Vitamin D is an essential nutrient you might not be getting enough of. It plays an important role in supporting strong bones and healthy teeth, keeping you regular, protecting against heart disease and cancer, strengthening your immune system and even helping you fight off the flu.
Food With Good Source Of 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) |