9 Healthy Foods That Are High in Vitamin D

1/17/2019 9 Healthy Foods That Are High in Vitamin D
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NUTRITION u Evidence Based
6 Side Effects of Too Much Vitamin D
9 Healthy Foods That Are High in

Vitamin D
Written by Taylor Jones, RD on September 12, 2018
Vitamin D is the only nutrient your body produces when exposed to

sunlight.
However, up to 50% of the world's population may not get enough sun,
and 40% of US residents are deficient in vitamin D (1, 2).
This is partly because people spend more time indoors, wear sunblock
outside and eat a Western diet low in good sources of this vitamin.
The Reference Daily Intake (RDI) is 600 IU of vitamin D per day from foods
(3).
If you don't get enough sunlight, your intake should likely be closer to
1,000 IU per day (4).
Here are 9 healthy foods that are high in vitamin D.
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1. Salmon
Salmon is a popular fatty fish and a great source of vitamin D.
According to the USDA Food Composition Database, one 3.5-ounce (100-

gram) serving of salmon contains between 361 and 685 IU of vitamin D
(5).
However, it’s usually not specified whether the salmon was wild or
farmed. This may not seem important, but it can make a big difference.
On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce

(100-gram) serving, or 165% of the RDI. Some studies have found even
higher levels in wild salmon — up to 1,300 IU per serving (6, 7).
However, farmed salmon contains only 25% of that amount. Still, a serving
of farmed salmon provides about 250 IU of vitamin D, or 42% of the RDI
(6).
SUMMARY
Wild salmon contains about 988 IU of vitamin D per serving,
while farmed salmon contains 250 IU, on average. That’s 165%
and 42% of the RDI, respectively.
2. Herring and Sardines

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Herring is a fish eaten around the world. It can be served raw, canned,
smoked or pickled.
This small fish is also one of the best sources of vitamin D.
Fresh Atlantic herring provides 1,628 IU per 3.5-ounce (100-gram) serving,

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which6 is nearly
Side three
Effects times
of Too the RDI
Much (8). D
Vitamin
If fresh fish isn't your thing, pickled herring is also a great source of
vitamin D, providing 680 IU per 3.5-ounce (100-gram) serving, or 113% of
the RDI.
However, pickled herring also contains a high amount of sodium, which

some people consume too much of (9).
Sardines are a good source of vitamin D as well — one serving contains

272 IU, or 45% of the RDI (10).
Other types of fatty fish are also good vitamin D sources. Halibut and
mackerel provide 600 and 360 IU per serving, respectively (11, 12).
SUMMARY
Herring contains 1,628 IU of vitamin D per 3.5-ounce (100-gram)
serving. Pickled herring, sardines and other fatty fish, such as
halibut and mackerel, are also good sources.
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3. Cod Liver Oil

Cod liver oil is a Apopular supplement. If you don't like fish, taking cod liver
DVERTISEMENT

oil can be key to obtaining certain nutrients unavailable in other sources.
It’s an excellent source of vitamin D — at about 450 IU per teaspoon (4.9

ml), it clocks in at a massive 75% of the RDI. It's been used for many years
to prevent and treat deficiency in children (13, 14).
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Cod liver oil is also a fantastic source of vitamin A, with 90% of the RDI in
just one teaspoon (4.9 ml). However, vitamin A can be toxic in high
amounts.
Therefore, be cautious with cod liver oil, making sure to not take too
much.
In addition, cod liver oil is high in omega-3 fatty acids, in which many
people are deficient.
SUMMARY
Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 ml),
or 75% of the RDI. It is also high in other nutrients, such as
vitamin A and omega-3 fatty acids.
4. Canned Tuna
Many people enjoy canned tuna because of its flavor and easy storage
methods.
It’s also usually cheaper than buying fresh fish.
Canned light tuna packs up to 236 IU of vitamin D in a 3.5-ounce (100-

gram) serving, which is nearly half of the RDI.
It’s also a good source of niacin and vitamin K (15).
Unfortunately, canned tuna contains methylmercury, a toxin found in

many types of fish. If it builds up in your body, it can cause serious health
problems (16).
However, some types of fish pose less risk than others. For instance, light
tuna is typically a better choice than white tuna — it's considered safe to
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eat up to 6 ounces (170 grams) per week (17).
SUMMARY
Canned tuna contains 236 IU of vitamin D per serving. Choose
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light
6 Sidetuna and of
Effects eatToo
6 ounces (170 grams)
Much Vitamin D or less per week to
prevent methylmercury buildup.
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5. Oysters
Oysters are a type of clam that lives in saltwater. They’re delicious, low in
calories and full of nutrients.
One 3.5-ounce (100-gram) serving of wild oysters has only 68 calories but
contains 320 IU of vitamin D — over half the RDI (18).
In addition, one serving packs 2–6 times the RDI for vitamin B12, copper
and zinc — far more than multivitamins.
SUMMARY
Oysters are full of nutrients and provide 53% of the RDI for
vitamin D. They also contain more vitamin B12, copper and zinc
than a multivitamin.
6. Shrimp
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Shrimp is a popular type of shellfish.
Yet unlike most other seafood sources of vitamin D, shrimp are very low
in fat.
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However,
6 Sidethey still of
Effects contain a good
Too Much amount
Vitamin D of vitamin D — 152 IU per
serving, or 25% of the RDI (19).
They also contain beneficial omega-3 fatty acids, although at lower

amounts than many other foods rich in vitamin D.
Shrimp also pack about 152 mg of cholesterol per serving, which is a

significant amount. Yet, this should not be a cause for concern.
No strong evidence supports the idea that dietary cholesterol intake

increases heart disease risk (20).
Even the US Department of Health and Human Services has removed its
upper limit for cholesterol intake, stating that overconsumption of
cholesterol is not an issue (21, 22, 23).
SUMMARY
Shrimp provide 152 IU of vitamin D per serving and are also very
low in fat. They do contain cholesterol, but this is not a cause for
concern.
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7. Egg Yolks
People who don't eat fish should know that seafood is not the only source
of vitamin D. Whole eggs are another good source, as well as a
wonderfully nutritious food.
While most of the protein in an egg is found in the white, the fat, vitamins
and minerals are found mostly in the yolk.
One typical egg yolk from chickens raised indoors contains 18–39 IU of
vitamin D, which isn't very high (7, 24).
However, pasture-raised chickens that roam outside in the sunlight

produce eggs with levels 3–4 times higher (25).
Additionally, eggs from chickens given vitamin D-enriched feed have up

to 6,000 IU of vitamin D per yolk. That’s a whopping 10 times the RDI (26).
Choosing eggs either from chickens raised outside or marketed as high in

vitamin D can be a great way to meet your daily requirements.
SUMMARY
Eggs from commercially raised hens contain only about 30 IU of
vitamin D per yolk. However, eggs from hens raised outside or
fed vitamin D-enriched feed contain much higher levels.

8. Mushrooms ADVERTISEMENT
Excluding fortified foods, mushrooms are the only plant source of vitamin
D.
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Like humans, mushrooms
6 Side Effects can synthesize
of Too Much Vitamin D this vitamin when exposed to
UV light (27).
However, mushrooms produce vitamin D2, whereas animals produce

vitamin D3.
Though vitamin D2 helps raise blood levels of vitamin D, it may not be as

effective as vitamin D3 (28, 29).
Nonetheless, wild mushrooms are excellent sources of vitamin D2. In fact,

some varieties pack up to 2,300 IU per 3.5-ounce (100-gram) serving —
nearly four times the RDI (30).
On the other hand, commercially grown mushrooms are often grown in

the dark and contain very little D2.
However, certain brands are treated with UV light. These mushrooms can
provide anywhere from 130–450 IU of vitamin D2 per 3.5 ounces (100
grams) (31).
SUMMARY
Mushrooms can synthesize vitamin D2 when exposed to UV light.
Only wild mushrooms or mushrooms treated with UV light are
good sources of vitamin D.
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9. Fortified Foods
Natural sources of vitamin D are limited, especially if you're vegetarian or
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don't6like fish.
Side Effects of Too Much Vitamin D
Fortunately, some food products that don't naturally contain vitamin D are
fortified with this nutrient.
Cow's Milk
Cow's milk, the type of milk that most people drink, is naturally a good
source of many nutrients including calcium, phosphorous and riboflavin
(32).
In several countries, cow's milk is fortified with vitamin D. It usually

contains about 130 IU per cup (237 ml), or about 22% of the RDI (7, 33).
Soy Milk
Because vitamin D is found almost exclusively in animal products,

vegetarians and vegans are at a particularly high risk of not getting
enough (34).
For this reason, plant-based milk substitutes such as soy milk are also
often fortified with this nutrient and other vitamins and minerals usually
found in cow's milk.
One cup (237 ml) typically contains between 99 and 119 IU of vitamin D,
which is up to 20% of the RDI (35, 36).
Orange Juice
Around 75% of people worldwide are lactose intolerant and another 2–3%
have a milk allergy (37, 38).
For this reason, some countries fortify orange juice with vitamin D and
other nutrients, such as calcium (39).
One cup (237 ml) of fortified orange juice with breakfast can start your day

off with up to 142A DIU
V E Rof
T I S Evitamin
MENT D, or 24% of the RDI (40).
Cereal and Oatmeal
Certain cereals and instant oatmeal are also fortified with vitamin D.
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A 1/2-cup serving of these foods can provide between 55 and 154 IU, or
up to 26% of the RDI (41, 42).
Though fortified cereals and oatmeal provide less vitamin D than many
natural sources, they can still be a good way to boost your intake.
SUMMARY
Foods such as cow's milk, soy milk, orange juice, cereals and
oatmeal are sometimes fortified with vitamin D. These contain
55–130 IU per serving.
The Bottom Line

Spending time out in the sun is the best way to get your daily dose of
vitamin D. However, sufficient sun exposure is difficult for many people to
achieve.
Getting enough from your diet alone may be difficult, but not impossible.
The foods listed in this article are some of the top sources of vitamin D
available.
Eating plenty of these vitamin-D-rich foods is a great way to make sure

you get enough of this important nutrient.
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1/17/2019 9 Healthy Foods That Are High in Vitamin D

9 Healthy Foods That Are High in

Vitamin D is the only nutrient your body produces when exposed to

Here are 9 healthy foods that are high in vitamin D.

According to the USDA Food Composition Database, one 3.5-ounce (100-

On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce

2. Herring and Sardines

This small fish is also one of the best sources of vitamin D.

Fresh Atlantic herring provides 1,628 IU per 3.5-ounce (100-gram) serving,

However, pickled herring also contains a high amount of sodium, which

Sardines are a good source of vitamin D as well — one serving contains

3. Cod Liver Oil

oil can be key to obtaining certain nutrients unavailable in other sources.

It’s an excellent source of vitamin D — at about 450 IU per teaspoon (4.9

It’s also usually cheaper than buying fresh fish.

Canned light tuna packs up to 236 IU of vitamin D in a 3.5-ounce (100-

It’s also a good source of niacin and vitamin K (15).

Unfortunately, canned tuna contains methylmercury, a toxin found in

They also contain beneficial omega-3 fatty acids, although at lower

Shrimp also pack about 152 mg of cholesterol per serving, which is a

No strong evidence supports the idea that dietary cholesterol intake

Get Answers from a Doctor in Minutes,

ASK A DOCTOR NOW

However, pasture-raised chickens that roam outside in the sunlight

Additionally, eggs from chickens given vitamin D-enriched feed have up

Choosing eggs either from chickens raised outside or marketed as high in

However, mushrooms produce vitamin D2, whereas animals produce

Though vitamin D2 helps raise blood levels of vitamin D, it may not be as

Nonetheless, wild mushrooms are excellent sources of vitamin D2. In fact,

On the other hand, commercially grown mushrooms are often grown in

In several countries, cow's milk is fortified with vitamin D. It usually

Because vitamin D is found almost exclusively in animal products,

Cereal and Oatmeal

The Bottom Line

Eating plenty of these vitamin-D-rich foods is a great way to make sure

READ THIS NEXT

6 Side Eﬀects of Too Much Vitamin D

8 Signs and Symptoms of Vitamin D Deﬁciency

Can Vitamin D Help You Lose Weight?

Is Vitamin D Harmful Without Vitamin K?

What Vitamin D Dosage Is Best?

How Much Vitamin D is Too Much? The

7 Nutrient Deﬁciencies That Are Incredibly

Vitamin D 101 — A Detailed Beginner's Guide

9 Reasons to Optimize Your Vitamin D Levels

The Fat-Soluble Vitamins: A, D, E and K

Get our wellness newsletter

Enter your email

Your privacy is important to us

Health News FDA 

Contact Us Advertise With Us

Advertising Policy Newsletters

Careers Privacy Policy

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