Foods High in Vitamin D: Top Sources and How Much You Need

The foods highest in vitamin D are cod liver oil, fatty fish such as rainbow trout and sockeye salmon, and white mushrooms exposed to UV light, followed by fortified milk, fortified plant milks and fortified cereal; most adults need 15 mcg (600 IU) a day, or 20 mcg (800 IU) after age 70 (NIH ODS: Vitamin D).

It is educational, not medical advice.

Key Takeaways

• Cod liver oil has 34.0 mcg (1,360 IU) per tablespoon, and cooked sockeye salmon has 14.2 mcg (570 IU) per 3 ounces.
• Few foods contain vitamin D naturally. In the US, fortified foods supply most of it.
• White mushrooms exposed to UV light have 9.2 mcg (366 IU) per half cup, the top plant-based food on the NIH list.
• The adult upper limit is 100 mcg (4,000 IU) a day from all sources.

Top 10 Foods High in Vitamin D at a Glance

Ranked by vitamin D per serving, from the NIH Office of Dietary Supplements (ODS) food table unless marked USDA. The Daily Value (DV) is 20 mcg (800 IU) for adults and children age 4 and older.

1. Cod liver oil, 1 tablespoon: 34.0 mcg (1,360 IU)
2. Rainbow trout, farmed, 3 ounces: 16.2 mcg (645 IU)
3. Sockeye salmon, 3 ounces: 14.2 mcg (570 IU)
4. UV-exposed white mushrooms, ½ cup: 9.2 mcg (366 IU)
5. Atlantic herring, 3 ounces (USDA): about 4.6 mcg (about 182 IU)
6. Fortified soy, almond or oat milk, 1 cup: 2.5 to 3.6 mcg (100 to 144 IU)
7. Fortified 2% milk, 1 cup: 2.9 mcg (120 IU)
8. Fortified cereal, 1 serving: 2.0 mcg (80 IU)
9. Sardines, 2 canned: 1.2 mcg (46 IU)
10. Egg, 1 large: 1.1 mcg (44 IU)

How Much Vitamin D You Need

ODS lists these Recommended Dietary Allowances (infant values are Adequate Intakes) and upper limits. They were set on the assumption that people get minimal sun (NIH ODS: Vitamin D).

Age	Daily amount	Upper limit
0 to 6 months	10 mcg (400 IU)	25 mcg (1,000 IU)
7 to 12 months	10 mcg (400 IU)	38 mcg (1,500 IU)
1 to 3 years	15 mcg (600 IU)	63 mcg (2,500 IU)
4 to 8 years	15 mcg (600 IU)	75 mcg (3,000 IU)
9 to 70 years, pregnancy and lactation	15 mcg (600 IU)	100 mcg (4,000 IU)
Over 70 years	20 mcg (800 IU)	100 mcg (4,000 IU)

ODS states that 1 mcg equals 40 IU, so 15 mcg is 600 IU. For more on amounts, see our vitamin D3 supplement guide and the vitamin D3 ingredient page.

Why So Few Foods Contain Vitamin D

Vitamin D is a fat-soluble vitamin that is naturally present in only a few foods. The body also makes it when UV rays from sunlight strike the skin. ODS names the flesh of fatty fish (such as trout, salmon, tuna and mackerel) and fish liver oils among the best sources, while beef liver, egg yolks and cheese have small amounts, mainly as vitamin D3 and its metabolite 25(OH)D3 (NIH ODS: Vitamin D).

ODS adds that an animal's diet affects how much vitamin D ends up in its tissues. Plant foods mostly have none: the ODS table lists 0 mcg for broccoli, carrots, almonds, apples, bananas, brown rice, whole wheat bread, lentils, sunflower seeds and edamame, though many are rich in magnesium. The 25(OH)D in animal foods counts for more than its numbers suggest; ODS says it appears to be about five times more potent than the parent vitamin for raising blood 25(OH)D.

Top Food Sources of Vitamin D

The first 12 rows are the ODS values. The herring and cod rows come from USDA FoodData Central, which lists 5.4 mcg (214 IU) and 1.2 mcg (46 IU) per 100 g; we scaled them to 3 ounces (85 g) (USDA FoodData Central: herring; USDA FoodData Central: cod).

Food and serving	mcg	IU	% DV
Cod liver oil, 1 tablespoon	34.0	1,360	170
Rainbow trout, farmed, cooked, 3 oz	16.2	645	81
Sockeye salmon, cooked, 3 oz	14.2	570	71
White mushrooms, raw, sliced, exposed to UV light, ½ cup	9.2	366	46
Milk, 2%, vitamin D fortified, 1 cup	2.9	120	15
Soy, almond and oat milks, fortified, 1 cup	2.5 to 3.6	100 to 144	13 to 18
Ready-to-eat cereal fortified with 10% of the DV, 1 serving	2.0	80	10
Atlantic sardines, canned in oil, drained, 2 sardines	1.2	46	6
Egg, 1 large, scrambled (in the yolk)	1.1	44	6
Beef liver, braised, 3 oz	1.0	42	5
Light tuna, canned in water, drained, 3 oz	1.0	40	5
Cheddar cheese, 1.5 oz	0.4	17	2
Atlantic herring, cooked, 3 oz (USDA)	about 4.6	about 182	23
Atlantic cod, cooked, 3 oz (USDA)	about 1.0	about 39	5
Orange juice, yogurt or margarine, some brands fortified	varies	varies	check label

Fortified Foods in the US

ODS says fortified foods provide most of the vitamin D in American diets. Almost all US milk is fortified with about 3 mcg (120 IU) per cup, usually as vitamin D3, and plant milks made from soy, almond or oats are often fortified with similar amounts. Ready-to-eat cereals often contain added vitamin D, as do some brands of orange juice, yogurt and margarine. Cheese and ice cream are not usually fortified in the US (NIH ODS: Vitamin D). Because amounts vary by brand, check the Nutrition Facts panel.

Mushrooms Exposed to UV Light

Mushrooms provide variable amounts of vitamin D2. ODS explains that some mushrooms on the market have been exposed to UV light to raise their vitamin D2, and that the FDA has approved UV-exposed mushroom powder as a food additive (NIH ODS: Vitamin D). On the ODS table, that is the difference between 9.2 mcg per half cup for UV-exposed white mushrooms and 0.1 mcg for raw portabella. Look for package wording that the mushrooms were exposed to UV light.

Vitamin D2 vs D3 in Foods

Animal foods contain mainly vitamin D3, and US milk is usually fortified with D3. Mushrooms contain D2. For supplements, ODS says D2 is made by UV exposure of ergosterol in yeast, D3 is usually made from lanolin in sheep's wool, and an animal-free D3 sourced from lichen is also available. Both forms are well absorbed, but ODS notes that D3 raises blood 25(OH)D to a greater extent than D2 and keeps it up longer (NIH ODS: Vitamin D). Our guide to vitamin D vs D3 covers the research.

What ODS Says About Sun Exposure

Skin makes vitamin D from UVB rays. ODS lists season, time of day, cloud cover, skin melanin and sunscreen as factors, and notes that UVB does not pass through window glass. ODS reports that some experts suggest about 5 to 30 minutes of sun between 10 a.m. and 4 p.m. at least twice a week, without sunscreen (NIH ODS: Vitamin D).

ODS pairs that with a caution: UV radiation is a carcinogen and UV exposure is the most avoidable cause of skin cancer, and federal agencies advise sunscreen with an SPF of 15 or higher whenever people are in the sun. This guide does not suggest tanning. In winter, far from the equator, the skin may make none at all; see vitamin D in winter.

Vegan and Vegetarian Sources of Vitamin D

ODS says low vitamin D status is more common in people who follow ovo-vegetarian or vegan diets, and in people who are lactose intolerant or have a milk allergy, because these diets tend to be low in vitamin D (NIH ODS: Vitamin D). The main plant-based options:

• UV-exposed mushrooms: 9.2 mcg (366 IU) per ½ cup, as vitamin D2.
• Fortified plant milks: 2.5 to 3.6 mcg (100 to 144 IU) per cup.
• Fortified cereal and orange juice: amounts vary, so check the label.
• Lichen: a vegan source of vitamin D3 used in supplements. ODS suggests people who avoid all animal products ask supplement makers about sourcing.

A Sample Day of Vitamin D From Food

With fish: fortified cereal (2.0 mcg, 80 IU) with 1 cup fortified 2% milk (2.9 mcg, 120 IU), 3 ounces canned light tuna at lunch (1.0 mcg, 40 IU) and 3 ounces sockeye salmon at dinner (14.2 mcg, 570 IU). Total: 2.0 + 2.9 + 1.0 + 14.2 = 20.1 mcg, and 80 + 120 + 40 + 570 = 810 IU, about the full DV.

Vegan: 2 cups fortified plant milk (5.0 to 7.2 mcg, 200 to 288 IU), fortified cereal (2.0 mcg, 80 IU) and ½ cup UV-exposed mushrooms (9.2 mcg, 366 IU). Total: 16.2 to 18.4 mcg, or 646 to 734 IU.

No fish or UV mushrooms: 1 egg (1.1 mcg, 44 IU), 1 cup fortified milk (2.9 mcg, 120 IU), fortified cereal (2.0 mcg, 80 IU), 1.5 ounces cheddar (0.4 mcg, 17 IU) and 3 ounces chicken breast (0.1 mcg, 4 IU). Total: 6.5 mcg (265 IU), well under 15 mcg.

Who Is Most Likely to Fall Short

ODS lists these groups at risk of low vitamin D status (NIH ODS: Vitamin D):

• Breastfed infants, since human milk alone does not ordinarily meet their needs.
• Older adults, since the skin's ability to make vitamin D declines with age.
• People with limited sun exposure, such as homebound people.
• People with dark skin, since melanin lowers vitamin D production from sunlight.
• People with conditions that limit fat absorption.
• People with obesity or who have had gastric bypass surgery.

ODS notes that vitamin D deficiency can show up as rickets in children and as osteomalacia in adolescents and adults. A healthcare provider can check your blood level.

Vitamin D is often paired with vitamin K2; our guide to vitamin K2 foods lists the best food sources of MK-4 and MK-7. Women average about 168 IU a day from food; see vitamin D for women.

Food vs Supplement

Food is the place to start, since fatty fish, mushrooms and fortified foods bring other nutrients too. Without fish or UV mushrooms, though, 15 mcg is hard to reach, and ODS reports a mean intake from foods and beverages of 4.8 mcg (192 IU) for people age 2 and older, rising to 19.9 mcg when supplements are counted. If you add a supplement, keep total intake under the 100 mcg (4,000 IU) adult upper limit. For more, read our vitamin D3 supplement guide, vitamin D3 and K2, vitamin K2 MK-4 vs MK-7 and vitamin D and magnesium, or browse the learning center.

Whether your vitamin D comes from food or a supplement, a meal with some fat helps absorption; our guide to vitamin D cofactors explains that and the nutrients that work alongside it.

From Synchronicity

Our Vitamin D3 + K2 Drops pair vegan vitamin D3 from lichen with vitamin K2 as MK-4 and MK-7 in an MCT oil base, one drop a day with a meal. Each bottle holds about 180 drops, about 6 months at one drop a day.

They are made to pair with our Vitamin D Cofactor Capsules: magnesium 100 mg (as magnesium bisglycinate), zinc 10 mg (as zinc bisglycinate) and boron 3 mg (as boron glycinate) per 2 capsules. Pre-order on the product page to join the waitlist; no payment is taken. See also how much zinc per day and boron benefits.

Safety Note

Food alone is very unlikely to reach the upper limit. ODS says vitamin D toxicity is almost always the result of too much from supplements, not sun, and that it causes markedly high blood calcium. ODS also lists interactions with orlistat, statins, steroids and thiazide diuretics (NIH ODS: Vitamin D). Talk with a healthcare provider before adding vitamin D if you are pregnant, breastfeeding, take medication or have a health condition.

Frequently Asked Questions

What food is highest in vitamin D?

Cod liver oil, at 34.0 mcg (1,360 IU) per tablespoon. Among whole foods, farmed rainbow trout (16.2 mcg) and sockeye salmon (14.2 mcg) per 3 ounces cooked lead the ODS list.

How much vitamin D do I need a day?

ODS lists 15 mcg (600 IU) for ages 1 to 70, including pregnancy and lactation, and 20 mcg (800 IU) over age 70. The adult upper limit is 100 mcg (4,000 IU).

Can you get enough vitamin D from food alone?

Yes, with fatty fish, as the sample day shows (20.1 mcg). Without fish or UV-exposed mushrooms most people fall short; the ODS mean food intake is 4.8 mcg.

Which fruits and vegetables have vitamin D?

Almost none. ODS lists 0 mcg for broccoli, carrots, apples and bananas. UV-exposed mushrooms are the exception, and some orange juice is fortified.

Do eggs have vitamin D?

Yes, in the yolk. One large egg has 1.1 mcg (44 IU), or 6% of the DV.

What are the best vegan sources of vitamin D?

UV-exposed mushrooms (9.2 mcg per ½ cup) and fortified plant milks (2.5 to 3.6 mcg per cup). In supplements, lichen is a vegan source of D3.

Sources

• NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals.
• USDA FoodData Central. Fish, herring, Atlantic, cooked, dry heat (FDC ID 175117).
• USDA FoodData Central. Fish, cod, Atlantic, cooked, dry heat (FDC ID 171956).
• Cardwell G, et al. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018.
• Tripkovic L, et al. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012.
• MacLaughlin J, Holick MF. Aging decreases the capacity of human skin to produce vitamin D3. J Clin Invest. 1985.

These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.