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