{"id":61833,"date":"2023-12-01T15:48:51","date_gmt":"2023-12-01T20:48:51","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=61833"},"modified":"2026-03-11T14:33:04","modified_gmt":"2026-03-11T18:33:04","slug":"vitamin-d-foods","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/vitamin-d-foods\/","title":{"rendered":"10 foods high in vitamin D"},"content":{"rendered":"

Humans need vitamin D to absorb phosphate and calcium, which are needed for healthy bones and muscles. Vitamin D also supports a healthy immune system and can even help prevent diseases. Mental health, mood, and brain function are also impacted by getting enough vitamin D.\u00a0<\/span><\/p>\n

Exposure to sunlight is one of the best ways to get vitamin D. Ultraviolet rays from the sun activate the synthesis of vitamin D in the body. Unfortunately, <\/span>not many foods naturally contain vitamin D<\/span><\/a>, so manufacturers add it to certain foods using a process called <\/span>fortification<\/span><\/a>. Cod liver oil, fatty fish, and mushrooms naturally contain substantial levels of vitamin D, but it can be found in other foods as well.\u00a0<\/span><\/p>\n\t\t

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1. Cod liver oil<\/span><\/h3>\n

Available in liquid and capsule form, <\/span>cod liver oil<\/span><\/a> is a dietary supplement that can aid in meeting the body\u2019s need for vitamin D. Liquid form is easier for the body to absorb versus the capsule. Extracted from the liver of cod fish, one tablespoon contains 34 micrograms (mcg) or 1,260 international units (IU) of vitamin D. That is 170% of the daily value (DV) recommended by the US Food and Drug Administration (FDA). Because cod liver oil is also high in Vitamin A, only take the recommended dose to avoid toxicity.<\/span><\/p>\n

2. Freshwater rainbow trout<\/span><\/h3>\n

Higher in vitamin D than the average fish, 3 ounces of farmed, cooked rainbow trout has about 16.2 mcg or 645 IU of vitamin D, meeting 81% of the recommended DV. Rainbow trout sold in the United States are <\/span>farm-raised<\/span><\/a> through sustainable practices. This reduces mercury contamination that would otherwise occur in the wild. Rainbow trout is also a good source of omega fatty acids, potassium, calcium, niacin, and magnesium.\u00a0<\/span><\/p>\n

3. Salmon<\/span><\/h3>\n

Salmon can be an excellent source of vitamin D if it is obtained from the wild. One study found that <\/span>wild-caught salmon contained 75% more vitamin D than farm-raised salmon<\/span><\/a>. But vitamin D levels vary by the type of salmon and where they were caught. The average 3-ounce portion of sockeye salmon contains 14 mcg or 570 IU of vitamin D, which is 57% of the recommended DV.\u00a0<\/span><\/p>\n

To help consumers make an informed choice when shopping for fish, the <\/span>U.S. Department of Agriculture (USDA)<\/span><\/a> requires it to be labeled \u201cfarmed\u201d or\u201d wild-caught.\u201d\u00a0<\/span><\/p>\n

4. Mushrooms<\/span><\/h3>\n

Mushrooms that are grown with exposure to ultraviolet light can contain significant amounts of vitamin D, but the results vary. Half a cup of sliced white mushrooms exposed to UV light contains an average of 9 mcg or 366 IU per serving, which is 46% of the recommended DV.\u00a0<\/span><\/p>\n

5. Milk<\/span><\/h3>\n

Cow\u2019s milk can be a great source of vitamin D. The U.S. milk supply has been fortified with vitamin D since the 1930s to prevent the vitamin D deficiency disease rickets. One cup of 2% milk is enriched with 2.9 mcg or 120 IU of vitamin D, which meets 15% of the recommended DV. Milk and milk products also have a significant amount of calcium needed for healthy bones.\u00a0<\/span><\/p>\n

Some, but not all, <\/span>plant-based milk alternatives<\/span><\/a> like almond milk and soy milk are also fortified with vitamin D, meeting 13%\u201318% of the recommended DV and containing 2.5\u20133.6 mcg or 100\u2013144 IU per cup. Check the <\/span>nutrition facts label<\/span><\/a> to find the amount of vitamin D and other nutrients contained in individual products.\u00a0<\/span><\/p>\n

6. Cereal<\/span><\/h3>\n

To reduce vitamin D deficiency in America, the <\/span>FDA<\/span><\/a> now allows more vitamin D to be added to breakfast cereals. As of January 2023, an increase of up to 560 IU of vitamin D per 100 g of cereal is allowed. Cereal topped with fortified milk or a milk alternative is a great way to get the vitamin D you need to start your day.\u00a0<\/span><\/p>\n

Oats, granola, and granola bars are among the cereal products fortified with vitamin D. Adding oats to your daily diet can also help reduce cholesterol.\u00a0<\/span><\/p>\n

7. Sardines<\/span><\/h3>\n

Canned sardines are a great shelf-stable source of vitamin D. A serving of two Atlantic sardines canned in oil contains 6% of the recommended DV of vitamin D, averaging 1.2 mcg or 44 IU.\u00a0<\/span><\/p>\n

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