Top 10 High Vitamin D Foods
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning and alleviation of inflammation. (1)
A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia. (1)
Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones. (1)
The current U.S. Daily Value (%DV) for vitamin D is 20μg (micrograms) and the toxicity threshold is thought to be 250 to 1000 μg/day. (1)
Sometimes vitamin D values are given in IU (International Units). When this is the case remember that 1μg=40IU for Vitamin D. (1)
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 also made by the body when skin is exposed sunlight and is therefore called the sunshine vitamin. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food. Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.
Below is a list of the top 10 foods highest in vitamin D by common serving size, for more see the nutrient ranking of 200 foods high in vitamin D.
High Vitamin D Foods
#1: Fish (Salmon)
| Vitamin D per 6oz Fillet | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 28.4μg (142% DV) | 16.7μg (84% DV) | 21.4μg (107% DV) |
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)
| Vitamin D per Cup | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 27.8μg (139% DV) | 31.9μg (160% DV) | 290μg (1450% DV) |
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
| Vitamin D per 16oz Glass | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 6.3μg (32% DV) | 1.3μg (7% DV) | 4.3μg (21% DV) |
More Dairy High in Vitamin D
- 29% DV per cup of low-fat milk
- 17% DV per cup of dehydrated milk
- 16% DV per 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)
| Vitamin D per 16oz Glass | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 5.8μg (29% DV) | 1.2μg (6% DV) | 7.3μg (36% DV) |
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 Tofu
| Vitamin D per Cup | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 5.7μg (28% DV) | 2.5μg (13% DV) | 5.4μg (27% DV) |
#6: Fortified Yogurt
| Vitamin D per Cup | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 3.2μg (16% DV) | 1.3μg (7% DV) | 2.5μg (13% DV) |
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.
#7: Fortified Breakfast Cereal
| Vitamin D per 3/4 Cup | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 2.5μg (12% DV) | 8.3μg (42% DV) | 5.2μg (26% DV) |
See the list of Breakfast Cereals High in Vitamin D.
#8: Fortified Orange Juice
| Vitamin D per Cup | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 2.5μg (12% DV) | 1μg (5% DV) | 4.3μg (21% DV) |
Note: A cup of orange juice contains up to 20 grams of sugar.
#9: Pork Chops
| Vitamin D in 1 Pork Chop | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 2.1μg (10% DV) | 1μg (5% DV) | 0.8μg (4% DV) |
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
| Vitamin D in 1 Large Egg | Vitamin D per 100g | Vitamin D per 200 Calories |
|---|---|---|
| 1.1μg (6% DV) | 2.2μg (11% DV) | 2.8μg (14% DV) |
- 15% DV in 1 cup of chopped hard-boiled eggs
- 20% DV in 1 cup of scrambled eggs
See All 200 Foods High in Vitamin D
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Foods High in Vitamin D2
| Food | Serving | Vitamin D |
|---|---|---|
| #1 Portobellos (Exposed To Sun/UV) | per cup diced | 79% DV (15.9μg) |
| #2 Fortified Soy Milk | per 16oz glass | 29% DV (5.8μg) |
| #3 Morel Mushrooms | per cup | 17% DV (3.4μg) |
| #4 Fortified Almond Milk | per cup | 12% DV (2.4μg) |
| #5 Fortified Rice Milk | per cup | 12% DV (2.4μg) |
| #6 Shiitake Mushrooms | per cup | 5% DV (1μg) |
| #7 Oyster Mushrooms | per cup | 3% DV (0.6μg) |
| #8 White Button Mushrooms | per cup | 2% DV (0.3μg) |
Foods High in Vitamin D3
| Food | Serving | Vitamin D |
|---|---|---|
| #1 Salmon | per 6oz fillet | 142% DV (28.4μg) |
| #2 Rainbow Trout | per 5oz fillet | 67% DV (13.5μg) |
| #3 Herring | per 5oz fillet | 39% DV (7.7μg) |
| #4 Canned Sardines | per cup drained | 36% DV (7.2μg) |
| #5 Whole Milk | per 16oz glass | 32% DV (6.3μg) |
| #6 Tilapia | per 6oz fillet | 31% DV (6.3μg) |
| #7 Low-Fat and Skim Milk | per 16oz glass | 29% DV (5.9μg) |
| #8 Fortified Orange Juice | per cup | 12% DV (2.5μg) |
| #9 Roasted Pork Ribs | per rack | 12% DV (2.5μg) |
| #10 Canned Tuna | per 3oz | 9% DV (1.7μg) |
People at Risk of a Vitamin D Deficiency
- Breastfed Infants Who are Not in the Sun - The amount of vitamin D in breast milk depends on the amount of vitamin D in the mother. However, breast-milk typically does not contain adequate amounts of vitamin D. Be sure infants get some exposure to the sun (at least 10-20 minutes per day) to ensure adequate levels of vitamin D. (1)
- Older Adults - As skin ages it is less and less able to make vitamin D from the sun, so vitamin D has to be attained from foods or supplements. (1)
- People With Little Sun Exposure on the Skin - Wearing sunscreen, or lots of clothing, hampers the production of vitamin D from the sun. (1)
- People with Darker Skin - Melanin, a pigment found in skin, reduces the body's ability to manufacture vitamin D from the sun. (1)
- People who have Problems Absorbing Fat - Vitamin D is fat soluble, which means it is found in fats, and your body has to be able to digest fats in order for you to absorb the vitamin D. (1)
- People Taking Certain Medications
- Steroid Corticosteroid medications used to alleviate inflammation can reduce calcium absorption and impair vitamin D metabolism. (1)
- Weight-loss drugs with orlistat as well as cholesterol-lowering drugs with cholestyramine can reduce the absorption of vitamin D and other fat-soluble vitamins. (1)
- Medicines used to treat epileptic seizures, particularly phenobarbital and phenytoin, interfere with Vitamin D and reduces calcium absorption. (1)
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.
Warnings
Consuming too much vitamin D from food or supplements can lead to anorexia, weight loss, polyuria, heart arrhythmias, kidney stones, and increased risk of heart attacks. Vitamin D cannot reach toxic levels if created naturally from sun exposure. (1)
From the Nutrient Ranking Tool
- 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 food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References
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