8):1778-83. doi: 10.1002/jbmr.1896. 23427007
14. Leidig-Bruckner G, Roth HJ, Bruckner T, Lorenz A, Raue F, Frank-Raue K. Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D Osteoporos Int. 2011 Jan;22(1):231-40. doi: 10.1007/s00198-010-1214-5. Epub 2010 Jun 17. 20556359
15. Mazokopakis EE, Papadomanolaki MG. Role of Magnesium in Vitamin D Activation and Function J Am Osteopath Assoc. 2018 Dec 1;118(12):772-773. doi: 10.7556/jaoa.2018.167. 30476986
16. Dall RD, Cheung MM, Shewokis PA, Altasan A, Volpe SL, Amori R, Singh H, Sukumar D. The effect of combined magnesium and vitamin D supplementation on vitamin D status, systemic inflammation, and blood pressure: A randomized double-blinded controlled trial Nutr Res. 2023 Feb;110:33-43. doi: 10.1016/j.nutres.2022.12.005. Epub 2022 Dec 22. 36640582
17. Cannell JJ, Hollis BW. Vitamin D supplementation: what's known, what to do, and what's needed Altern Med Rev. 2008 Mar;13(1):6-20. 18377099
18. Heidari B, Shirvani JS, Firouzjahi A, Heidari P, Hajian-Tilaki KO. Vitamin D deficiency is associated with tibial bone pain and tenderness. A possible contributive role Int J Rheum Dis. 2010 Oct;13(4):340-6. doi: 10.1111/j.1756-185X.2010.01561.x. Epub 2010 Aug 16. 21199469
19. Babaei M, Esmaeili Jadidi M, Heidari B, Gholinia H. Association between nonspecific skeletal pain and vitamin D deficiency Int J Rheum Dis. 2018 Apr;21(4):788-795. doi: 10.1111/1756-185X.13253. Epub 2018 Jan 5. 29314669
20. Dawson-Hughes B. Vitamin D and muscle function Proc Nutr Soc. 2012 Feb;71(1):46-9. doi: 10.1017/S0029665111003260. Epub 2011 Nov 1. 22040926
21. Lips P. Vitamin D and muscle function Prog Biophys Mol Biol. 2006 Sep;92(1):4-8. doi: 10.1016/j.pbiomolbio.2006.02.016. Epub 2006 Feb 28. 16563471