Top 10 Foods Highest in Vitamin D + Printable One Page Sheet
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation.
A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia. Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones.
The current U.S. Daily Value for vitamin D is 600 IU (international units) and the toxicity threshold is thought to be 10,000 to 40,000 IU/day.2
Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D.
Vitamin D is oil soluble, which means you need to eat fat to absorb it. Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified tofu, fortified yogurt, fortified milk, fortified milk substitutes, fortified breakfast cereals, fortified orange juice, pork chops, and eggs. The amount of vitamin D can vary greatly in fortified foods, so check product labels before buying.
In addition to foods, Vitamin D is also naturally made by your body when you expose your skin to the sun and is called the sunshine vitamin. Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirement.
Below is a list of top 10 foods highest in vitamin D by common serving size, for more see the extended list of foods rich in vitamin D.
List of High Vitamin D Foods
|6oz fillet (170g)||200 calories (128g)||100g|
|189% DV (1136IU)||143% DV (856IU)||111% DV (668IU)|
Other fish high in vitamin D (%DV per 6oz serving)Canned Salmon (238%), Rainbow Trout (216%), Swordfish (188%), Whitefish (146%), Mackerel (130%), Canned Tuna (76%), Halibut (66%), Herring (62%), Rockfish (52%), and Talapia (40%).
Nutrition Facts for Cooked Sockeye Salmon.
|1 cup (87g)||200 calories (909g)||100g|
|185% DV (1110IU)||1933% DV (11600IU)||213% DV (1276IU)|
Other mushrooms exposed to Sunlight High in Vitamin D (%DV per cup)White Button (168%), Portabella (163%), Maitake (131%), Morel (22%), and Chanterelle (19%). 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.
Nutrition Facts for Brown Crimini Mushrooms Exposed to UV Light (Sunlight).
|1 cup (226g)||200 calories (217g)||100g|
|38% DV (226IU)||36% DV (217IU)||17% DV (100IU)|
|1 cup (245g)||200 calories (202g)||100g|
|21% DV (127IU)||18% DV (105IU)||9% DV (52IU)|
|1 cup (244g)||200 calories (328g)||100g|
|21% DV (127IU)||28% DV (170IU)||9% DV (52IU)|
Nutrition Facts for Whole Milk.
|1 cup (243g)||200 calories (606g)||100g|
|19% DV (117IU)||48% DV (291IU)||8% DV (48IU)|
Other Fortified Milk Substitutes High in Vitamin D (%DV per cup)Almond milk (18%), Rice milk (16%), and Coconut milk (16%).
Nutrition Facts for Fortified Unsweetened Soymilk.
|3/4 cup (30g)||200 calories (63g)||100g|
|17% DV (100IU)||35% DV (208IU)||55% DV (332IU)|
|1 cup (249g)||200 calories (426g)||100g|
|17% DV (100IU)||28% DV (170IU)||7% DV (40IU)|
|1 chop (206g)||200 calories (78g)||100g|
|14% DV (82IU)||5% DV (31IU)||7% DV (40IU)|
Other Pork Products High in Vitamin D (%DV per 3oz)Spare Ribs (15%), Lean Ham (12%), Shoulder Roast (9%), and Italian Sausage (6%).
Nutrition Facts for Pork Chops.