Foods high in vitamin D: the best sources and how much Vitamin D each has
By Vita · fact-checked against NIH ODS
Vitamin D is the "sunshine vitamin" your body makes when skin meets sunlight, but food matters just as much, especially in winter, at higher latitudes, or if you spend most days indoors. Very few foods contain vitamin D naturally, and the richest sources are fatty fish and fish liver oils; a lot of what people get comes from fortified foods like milk and cereal. Adults aged 19 to 70 need 15 mcg (600 IU) per day, rising to 20 mcg (800 IU) after age 71. Below are real per-serving amounts from the NIH Office of Dietary Supplements and USDA data to help you hit that target from your plate.
Most adults need about 15 mcg of Vitamin D a day, and the safe upper limit is 100 mcg. Before stacking supplements, run your dose through the free Safety Checker.
Best food sources of vitamin d
| Food | Vitamin D per serving |
|---|---|
| Cod liver oil | 34 mcg (1,360 IU) per tablespoon |
| Rainbow trout, cooked | 16.2 mcg (645 IU) per 3 oz |
| Sockeye salmon, cooked | 14.2 mcg (570 IU) per 3 oz |
| White mushrooms exposed to UV light | 9.2 mcg (366 IU) per 1/2 cup |
| Vitamin D-fortified 2% milk | 2.9 mcg (120 IU) per cup |
| Fortified ready-to-eat breakfast cereal | 2 mcg (80 IU) per serving |
| Egg (vitamin D is in the yolk) | 1.1 mcg (44 IU) per large egg |
Amounts from the NIH ODS Vitamin D fact sheet. Serving sizes vary; treat these as typical, not exact.
Why vitamin d matters
Vitamin D is essential because it lets your body absorb calcium and phosphorus from the gut, the raw materials for building and maintaining strong bones; without enough, bones become thin and brittle, causing rickets in children and osteomalacia or osteoporosis in adults. It also supports muscle function, nerve signaling between brain and body, and normal immune response. Because it acts on cells throughout the body via the vitamin D receptor, it functions more like a hormone than a typical vitamin. Since sun exposure alone is unreliable, especially with sunscreen use, darker skin, older age, or northern winters, getting vitamin D from fatty fish, fortified foods, and UV-treated mushrooms is a dependable way to keep blood levels in a healthy range.
Read the full Vitamin D guide › — what it does, how much you need, and how much is too much.
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Foods high in vitamin D FAQ
How much vitamin D do I need per day?
The Recommended Dietary Allowance is 15 mcg (600 IU) per day for most adults aged 19 to 70, including during pregnancy and breastfeeding, and 20 mcg (800 IU) for adults 71 and older. Infants have an Adequate Intake of 10 mcg (400 IU).
Can I get enough vitamin D from food alone?
It's possible but challenging, because only a handful of foods are naturally rich in it. Fatty fish like trout and salmon and fortified foods like milk and cereal do most of the work. People who eat little fish, avoid dairy, or get minimal sun may need a supplement; ask your clinician, ideally after a blood test.
Are mushrooms a good source of vitamin D?
Only if they've been exposed to UV light. UV-treated white mushrooms provide about 9.2 mcg (366 IU) per half cup, similar to fatty fish, while ordinary mushrooms grown in the dark contain very little. Check the label, or set fresh mushrooms gill-side up in sunlight to boost their vitamin D.
What's the difference between vitamin D2 and D3?
D3 (cholecalciferol) comes from animal foods like fish and egg yolk and is what your skin makes from sunlight; D2 (ergocalciferol) comes from plants and UV-treated mushrooms. Both raise blood vitamin D levels, though most research suggests D3 does so somewhat more effectively per dose.
Can you get too much vitamin D from food?
Not from food or sunlight alone, which won't cause toxicity. Overdose comes from high-dose supplements. The tolerable upper intake level for adults is 100 mcg (4,000 IU) per day; consistently exceeding it can raise blood calcium and harm the kidneys and heart.
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Educational, not medical advice. Per-serving amounts are typical values from the NIH and vary with brand, preparation and portion. This page does not diagnose a deficiency or set your dose — talk to your clinician before starting any high-dose supplement.