25 Foods High in Vitamin D


Vitamin D is a fat-soluble vitamin, meaning excess compound is not excreted by your body but instead stored in fatty tissues from where it is pulled when your body needs it. Very few foods contain this critical vitamin in high enough concentrations where dietary inclusion will count for much. Maintaining proper levels of Vitamin D is of extreme importance as it is closely tied to calcium and phosphate absorption, regulation of the immune system, cell growth, neuromuscular functions and the reduction of inflammation. Vitamin D deficiency has been found to have a direct relationship with breast, colon, and prostate cancer, high blood pressure, obesity, and depression. Accepted consumption guidelines call for adults 19 years and older to ingest 600 IU daily. Here we provide you with a list of 25 food items that will supplement your diet so that you can more easily achieve that goal.

  1. Crimini Mushrooms
    Rich in copper and selenium and a good source of vitamin B2 and pantothenic acid these tiny fungi contain the powerful amino acid ergothioneine as well as the antioxidants beta-glucan and fucogalactan. One cup of whole crimini mushrooms contains 1110 IU of vitamin D.
  2. Halibut
    Halibut is a favorite among fish lovers because of its delicate taste and firm skin. Halibut is rich in many minerals and vitamins and especially rich in Omega-3 fatty acids. Consume it baked or grilled to the get the most nutrition out of the fish. A 3-ounce portioncontains 932 IU of vitamin D.
  3. Eel
    Most popularly found in Asian cuisines eel meat is highly beneficial to your health. Eel meat does not contain sugar plus it is low in sodium and high in vitamins A, B, D, and E. It can help stave off cardiovascular disease by lowering risk factors such as high triglyceride blood levels. A 3-ounce servingcontains 792 IU of Vitamin D.
  4. Salmon
    Salmon is a nutritional powerhouse. With over 230% of the daily recommended value of vitamin B12 and over 120% that of vitamin D, not to mention the host of other nutrients contained in its flesh you cannot go wrong with salmon. Especially beneficial to overall cognitive health because of the rich Omega-3 fatty acids content. 3 ouncescontain 647 IU of vitamin D.
  5. Cod Liver Oil
    Like all fish oils, cod liver oil is rich in Omega-3 fatty acids and vitamins A and D but at much higher concentrations. Use it to treat psoriasis. One tablespoon contains 450 IU of Vitamin D.
  6. Milk
    The benefits of including milk in your daily diet have been known for ages now. Healthy teeth and bones, younger skin, muscle growth are a few of these benefits. A cup of 2% fat milk reinforced with vitamin D contains 403 IU of vitamin D.
  7. Cheese
    Some people tend to think that cheese is fattening and not a nutritious food and they are wrong. In actuality, cheese is extremely good for your health. It contains butyrate a substance that has been known to boost metabolism and to lower inflammation of the colon. Also, cheese is packed with calcium which is great for your teeth and bones and is a high protein which is great for your muscles. One cup of crumbled queso fresco contains 134 IU of vitamin D.
  8. Tofu
    A staple of any vegetarian diet this soy protein comes full of nutrients like zinc and calcium. There are many tofu products available such as tofu burgers, tofu yogurt and tofu spreads that will facilitate the inclusion of this healthful food in your diet. 79 g of firm tofu contains 124 IU of vitamin D.
  9. Soymilk
    Another healthful alternative for vegetarians or people who suffer from lactose intolerance soy milk provides a plethora of health benefits. Soymilk is a good source of sugars, protein, and fiber. It contains fatty acids, vitamins B12, E, K, D, calcium, zinc, manganese and phosphorous. One cup of soymilkcontains 119 IU of vitamin D.
  10. Egg
    The humble egg has many health benefits contrary to popular opinion. Most people think including eggs in their diets will cause their cholesterol to spiral out of control, but eggs provide a rich source of protein as well as vitamins D, B6, B12, and even nutrients such as iron and copper. One cup of chopped boiled eggs contains 118 IU of vitamin D.
  11. Orange Juice
    A staple of many a breakfast around the nation enriched OJ can supply you with a healthy dose of vitamins A and D. Orange juice is one of the best foods with a high content of vitamin C which boosts the immune system and eliminates free radicals from your body. One cup of enriched orange juice contains 105 IU of vitamin D.
  12. Turkey
    Turkey meat is extremely rich in vitamin B12 and selenium. Including this protein-rich member of the poultry family in your diet will benefit your blood sugar levels and improve nerve function because of the Omega-3 fatty acids contained in its meat. One cup of cooked turkey sausage contains 103 IU of vitamin D.
  13. Almond Milk
    Made of pulverized and blended almonds, almond milk is an excellent alternative for vegans and people suffering from lactose intolerance. It has the added benefit of being over 50% lower in calories than cow's milk, so it is a great weight loss tool. One cup of almond milk contains 101 IU of vitamin D.
  14. Pork
    Certain cuts of pork are very low in fat and have higher B vitamin content than other types of meat. Pork is a great energizing food because of its high thiamine content. One rack of pork ribs contains 99 IU of vitamin D.
  15. Yogurt
    Yogurt, just like the milk it is derived from, is an excellent source of protein, calcium, potassium, and magnesium. Yogurt has the added benefit of being rich in probiotics which are friendly bacteria that promote good gastrointestinal health. So eat yogurt to help with diarrhea, constipation, and to prevent colon cancer. 6 ounces of fortified low-fat yogurt contains 88 IU of vitamin D.
  16. Breakfast Cereals
    Many modern-day breakfast cereals come fortified with Vitamin D. The health benefits you reap will depend on the type of cereal you consume but eating a bowl of cereal for breakfast is never a bad move. Most nutritious varieties will provide a healthy dose of fiber and added nutrients. Expect to receivearound 80 IU of vitamin per cup.
  17. Margarine
    The unsaturated fats found in margarine and any vegetable oil spread will significantly reduce the risk of cardiovascular disease. These days many brands of margarine will come reinforced with added nutrients. One tablespoon of reinforced with vitamin D margarine will contain 60 IU of this much-needed nutrient.
  18. Veal
    Veal meat comes from cows, but unlike beef which comes from adult cows veal meat comes from the young calves. Veal meat is a great source of energy and is packed with nutrients such as Niacin and phosphorous. 3 ounces of vealloincontains 59 IU of vitamin D.
  19. Corn
    Corn is a great source of pantothenic acid and manganese which makes it a great food for breaking down fats for fuel. One cup of homemade corn pudding contains 55 IU of vitamin D.
  20. Blood Sausage
    Variants of blood sausage are found in pretty much every country in the world. Blood sausage is made with pig, cattle or sheep blood that is cooked and mixed with spices and some cereal filler. The exact nutritional value will depend on the specific ingredients but on average expect to receive 52 IU of vitamin D per 100 g of this food.
  21. Cod
    This versatile fish has a mild flavor and is a favorite around the world. Cod is a fantastic source of iodine and vitamin B12. This fish is great for cardiovascular health and thyroid hormone production. Oneounce of codcontains 46 IU of vitamin D.
  22. Duck Fat
    Fat has gotten a bad reputation over the years. In reality, there are plenty of healthy fats. Duck fat is especially rich in these kinds of polyunsaturated fats that will lower your bad cholesterol levels and improve your cardiac health. One tablespoon of raw duck fat contains 24 IU of vitamin D.
  23. Mashed Potatoes
    Potatoes are rich in vitamin B, potassium, copper, and vitamin C. Because of the popularity of the potato it is easy to obtain the many health benefits associated with this carbohydrate. Lower blood pressure and more efficient cellular production. When prepared with milk one cup of mashed potatoes contains 23 IU of vitamin D.
  24. Protein Supplement
    A good alternative to obtain the recommended dose of vitamin D is to consume muscle builder protein supplements as they usually come reinforced with nutrients. On average 22 IU of vitamin D is contained per tablespoon.
  25. Caviar
    Caviar has many health benefits. It is very rich in Selenium, and vitamin E, and because of this it can boost the immune system and serves as a powerful antioxidant. Onetablespoon of caviar contains 19 IU of vitamin D.


  1. All values taken from .