Fast: Identify a number of meals excessive in vitamin D. Stumped? That’s seemingly as a result of whereas vitamin D is a vital vitamin with loads of advantages, it may be a bit of elusive.

“There aren’t quite a lot of good meals sources of vitamin D,” says Amy Gorin, MS, RDN, a registered dietitian within the New York Metropolis space. That doesn’t imply there aren’t any — solely that this vitamin isn’t ubiquitous.

What meals are excessive in vitamin D?

“Meals sources embody salmon, mackerel, maitake mushrooms, and vitamin D-fortified milk and orange juice,” Gorin explains.

Right here’s a have a look at among the animal- and plant-based vitamin D meals.

1. Mushrooms

Whether or not you’re topping your favourite protein or swapping them in for meat altogether, mushrooms are nice vitamin D meals.

  • 1 cup diced maitake mushrooms comprises 19.7 mcg vitamin D.
  • 1 cup sliced grilled portabella mushrooms (uncovered to UV mild) comprises 15.9 mcg vitamin D. (Exposing mushrooms to daylight boosts their vitamin D content material.)

2. Cod Liver Oil

A teaspoon of cod liver oil comprises 11.2 mcg vitamin D.

You’ll most likely eat cod liver oil as a complement as an alternative of through cooking, however you possibly can strive including it to juices and smoothies.

3. Salmon, Sardines, and Trout

Fish is a wholesome protein selection, and the “fatty” varieties are additionally vitamin D meals.


Three ounces of uncooked salmon comprises 7.65 mcg vitamin D.

You’ll discover two tasty salmon recipes in these fast and straightforward dinner recipes.


3.75 ounces of sardines comprises 4.4 mcg vitamin D.

Sardines are additionally a good supply of iron, so use them as a wholesome topping for pizzas and salads.


Three ounces of trout comprises 13.5 mcg vitamin D.

How A lot Vitamin D Do We Truly Want?

“Most adults want 600 IU [international units] of vitamin D per day,” Gorin says. (That’s equal to fifteen micrograms.)

Adults ages 70 and older want one other 33%, or 800 worldwide models (20 mcg).

As a result of the meals listed above all include greater than 20 p.c of the really useful every day consumption (RDI) of vitamin D for adults, they’re thought-about “glorious sources.” Listed below are a number of different meals excessive in vitamin D:

Milk (fortified)

  • 1 cup fortified skim milk comprises 3 mcg vitamin D.

Soymilk (fortified)

  • 1 cup fortified soy milk comprises 2.9 mcg vitamin D.

Canned tuna (in water)

  • 3 ounces canned tuna packed in water comprises 1.7 mcg vitamin D.

Almond milk (fortified)

  • 1 cup fortified almond milk comprises 2.6 mcg vitamin D.

Orange juice (fortified)

  • 1 cup fortified orange juice comprises 2.5 mcg vitamin D.

Egg yolks

  • 1 giant egg yolk comprises 0.9 mcg vitamin D.

Ought to I Complement My Vitamin D?

Vitamin D is usually referred to as the “sunshine” vitamin as a result of our our bodies could make it from daylight. Nonetheless, elements like time of 12 months, cloud cowl, and pores and skin tone can affect how a lot vitamin D we convert from daylight. (It might be exhausting to return by sufficient vitamin D within the winter.)

“It’s very tough to get sufficient vitamin D from meals or daylight alone,” Gorin says. “For this reason it’s a good suggestion to have your ranges examined by your physician to see what your baseline is. If wanted, you possibly can converse along with your physician about supplementation.”

Earlier than taking a vitamin D complement, you may attain for fortified milk, orange juice, plant-based milks, or different meals excessive in vitamin D. (Vitamin D is a fat-soluble vitamin, and extra can accumulate in your physique, so be sure you get your baseline checked.)

“As a result of not many meals present a great quantity of vitamin D, fortified meals could be a good choice to get your fill of the vitamin,” explains Gorin. “As a result of vitamin D is greatest absorbed when paired with a fats supply, I’d advocate consuming the juice along with your breakfast.”

Vitamin D Meals Chart

Right here’s a full rating of vitamin D meals, in accordance with the USDA’s Dietary Tips 2020-2025.

Meals Vitamin D (micrograms) per normal serving dimension*
Rainbow trout, freshwater 16.125
Salmon (numerous) 9.58 – 14.25
Gentle tuna, canned 5.775
Herring 4.55
Sardines, canned 4.1
Tilapia 3.175
Soy beverage (soy milk), unsweetened 2.975
Flounder 2.95
Milk, low fats (1%) 2.925
Yogurt, plain, nonfat 2.9
Yogurt, plain, low fats 2.9
Milk, fats free (skim) 2.875
Mushrooms, uncooked (numerous) 2.85 – 27.5
Almond beverage (almond milk), unsweetened 2.675
Rice beverage (rice milk), unsweetened 2.525
Kefir, plain, low fats 2.5
Orange juice, 100%, fortified 2.5
Cheese, American, low fats or fats free, fortified 2.125

*Numbers could differ barely from what’s listed above on account of serving sizes.

Whereas you will have to go a bit of out of your strategy to eat meals excessive in vitamin D, the advantages of this nutrient far outweigh the additional effort to work them into your weight loss plan.