Vitamin D strengthens bones, supports immune function, and helps regulate mood. Without enough of it, you’re looking at fatigue, weak bones, and a sluggish immune system.
This list covers 89 options across fish, dairy, fortified foods, and plant-based sources. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Fatty Fish
Fatty fish ranks as one of nature’s best vitamin D sources, with many varieties providing well over 100% of your daily needs in a single serving. Wild-caught options typically contain higher levels than farmed, though both offer substantial amounts of this essential nutrient.
Salmon
~570 IU vitamin D (approx. 71% DV)
Grill fillets with lemon and herbs, bake in parchment packets, or flake cooked salmon over salads and grain bowls.
Rainbow Trout
~645 IU vitamin D (approx. 81% DV)
Pan-fry with butter and almonds, stuff with herbs and citrus before baking, or add to pasta with cream sauce.
Sardines
~193 IU vitamin D (approx. 24% DV)
Toss these canned fish with pasta and garlic, mash onto toast with avocado, or add to salads for a Mediterranean twist.
Mackerel
~360 IU vitamin D (approx. 45% DV)
Smoke and serve with horseradish cream, broil with miso glaze, or add to rice bowls with pickled vegetables.
Herring
~216 IU vitamin D (approx. 27% DV)
Pickle with onions and vinegar for a traditional preparation, grill and serve with mustard sauce, or layer on rye bread.
Swordfish
~706 IU vitamin D (approx. 88% DV)
Grill thick steaks over high heat, marinate in citrus and olive oil before cooking, or cube for kebabs with vegetables.
Tuna (Bluefin)
~269 IU vitamin D (approx. 34% DV)
Sear quickly for a rare center, marinate for poke bowls, or grill as steaks with teriyaki sauce.
Anchovies
~20 IU vitamin D (approx. 3% DV)
Melt into pasta sauces and dressings, top pizzas and focaccia, or mash with butter for a flavor-packed compound spread.
Halibut
~196 IU vitamin D (approx. 25% DV)
Bake with white wine and capers, grill and top with fruit salsa, or poach gently in aromatic broth.
Catfish
~500 IU vitamin D (approx. 63% DV)
Coat in cornmeal and pan-fry Southern-style, blacken with Cajun spices, or bake with tomatoes and olives.
Rockfish
~200 IU vitamin D (approx. 25% DV)
Steam with ginger and scallions, roast with citrus slices, or use in fish tacos with cabbage slaw.
White Fish (Whitefish)
~385 IU vitamin D (approx. 48% DV)
Smoke for a rich, flaky texture, bake with breadcrumb topping, or poach and serve cold in salads.
Sole
~58 IU vitamin D (approx. 7% DV)
Pan-fry quickly with brown butter and capers, stuff and roll with seafood filling, or bake with lemon and white wine.
Turbot
~160 IU vitamin D (approx. 20% DV)
Roast whole with herbs and garlic, pan-sear fillets until golden, or steam with aromatics for a delicate preparation.
Arctic Char
~526 IU vitamin D (approx. 66% DV)
Roast skin-on until crispy, cure with salt and sugar for gravlax-style preparations, or grill with maple glaze.
Eggs
Eggs pack a modest amount of vitamin D, with most of it concentrated in the yolk. They’re one of the few non-fish animal sources of this nutrient, making them a convenient everyday option for boosting intake.
Chicken Egg Yolks
~44 IU vitamin D per yolk (approx. 6% DV)
Separate the yolks for custards, hollandaise sauce, or homemade mayonnaise to concentrate the vitamin D content.
Whole Chicken Eggs
~44 IU vitamin D per egg (approx. 6% DV)
Scramble, fry, boil, or poach them as a breakfast staple that fits into nearly any meal plan.
Duck Eggs
~60 IU vitamin D per egg (approx. 8% DV)
Use them in baking for richer cakes and pastries, or cook them like chicken eggs with slightly longer cooking times.
Quail Eggs
~6 IU vitamin D per egg (approx. 1% DV)
Hard-boil and add to salads or ramen bowls for a delicate, nutrient-dense garnish.
Goose Eggs
~105 IU vitamin D per egg (approx. 13% DV)
Prepare them for special occasion breakfasts, keeping in mind one goose egg equals about three chicken eggs.
Free-Range Chicken Eggs
~50-70 IU vitamin D per egg (approx. 6-9% DV)
Choose these for potentially higher vitamin D levels, as outdoor access may increase nutrient content.
Pasture-Raised Chicken Eggs
~100-130 IU vitamin D per egg (approx. 13-16% DV)
Seek them out at farmers markets for eggs with significantly more vitamin D than conventional options.
Omega-3 Enriched Eggs
~50-100 IU vitamin D per egg (approx. 6-13% DV)
Look for these fortified options when regular eggs don’t provide enough vitamin D on their own.
Turkey Eggs
~55 IU vitamin D per egg (approx. 7% DV)
Scramble or bake with them when available, though they’re harder to find than chicken eggs.
Dried Egg Yolk Powder
~130 IU vitamin D per tablespoon (approx. 16% DV)
Reconstitute for baking or add directly to smoothies for a shelf-stable vitamin D boost.
Pickled Eggs
~44 IU vitamin D per egg (approx. 6% DV)
Keep a jar in the fridge for a tangy snack that retains the vitamin D from the original eggs.
Deviled Eggs
~44 IU vitamin D per egg half (approx. 6% DV)
Prepare them for parties or meal prep, as the yolk mixture concentrates all the vitamin D content.
Egg Salad
~44 IU vitamin D per egg used (approx. 6% DV)
Mix chopped hard-boiled eggs with mayo and mustard for sandwiches that deliver steady vitamin D.
Fortified Dairy Products
Fortified dairy products make vitamin D accessible to people who don’t eat much fish. Most milk and many yogurt products in grocery stores are fortified with vitamin D, turning everyday staples into reliable sources of this essential nutrient.
Fortified Cow’s Milk
~2.5-3 mcg vitamin D per glass (approximately 15-20% DV)
Pour it over cereal, blend into smoothies, or drink it straight for an easy vitamin D boost with breakfast.
Fortified Plant-Based Milk (Soy)
~2.5-3 mcg vitamin D per glass (approximately 15-20% DV)
Use it as a one-to-one replacement for dairy milk in coffee, baking, or cooking.
Fortified Plant-Based Milk (Almond)
~2.5-3 mcg vitamin D per glass (approximately 15-20% DV)
Its mild, slightly sweet flavor works well in smoothies, oatmeal, and cream-based soups.
Fortified Plant-Based Milk (Oat)
~2.5-3 mcg vitamin D per glass (approximately 15-20% DV)
The creamy texture makes it perfect for lattes, hot chocolate, or creamy pasta sauces.
Fortified Yogurt
~1-2 mcg vitamin D per container (approximately 5-10% DV)
Top it with granola and fruit for breakfast, or use it as a base for savory dips and dressings.
Fortified Greek Yogurt
~1-2 mcg vitamin D per container (approximately 5-10% DV)
Its thick consistency works well as a sour cream substitute or blended into protein-packed breakfast bowls.
Fortified Cottage Cheese
~0.5-1 mcg vitamin D per serving (approximately 2-5% DV)
Mix it with fresh herbs and vegetables for a high-protein snack, or layer it into lasagna.
Fortified Kefir
~2.5-3 mcg vitamin D per glass (approximately 15-20% DV)
Drink it plain, blend it into fruit smoothies, or use it as a tangy base for overnight oats.
Fortified Butter
~0.3-0.5 mcg vitamin D per tablespoon (approximately 2-3% DV)
Spread it on toast, melt it over vegetables, or use it for sautéing and baking.
Fortified Margarine
~1-2 mcg vitamin D per tablespoon (approximately 5-10% DV)
Use it as a butter alternative in baking or spread it on bread and rolls.
Fortified Evaporated Milk
~1-1.5 mcg vitamin D per portion (approximately 5-8% DV)
Add it to coffee for extra creaminess, or use it in soups, casseroles, and creamy desserts.
Fortified Buttermilk
~1-2 mcg vitamin D per glass (approximately 5-10% DV)
Use it in pancake and biscuit batters for tender, fluffy results, or drink it chilled as a tangy beverage.
Fortified Plant-Based Alternatives
Plant-based eaters can easily meet their vitamin D needs through fortified alternatives that pack in as much of the nutrient as dairy products. These options have become increasingly available as manufacturers recognize the growing demand for plant-based nutrition.
Fortified Coconut Milk
~100-120 IU vitamin D per serving (approximately 15-20% DV)
Use it in curries, smoothies, or coffee drinks for a tropical-flavored vitamin D boost that works in both sweet and savory recipes.
Fortified Rice Milk
~100-120 IU vitamin D per serving (approximately 15-20% DV)
The naturally sweet, hypoallergenic option works well for those with multiple food sensitivities and blends seamlessly into baked goods.
Fortified Orange Juice
~100-140 IU vitamin D per serving (approximately 15-20% DV)
Start the morning with a glass that delivers both vitamin D and vitamin C, or use it as a marinade base for chicken and pork.
Fortified Cereal
~40-100 IU vitamin D per serving (approximately 5-15% DV)
Check labels carefully since fortification levels vary widely, and pair with fortified milk to double the vitamin D intake at breakfast.
Fortified Tofu
~100-150 IU vitamin D per serving (approximately 15-20% DV)
Look specifically for brands that add vitamin D to calcium-set tofu, then scramble, stir-fry, or blend into smoothies.
Fortified Plant-Based Yogurt
~80-120 IU vitamin D per serving (approximately 12-18% DV)
Choose from coconut, almond, or cashew bases that now match dairy yogurt’s fortification levels for parfaits and smoothie bowls.
Fortified Nutritional Yeast
~50-1000 IU vitamin D per serving depending on brand (approximately 7-150% DV)
Sprinkle this cheesy-tasting powerhouse on popcorn, pasta, or roasted vegetables, but check labels since fortification varies dramatically.
Fortified Hemp Milk
~100-120 IU vitamin D per serving (approximately 15-20% DV)
This creamy option brings omega-3s alongside vitamin D and works particularly well in coffee and tea without separating.
Fortified Pea Milk
~100-120 IU vitamin D per serving (approximately 15-20% DV)
The protein-rich alternative mimics dairy milk’s texture better than most plant options and holds up well in cooking and baking.
Fortified Cashew Milk
~100-120 IU vitamin D per serving (approximately 15-20% DV)
The naturally creamy texture makes it ideal for cream-based soups, sauces, and dairy-free ice cream without added thickeners.
Fortified Plant-Based Cheese
~40-80 IU vitamin D per serving (approximately 5-12% DV)
Some brands now fortify their dairy-free cheese slices and shreds, making grilled cheese and quesadillas a source of vitamin D for plant-based eaters.
Mushrooms
Mushrooms are one of the few natural plant sources of vitamin D, especially when exposed to sunlight or UV light during growth. The vitamin D content varies dramatically depending on the variety and whether they’ve been treated with UV light to boost their levels.
Maitake Mushrooms
~28 mcg vitamin D (140% DV)
Sauté these frilly mushrooms in butter and garlic as a side dish, or tear into pieces and roast until crispy.
UV-Treated White Mushrooms
~10-25 mcg vitamin D (50-125% DV)
Look for packages labeled “UV-treated” or “high vitamin D” at the grocery store and use them in any recipe calling for white mushrooms.
UV-Treated Cremini Mushrooms
~10-20 mcg vitamin D (50-100% DV)
These baby portobellos pack extra vitamin D when UV-exposed, making them perfect for stuffing or slicing into pasta dishes.
Chanterelle Mushrooms
~5 mcg vitamin D (25% DV)
Add these golden, trumpet-shaped mushrooms to cream sauces or scrambled eggs for an earthy flavor boost.
Morel Mushrooms
~5 mcg vitamin D (25% DV)
Pan-fry these honeycomb-textured mushrooms in butter and serve over steak or risotto.
Portobello Mushrooms
~4 mcg vitamin D (20% DV)
Grill these large caps whole as a burger substitute or slice and add to sandwiches and wraps.
Shiitake Mushrooms (Dried)
~3 mcg vitamin D (15% DV)
Rehydrate dried shiitakes in warm water, then slice and add to soups, stir-fries, or ramen bowls.
Oyster Mushrooms
~2 mcg vitamin D (10% DV)
Tear these delicate mushrooms into strips and sauté until golden for tacos or grain bowls.
Shiitake Mushrooms (Fresh)
~0.4 mcg vitamin D (2% DV)
Slice fresh shiitakes and add to noodle dishes, omelets, or sauté with bok choy and soy sauce.
Porcini Mushrooms
~3 mcg vitamin D (15% DV)
Use fresh porcini in risotto or pasta, or buy dried and grind into powder for an umami seasoning.
Enoki Mushrooms
~1 mcg vitamin D (5% DV)
Add these delicate, long-stemmed mushrooms raw to salads or drop into hot pot and soups at the last minute.
King Trumpet Mushrooms
~2 mcg vitamin D (10% DV)
Slice these thick stems into rounds and sear like scallops, or shred lengthwise for a pulled pork texture.
Beech Mushrooms
~1 mcg vitamin D (5% DV)
Separate the small clustered caps and toss into stir-fries or sauté as a crunchy topping for rice bowls.
Button Mushrooms (Not UV-Treated)
~0.2 mcg vitamin D (1% DV)
Slice raw into salads, stuff and bake, or sauté with onions as a classic pizza topping.
Fortified Cereals & Grains
Many breakfast cereals and grain products are fortified with vitamin D to help fill nutritional gaps in the typical diet. These shelf-stable options make it easy to boost vitamin D intake at breakfast or as ingredients in other recipes throughout the day.
Fortified Oatmeal
~Up to 160 IU vitamin D per serving (approx. 20% DV)
Mix with fortified milk for a double vitamin D boost, or prepare overnight oats with yogurt and berries.
Fortified Corn Flakes
~40-100 IU vitamin D per serving (approx. 5-13% DV)
Use as a crunchy topping for casseroles or crush into breadcrumb coating for baked chicken.
Fortified Bran Flakes
~40-80 IU vitamin D per serving (approx. 5-10% DV)
Add to muffin batter or trail mix for extra fiber and a nutritional boost.
Fortified Granola
~50-100 IU vitamin D per serving (approx. 6-13% DV)
Sprinkle over smoothie bowls or layer with fruit and yogurt for a parfait.
Fortified Whole Grain Bread
~40-60 IU vitamin D per slice (approx. 5-8% DV)
Toast for breakfast sandwiches or use as a base for avocado toast with eggs.
Fortified English Muffins
~60-80 IU vitamin D per muffin (approx. 8-10% DV)
Split and toast for breakfast sandwiches, or make mini pizzas for a quick lunch.
Fortified Bagels
~80-100 IU vitamin D per bagel (approx. 10-13% DV)
Top with cream cheese and smoked salmon, or slice thin for sandwich rounds.
Fortified Multigrain Crackers
~20-40 IU vitamin D per serving (approx. 3-5% DV)
Pair with cheese and hummus for snacks, or crush as a base for savory cheesecake.
Fortified Pasta
~40-80 IU vitamin D per serving (approx. 5-10% DV)
Cook as usual for any pasta dish, from simple marinara to creamy carbonara.
Fortified Rice (White or Brown)
~50-100 IU vitamin D per serving (approx. 6-13% DV)
Prepare as a side dish, base for stir-fries, or fold into stuffed pepper filling.
Fortified Flour Tortillas
~40-80 IU vitamin D per tortilla (approx. 5-10% DV)
Roll into wraps, quesadillas, or burritos, or cut into wedges and bake for homemade chips.
Snacks & Treats
Snacking can be surprisingly strategic when it comes to vitamin D. While many grab-and-go options don’t naturally contain this nutrient, fortified treats and certain prepared foods can help bridge the gap between meals.
Fortified Energy Bars
~50-100 IU vitamin D per bar (varies by brand)
Check labels for fortified varieties that pack vitamin D alongside other nutrients for an easy on-the-go boost.
Fortified Protein Bars
~40-80 IU vitamin D per bar (varies by brand)
Look for brands that specifically add vitamin D to their formulations, especially those marketed for bone or immune health.
Cheese (Swiss)
~6 IU vitamin D per ounce
Cube it for snack boxes or layer it on whole grain crackers for a satisfying mid-afternoon bite.
Cheese (Cheddar)
~2-5 IU vitamin D per ounce
Slice it thick for cheese boards or melt it over vegetables for a vitamin D bump with savory flavor.
Cheese (Monterey Jack)
~2-4 IU vitamin D per ounce
Shred it into snack mixes or pair with fruit for a balanced treat that adds a small vitamin D contribution.
Fortified Trail Mix
~20-50 IU vitamin D (varies by brand)
Seek out specialty blends fortified with vitamin D, often found in health food sections or made with fortified ingredients.
Smoked Salmon Spread
~200-400 IU vitamin D per serving (varies by concentration)
Slather it on crackers or cucumber rounds for a protein-packed snack that delivers solid vitamin D numbers.
Caviar
~37 IU vitamin D per tablespoon
Serve it on blinis or toast points for an elegant treat that contributes a modest amount of the nutrient.
Cheese (Muenster)
~3-5 IU vitamin D per ounce
Melt it in quesadillas or enjoy it with apple slices for a creamy snack with a slight vitamin D edge.
Fortified Pudding Cups
~40-60 IU vitamin D per cup (varies by brand)
Choose fortified versions for a sweet treat that sneaks in some vitamin D along with calcium.
Cod Liver Oil Capsules
~400-1,000 IU vitamin D per capsule (varies by brand)
Pop one as a supplement disguised as a snack for one of the most concentrated vitamin D sources available.
Fortified Protein Balls
~25-50 IU vitamin D per ball (varies by recipe/brand)
Make or buy versions with fortified ingredients like protein powder or nutritional yeast for bite-sized nutrition.
Cheese (Gouda)
~2-4 IU vitamin D per ounce
Enjoy aged varieties on their own or pair with nuts for a sophisticated snack that adds trace amounts of vitamin D.
FAQs
Fatty fish like salmon, mackerel, and sardines contain the highest natural amounts of vitamin D, with salmon providing around 570 IU per 3-ounce serving. Cod liver oil is even more concentrated, offering about 1,360 IU per tablespoon, though it's typically consumed in smaller amounts.
Getting enough vitamin D from food alone can be challenging since few foods naturally contain significant amounts. Most people need a combination of sunlight exposure, fortified foods, and sometimes supplements to meet the recommended daily intake of 600-800 IU.
Mushrooms are the only plant-based food that naturally contains vitamin D, especially varieties exposed to UV light during growing. Most vegetables don't contain vitamin D, which is why vegetarians and vegans often need to rely on fortified foods or supplements.
Yes, fortified milk provides about 100 IU of vitamin D per 8-ounce serving, making it a reliable dietary source. Many plant-based milk alternatives like soy, almond, and oat milk are also fortified with similar amounts of vitamin D.
A 3-ounce serving of wild-caught salmon typically provides around 570 IU of vitamin D, which covers most of the daily recommendation. Eating salmon 2-3 times per week can significantly contribute to meeting vitamin D needs.
Egg yolks contain modest amounts of vitamin D, with one large egg providing about 40 IU. While eggs won't meet daily vitamin D needs on their own, they can contribute to overall intake as part of a varied diet.
Yes, canned fatty fish like sardines, salmon, and tuna retain their vitamin D content and are excellent sources. Canned sardines with bones also provide the added benefit of calcium, making them a nutrient-dense affordable option.
Fortified cereals, fortified milk or plant milk, eggs, and fortified orange juice are common breakfast foods containing vitamin D. Many ready-to-eat cereals provide 40-100 IU per serving, and pairing them with fortified milk doubles the vitamin D content.