Top 10 Foods Highest in Vitamin D

1.8k 317 169

Vitamin D is an essential vitamin required by the body for the absorption of calcium,
bone development, immune functioning, and alleviation of inflammation. Vitamin D
deficiency 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. Natural foods high
in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks.
Vitamin D is also naturally made by your body when you expose your skin to the sun,
and is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods
such as milk and orange juice, and can also simply be consumed as a supplement.
Below is a list of high vitamin D foods, for more see the list of foods rich in
vitamin D2 (Ergocalciferol) and foods rich in vitamin D3 (Cholecalciferol).
#1: Cod Liver Oil

Vitamin D 100g Per tablespoon (14g) Per teaspoon (5g)

10,000IU (1667% DV) 1,400IU (233% DV) 500IU (83% DV)

A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg
Omega-3 fats. Click to see complete nutrition facts.

#2: Oily Fish (Trout, cooked)

Vitamin D 100g Per fillet (71g) Per 3oz (85g)

759IU (127% DV) 539IU (90% DV) 645IU (108% DV)

Other Oily Fish High in Vitamin D (%DV per 3oz, cooked): Smoked Salmon (97%),
Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%),
Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%),
Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%),
and Tuna Steak (12%). Click to see complete nutrition facts.
#3: Mushrooms (Portabello)

Vitamin D 100g Per cup, diced (86g) Per mushroom (84g)

446IU (74% DV) 384IU (64% DV) 375IU (63% DV)

Other Mushrooms High in Vitamin D (%DV per cup): Maitake (131%), Morel (23%),
Chanterelle (19%), Oyster (4%) and White (1%). Mushrooms exposed to sunlight
when growing, or before eating, provide more vitamin D. 21 Click to see complete
nutrition facts.

Advertisement (Bad ad? How to mute ads)

#4: Fortified Cereals (Whole Grain Total)

Vitamin D 100g Per 3/4 cup (30g) Per ounce (28g)

333IU (56% DV) 100IU (17% DV) 93IU (16% DV)

Other Fortified Cereals High in Vitamin D (%DV per 3/4 cup): Total Raisin Bran
(17%), Kellogg’s Raisin Bran (15%), Kellogg’s All Bran (9%), Cheerios, Kellogg’s All-
Bran Complete Wheat Flakes & Special K (7%). Click to see complete nutrition facts.
#5: Tofu (Firm, Lite)

Vitamin D 100g Per 1/5 package (79g) Per 3oz (85g)

157IU (26% DV) 124IU (21% DV) 132IU (21% DV)

Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%),
Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). Click to see
complete nutrition facts.

#6: Caviar

Vitamin D 100g Per ounce (28g) Per tablespoon (16g)

117IU (20% DV) 33IU (6% DV) 19IU (3% DV)

An ounce of Caviar contains: Just 74 calories and 1g of saturated fat. Click to see
complete nutrition facts.

Advertisement (Bad ad? How to mute ads)

#7: Dairy Products (Queso Fresco)

Vitamin D 100g Per cup (122g) Per 1/2 cup (61g)

110IU (18% DV) 134IU (22% DV) 67IU (11% DV)

Other Dairy Products High in Vitamin D (%DV per cup): Butter (23%), Buttermilk,
Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goat’s Milk (21%), Fortified
Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%). Click to see complete nutrition
facts.

#8: Pork (Extra Lean Ham)

Vitamin D 100g Per ounce (28g) Per 3oz (85g)

93IU (16% DV) 26IU (4% DV) 78IU (12% DV)

Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%),
Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). Click to see
complete nutrition facts.
#9: Eggs (Hard Boiled)

Vitamin D 100g Per cup, chopped (136g) Per egg (50g)

87IU (15% DV) 118IU (20% DV) 44IU (7% DV)

Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet
(7%), Duck Egg (8%), and Goose Egg (16%). Click to see complete nutrition facts.

#10: Dairy Alternatives (Plain Soy Yogurt)

Vitamin D 100g Per container (227g) Per cup (245g)

53IU (9% DV) 120IU (20% DV) 130IU (22% DV)

Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond
Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%). Click to see
complete nutrition facts.