Best Food For Vitamin D

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There’s a lot of talk about Vitamin D and what foods are best for your everyday diet, but many people are still wondering: What does the body do with the vitamin D? Read on for the answers to these questions, as well as to learn how much Vitamin D we actually need.

Best Food For Vitamin D

The best way to get more calcium is from your diet. You probably already know that dairy products — such as milk, cheese, and yogurt — provide calcium. Other foods that are high in calcium include:

  • Spinach
  • Kale
  • Okra
  • Collards
  • Soybeans
  • White beans
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal

High Vitamin D Foods

Salmon

#1: Fish (Salmon)

Vitamin D
per 6oz Fillet
Vitamin D
per 100g
Vitamin D
per 200 Calories
28.4μg
(142% DV)
16.7μg
(84% DV)
21.4μg
(107% DV)

Nutrition Facts for Cooked Sockeye Salmon.(Source)

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

See all fish high in vitamin D.

Crimini mushrooms

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

Vitamin D
per Cup
Vitamin D
per 100g
Vitamin D
per 200 Calories
27.8μg
(139% DV)
31.9μg
(160% DV)
290μg
(1450% DV)

Nutrition Facts for Raw Cremini Mushrooms (Exposed To Sunlight Or Uv).(Source)

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

Mushrooms create vitamin D from sunlight much like our bodies. Placing any mushroom under the sun for 20 minutes will boost its vitamin D level.

See the list of vegetables (mushrooms) high in vitamin D.

A glass of milk

#3: Fortified Milk

Vitamin D
per 16oz Glass
Vitamin D
per 100g
Vitamin D
per 200 Calories
6.3μg
(32% DV)
1.3μg
(7% DV)
4.3μg
(21% DV)

Nutrition Facts for Whole Milk.(Source)

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

See all dairy foods high in vitamin D.

Note: Milk in the US is fortified with vitamin D, but does not contain significant amounts of vitamin D naturally. Therefore, milk from other countries may not be a good source of vitamin D.

A glass of soy milk with soybeans

#4: Fortified Milk Substitutes (Soy Milk)

Vitamin D
per 16oz Glass
Vitamin D
per 100g
Vitamin D
per 200 Calories
5.8μg
(29% DV)
1.2μg
(6% DV)
7.3μg
(36% DV)

Nutrition Facts for Soy Milk.(Source)

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

A block of tofu

#5: Fortified Tofu

Vitamin D
per Cup
Vitamin D
per 100g
Vitamin D
per 200 Calories
5.7μg
(28% DV)
2.5μg
(13% DV)
5.4μg
(27% DV)

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