Best Food For Vitamin D

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

#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.

#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.

#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.

#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

#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)