Fortified Food With Vitamin D

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Vitamin D is one of the nutrients that’s not found in many foods—but we’ve got you covered. Here are some fortified foods that contain vitamin D so you can get your daily recommended intake without the hassle.

The food you eat can have a major effect on your health. If you’re deficient in vitamins and minerals, you could be at risk of serious issues like osteoporosis and anemia. But if you’re eating enough nutrient-rich foods, you’ll help defend yourself against some of the chronic diseases that affect millions of people every year.

We encourage you to talk to your doctor about how much vitamin D is right for you!

Fortified Food With Vitamin D

Vitamin D is the only nutrient your body produces when exposed to sunlight.

This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin.

Here are 7 healthy foods that are high in vitamin D.

1. Salmon

Salmon is a popular fatty fish and great source of vitamin D.

According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV.

Whether the salmon is wild or farmed can make a big difference.

On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving.

However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV.

SUMMARY

Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 124% and 32% of the DV, respectively.

2. Herring and sardines

Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled.

This small fish is also one of the best sources of vitamin D.

Fresh Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV.

If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 112 IU per 3.5-ounce (100-gram) serving, or 14% of the DV.

However, pickled herring also contains a high amount of sodium, which some people consume too much of.

Canned sardines are a good source of vitamin D as well — one can (3.8 ounces) contains 177 IU, or 22% of the DV.

Other types of fatty fish are also good vitamin D sources. Halibut and mackerel provide 384 IU and 360 IU per half a fillet, respectively.

SUMMARY

Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.

LEARN MORE

3. Cod liver oil

Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil can be key to obtaining certain nutrients that are unavailable in other sources.

It’s an excellent source of vitamin D — at about 448 IU per teaspoon (4.9 ml), it clocks in at a massive 56% of the DV. It has been used for many years to prevent and treat deficiency in children.

Cod liver oil is likewise a fantastic source of vitamin A, with 150% of the DV in just one teaspoon (4.9 ml). However, vitamin A can be toxic in high amounts.

Therefore, be cautious with cod liver oil, making sure to not take too much.

In addition, cod liver oil is high in omega-3 fatty acids, which many people are deficient in.

SUMMARY

Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.

4. Canned tuna

Many people enjoy canned tuna because of its flavor and easy storage methods.

It’s also usually cheaper than buying fresh fish.

Canned light tuna packs up to 268 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV.

It’s also a good source of niacin and vitamin K.

Unfortunately, canned tuna contains methylmercury, a toxin found in many types of fish. If it builds up in your body, it can cause serious health problems.

However, some types of fish pose less risk than others. For instance, light tuna is typically a better choice than white tuna — it’s considered safe to eat up to 6 ounces (170 grams) per week.

SUMMARY

Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.

5. Egg yolks

People who don’t eat fish should know that seafood is not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food.

While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are found mostly in the yolk.

One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV.

Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed. When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher.

Additionally, eggs from chickens given vitamin-D-enriched feed may have up to 6,000 IU of vitamin D per yolk. That’s a whopping 7 times the DV.

Choosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements.

SUMMARY

Eggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels.

6. Mushrooms

Excluding fortified foods, mushrooms are the only good non-animal source of vitamin D.

Like humans, mushrooms can synthesize this vitamin when exposed to UV light.

However, mushrooms produce vitamin D2, whereas animals produce vitamin D3.

Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3.

Nonetheless, wild mushrooms are excellent sources of vitamin D2. In fact, some varieties pack up to 2,300 IU per 3.5-ounce (100-gram) serving — nearly three times the DV .

On the other hand, commercially grown mushrooms are often grown in the dark and contain very little D2.

However, certain brands are treated with ultraviolet (UV light). These mushrooms can provide 130–450 IU of vitamin D2 per 3.5 ounces (100 grams) .

SUMMARY

Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.

7. Fortified foods

Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish.

Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient.

Cow’s milk

Cow’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin.

In several countries, cow’s milk is fortified with vitamin D. It usually contains about 115–130 IU per cup (237 ml), or about 15–22% of the DV.

Soy milk

Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough.

For this reason, plant-based milk substitutes like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow’s milk.

One cup (237 ml) typically contains 107–117 IU of vitamin D, or 13–15% of the DV.

Orange juice

Around 75% of people worldwide are lactose intolerant, and another 2–3% have a milk allergy .

For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium.

One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV.

Cereal and oatmeal

Certain cereals and instant oatmeal are also fortified with vitamin D.

Half a cup (78 grams) of these foods can provide 54–136 IU, or up to 17% of the DV .

Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.

SUMMARY

Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54-136 IU per serving.

Top vitamin D foods

Vitamin D is a necessary nutrient required by the body to absorb calcium, maintain immune functioning, bone development, and alleviation of inflammation. However, its deficiency can cause various health issues like rickets, leads to poor hair growth, etc. On the contrary, any excess amount of Vitamin D in the body is also not favorable, as it builds up excessive calcium, resulting in an increased risk of cardiovascular disease and kidney stones. But you can manage by inducing some vitamin D-rich foods into your routine diet. So, let’s get you through some recommended foods, fruit, and vegetable that are naturally rich in Vitamin D.

Vitamin D Foods

Vitamin D is automatically generated by the body when skin is exposed to sunlight. Moreover, we also name it the sunshine vitamin. In addition to it, this accounts for roughly 90% of our total Vitamin D, whereas only 10% comes from food. For this, you can spend at least 20 minutes in the sun every day, and it will satisfy your vitamin D requirements.

Here we have enlisted some of the vitamin D food sources majorly fruits and vegetables, that can accomplish your requirements naturally and effortlessly.

FoodsVitamin D (International Unit)
Egg yolk18 IU (1 Egg yolk)
Salmon988 IU (100 gram)
Sardines272 IU (100 gram)
Tuna268 IU (100 gram)
Cod liver oil450 IU (1 tbsp)
Mushroom2300 IU (100 gram)
Soy Milk107-117 IU (1 cup)
Orange juice100 IU (1 cup)
Cereal40-100 IU 
Cheese24 IU (100 gram)
Oysters268 IU (6 raws)
Shrimp42 IU (1 large)
Tofu 100 IU (100 gram)
Pork53 IU (100 gram)

1. Cereals

Cereals are considered the best breakfast supported with essential vitamins and nutrients, including vitamin D, in reasonable amounts. It can provide you with a lighter way to healthier breakfast.

Cereals/ oatmeals contain 40-100 IU per 100 gram

You might like: Protein Rich Foods List

2. Eggs

People tend to avoid eating yolk because they think it contains fats. But the other coin side is that its white part has protein, whereas fats, vitamins, and minerals are found in the yolk. Also, you can try any number of dishes with eggs.

Egg yolk contains 18 IU of vitamin D

Vitamin D Rich Foods

3. Cheese

Cheese is among the best foods high in Vitamin D. It is valued for its high content of phosphorus, fat, protein, vitamins, and calcium. So, eat cheese raw if you like it, add to your dishes, or try cheese spreads over any kind of bread.

Moreover, 100 grams of cheese contains 24 IU of Vitamin D

4. Fatty Fish

Oily and fatty fish is also one of the best-known sources as compared to other fishes. A fish can naturally store vitamin D in its liver and fat tissues. Sardines, mackerel, trout are some fish that are food with vitamin D. You can eat boiled fish, toasted, pickled, and in a wide variety of dishes.

Also Read: Foods High in Calcium

5. Cod Liver Oil

Cod liver oil is the next best food that contains vitamin D. It is high in omega-3 fatty acids that have many health benefits, including reduced inflammation and lower BP. In addition, it helps maintain healthy bones, relieves joint pain, aid in treating rickets, and improves eye health.

To know, Cod oil has 450 IU (1 tbsp) rich in Vitamin D

6. Pork

It’s a generally known fact that pork is one of the vitamin D rich foods along with many other nutrients. You can eat freshly cooked or preserved pork. Mostly the liver of pork is rich in Vitamin D, and pork exposed to sunlight offers much more amount of vitamin.

To know, 100 grams contains 53 IU of Vitamin D

7. Oysters

Oysters are famous seafood eaten across the globe. They are low in calories but high in nutrients like vitamin D, phosphorus, vitamin B12, copper, zinc, and omega-3s. You can add boiled oysters into your salad, and it not only adds up the taste but will also give you a lot of health benefits.

They have268 IU vitamin d in 6 raw oysters

Also Read: Foods that contain Zinc

8. Yogurt

Yogurt, known as curd in India, is an excellent choice for enrichment as it’s good in calcium, protein, and gut-friendly bacteria. Fortified yogurt improves vitamin D levels and offers many health benefits too. It also prevents the development of chronic diseases.

9. Tofu

Vegetarians can gain a good amount of vitamin D in fortified tofu, famously known as cottage cheese. You can take it with different gravies or garnish your salads with it to make it more tasty & enriched.

For information, it provides around100 IU vitamin d per 100 grams

10. Soy Milk

Soy milk is a plant-based milk product curated by soaking dry soybeans and grinding them thoroughly. It can be easily made at home as well without much effort. Also, it contains the same amount of protein as cow’s milk. It is also high in Vitamin D, Vitamin C, and iron. 

Top 10 High Vitamin D Foods

Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning and alleviation of inflammation.

A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia.

Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones.

The current daily value (DV) for vitamin D is 20μg (micrograms) and the toxicity threshold is thought to be 250 to 1000 μg/day.

Sometimes vitamin D values are given in IU (International Units). When this is the case remember that 1μg=40IU for Vitamin D.

Vitamin D is fat-soluble, which means you need to eat fat to absorb it. Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yogurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs.

Vitamin D is also made by the body when skin is exposed to sunlight and is therefore called the sunshine vitamin. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food. Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.

Below is a list of the top 10 foods highest in vitamin D by common serving size, for more see the nutrient ranking of 200 foods high in vitamin D.

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)

Nutrition Facts for Extra Firm Fortified Tofu.(Source)

Plain yogurt with a raspberry

#6: Fortified Yogurt

Vitamin D
per Cup
Vitamin D
per 100g
Vitamin D
per 200 Calories
3.2μg
(16% DV)
1.3μg
(7% DV)
2.5μg
(13% DV)

Nutrition Facts for Low Fat Fruit Yogurt (With Vitamin D).(Source)

Yogurt is also high in calcium.

See all dairy foods high in vitamin D.

Note: Dairy products in the US are fortified with vitamin D, but do not contain significant amounts of vitamin D naturally. Therefore, dairy foods from other countries may not be a good source of vitamin D.

A bowl of bran flakes

#7: Fortified Breakfast Cereal

Vitamin D
per 3/4 Cup
Vitamin D
per 100g
Vitamin D
per 200 Calories
2.5μg
(12% DV)
8.3μg
(42% DV)
5.2μg
(26% DV)

Nutrition Facts for General Mills Whole Grain Total.(Source)

See the list of Breakfast Cereals High in Vitamin D.

A glass of orange juice

#8: Fortified Orange Juice

Vitamin D
per Cup
Vitamin D
per 100g
Vitamin D
per 200 Calories
2.5μg
(12% DV)
1μg
(5% DV)
4.3μg
(21% DV)

Nutrition Facts for Orange Juice With Added Calcium And Vitamin D.(Source)

Note: A cup of orange juice contains up to 20 grams of sugar.

A pork chop

#9: Pork Chops

Vitamin D
in 1 Pork Chop
Vitamin D
per 100g
Vitamin D
per 200 Calories
2.1μg
(10% DV)
1μg
(5% DV)
0.8μg
(4% DV)

Nutrition Facts for Pork Chops (With Fat).(Source)

Other Pork Products High in Vitamin D

  • 11% DV per 3oz of spare ribs
  • 6% DV in 1 cup of lean ham
  • 6% DV per 3oz of pepperoni
  • 5% DV in a 3oz bratwurst

See all meats high in vitamin D.

Eggs

#10: Eggs

Vitamin D
in 1 Large Egg
Vitamin D
per 100g
Vitamin D
per 200 Calories
1.1μg
(6% DV)
2.2μg
(11% DV)
2.8μg
(14% DV)

Nutrition Facts for Hard Boiled Eggs.(Source)

  • 15% DV in 1 cup of chopped hard-boiled eggs
  • 20% DV in 1 cup of scrambled eggs

See All 200 Foods High in Vitamin D

Next Article

A printable sheet of the top 10 foods highest in vitamin D.

Foods High in Vitamin D2

FoodServingVitamin D
#1 Portobellos (Exposed To Sun/UV)View(Source)per cup diced79% DV
(15.9μg)
#2 Fortified Soy MilkView(Source)per 16oz glass29% DV
(5.8μg)
#3 Morel MushroomsView(Source)per cup17% DV
(3.4μg)
#4 Fortified Almond MilkView(Source)per cup12% DV
(2.4μg)
#5 Fortified Rice MilkView(Source)per cup12% DV
(2.4μg)
#6 Shiitake MushroomsView(Source)per cup5% DV
(1μg)
#7 Oyster MushroomsView(Source)per cup3% DV
(0.6μg)
#8 White Button MushroomsView(Source)per cup2% DV
(0.3μg)

Foods High in Vitamin D3

FoodServingVitamin D
#1 SalmonView(Source)per 6oz fillet142% DV
(28.4μg)
#2 Rainbow TroutView(Source)per 5oz fillet67% DV
(13.5μg)
#3 HerringView(Source)per 5oz fillet39% DV
(7.7μg)
#4 Canned SardinesView(Source)per cup drained36% DV
(7.2μg)
#5 Whole MilkView(Source)per 16oz glass32% DV
(6.3μg)
#6 TilapiaView(Source)per 6oz fillet31% DV
(6.3μg)
#7 Low-Fat and Skim MilkView(Source)per 16oz glass29% DV
(5.9μg)
#8 Fortified Orange JuiceView(Source)per cup12% DV
(2.5μg)
#9 Roasted Pork RibsView(Source)per rack12% DV
(2.5μg)
#10 Canned TunaView(Source)per 3oz9% DV
(1.7μg)

People at Risk of a Vitamin D Deficiency

  • Breastfed Infants Who are Not in the Sun – The amount of vitamin D in breast milk depends on the amount of vitamin D in the mother. However, breast-milk typically does not contain adequate amounts of vitamin D. Be sure infants get some exposure to the sun (at least 10-20 minutes per day) to ensure adequate levels of vitamin D.
  • Older Adults – As skin ages it is less and less able to make vitamin D from the sun, so vitamin D has to be attained from foods or supplements.
  • People With Little Sun Exposure on the Skin – Wearing sunscreen, or lots of clothing, hampers the production of vitamin D from the sun.
  • People with Darker Skin – Melanin, a pigment found in skin, reduces the body’s ability to manufacture vitamin D from the sun.
  • People who have Problems Absorbing Fat – Vitamin D is fat soluble, which means it is found in fats, and your body has to be able to digest fats in order for you to absorb the vitamin D.
  • People Taking Certain Medications
    • Steroid Corticosteroid medications used to alleviate inflammation can reduce calcium absorption and impair vitamin D metabolism.
    • Weight-loss drugs with orlistat as well as cholesterol-lowering drugs with cholestyramine can reduce the absorption of vitamin D and other fat-soluble vitamins.
    • Medicines used to treat epileptic seizures, particularly phenobarbital and phenytoin, interfere with Vitamin D and reduces calcium absorption.

What Fruits and Vegetables are High in Vitamin D?

Vegetables high in vitamin D include mushrooms which have been exposed to sunlight. Other vegan foods high in vitamin D include fortified soy products like tofu, soy milk, and soy yogurt, fortified cereals, and fortified juices.

Unfortunately, no fruits are high in vitamin D, and fortified orange juice is currently the only fruit product commonly sold with vitamin D.

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