Top 10 High Vitamin D Foods

High Vitamin D Foods

Top 10 High Vitamin D Foods

#1: Fish (Salmon)

More Fish High in Vitamin D

  • 91% DV in 3oz of canned salmon
  • 87% DV per cup of smoked whitefish
  • 71% DV per 3oz swordfish fillet
  • 67% DV in a 3oz rainbow trout fillet
  • 36% DV per cup of canned sardines
  • 31% DV in 6oz tilapia fillet
  • 25% DV per 3oz halibut fillet

#2: Crimini (Chestnut) Mushrooms (Exposed to UV Light)

More Mushrooms Exposed to Sunlight High in Vitamin D

  • 122% DV per cup of portabella mushrooms
  • 98% DV per cup of maitakes
  • 92% DV per cup of white button mushrooms
  • 17% DV per cup of morels
  • 14% DV per cup of chantarelles
  • 5% DV per cup of shiitakes

Like our bodies, mushrooms produce vitamin D from sunshine. Any mushroom may increase its vitamin D content by being exposed to the sun for 20 minutes.

#3: Fortified Milk

More Dairy High in Vitamin D

  • 29% DV per cup of low-fat milk
  • 17% DV per cup of dehydrated milk
  • 16% DV per cup of buttermilk
  • 4% DV per 1/4 cup of queso fresco

View a list of all vitamin D-rich dairy products.

Although milk is fortified in the US with vitamin D, it does not naturally contain large levels of the vitamin. As a result, foreign milk might not be an excellent source of vitamin D.

#4: Fortified Milk Substitutes (Soy Milk)

Other Fortified Milk Substitutes High in Vitamin D

  • 26% DV per 16oz glass of almond milk
  • 24% DV per 16oz glass of rice milk
  • 24% DV per 16oz glass of coconut milk
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#5: Fortified Tofu

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