Vitamin D-rich foods: what they contain and where it comes from
Vitamin D helps the body absorb calcium and keep bones healthy [WHO]. Few foods contain much of it naturally, and for most people sunlight — not food — is the largest source [ICMR-NIN].
Last reviewed: 2026-09-03
How much vitamin D is in common foods
Values are micrograms (µg) of vitamin D per 100 g edible portion. Oily fish sit far above other foods.
| Food | Vitamin D per 100 g | Type | Source |
|---|---|---|---|
| Cod liver oil | 250 µg | Animal | USDA |
| Trout (cooked) | 16 µg | Animal | USDA |
| Salmon (cooked) | 14.2 µg | Animal | USDA |
| Mackerel (cooked) | 13.8 µg | Animal | USDA |
| Mushrooms, UV-exposed | 10 µg | Plant | USDA |
| Egg yolk | 5.4 µg | Animal | USDA |
| Sardines (canned) | 4.8 µg | Animal | USDA |
| Egg (whole) | 2 µg | Animal | USDA |
| Tuna (canned) | 1.7 µg | Animal | USDA |
| Fortified milk (fortified) | 1.2 µg | Dairy | USDA |
| Beef liver (cooked) | 1.2 µg | Animal | USDA |
| Cheese | 0.6 µg | Dairy | USDA |
| Mushrooms (unexposed) (raw) | 0.2 µg | Plant | USDA |
| Cow's milk (plain) | 0.1 µg | Dairy | USDA |
Vegetarian and vegan sources
The richest natural sources are oily fish, so a vegetarian diet leans on a shorter list. Mushrooms exposed to UV light are the standout plant source and can carry as much as some fish [USDA]. Fortified milk and fortified breakfast cereals have vitamin D added, and egg yolk supplies some for those who eat eggs [ICMR-NIN, USDA]. Most everyday plant foods contain little or none, which is why fortified foods and — where a doctor advises — supplements fill the gap. What a supplement should contain is a question for a doctor, not this page.
Sunlight, the main source for most people
The skin makes vitamin D when it is exposed to UVB in sunlight, and for most people this is the largest source — larger than food [WHO, ICMR-NIN]. How much the skin makes depends on latitude, season, time of day, skin tone and how much skin is uncovered [ICMR-NIN]. In low-sunlight countries and seasons, food and fortified products matter more.
Vitamin D and your blood test
A 25-hydroxy vitamin D test shows the level circulating in your blood. If you have a lab report, ReadMyReport explains what your result means.
Frequently asked questions
- Which foods are highest in vitamin D?
- Cod liver oil is the richest by far, followed by oily fish such as trout, salmon and mackerel [USDA].
- What are the vegetarian sources of vitamin D?
- UV-exposed mushrooms, fortified milk and cereals, and egg yolk for those who eat eggs are the main vegetarian sources [ICMR-NIN, USDA].
- Can you get vitamin D from sunlight?
- Yes. The skin makes vitamin D from the UVB in sunlight, and for most people this is the main source [WHO, ICMR-NIN].
- Do mushrooms contain vitamin D?
- Mushrooms exposed to UV light contain meaningful amounts, while ordinary mushrooms grown in the dark have very little [USDA].
- Is there vitamin D in milk?
- Plain milk has very little, but fortified milk has vitamin D added during processing [USDA].
- Why is vitamin D hard to get from a vegetarian diet?
- Because the richest natural sources are oily fish, a vegetarian diet relies on UV-exposed mushrooms, fortified foods and egg yolk instead [ICMR-NIN].
- What does vitamin D do in the body?
- It helps the body absorb calcium and supports healthy bones [WHO].
Sources
- USDA FoodData Central — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- ICMR-NIN — Indian Food Composition Tables 2017, National Institute of Nutrition. https://www.nin.res.in/
- WHO — World Health Organization — vitamin D and bone health. https://www.who.int/