Foods high in vitamin D
Per serving, the foods highest in vitamin D are salmon, rainbow trout, UV-exposed mushrooms, herring and sardines. 4 oz of cooked salmon (15 mcg, 74% DV) tops the list. The Daily Value is 20 mcg.
Ranked per serving
Vitamin D in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Vitamin D | % DV | Calories |
|---|---|---|---|
| Salmon4 oz of cooked salmon (113 g) | 15 mcg | 74% | 233 |
| Rainbow trout1 cooked trout fillet (71 g) | 13 mcg | 67% | 119 |
| UV-exposed mushrooms1/2 cup of sliced UV-exposed white mushrooms (35 g) | 9.2 mcg | 46% | 8 |
| Herring3 oz of cooked herring (85 g) | 4.6 mcg | 23% | 173 |
| Sardines1 can (3.75 oz) of sardines in oil (92 g) | 4.4 mcg | 22% | 191 |
| Milk1 cup of 2% milk (244 g) | 2.9 mcg | 15% | 122 |
| Fortified soy milk1 cup of fortified soy milk (243 g) | 2.7 mcg | 13% | 104 |
| Tuna3 oz of canned light tuna (85 g) | 1 mcg | 5% | 73 |
| Beef liver3 oz of cooked beef liver (85 g) | 1 mcg | 5% | 149 |
| Cod3 oz of cooked cod (85 g) | 1 mcg | 5% | 89 |
| Egg1 large egg (50 g) | 1 mcg | 5% | 72 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults. Few foods have much vitamin D. Fatty fish, fortified milk and soy milk, and mushrooms exposed to UV light are the main food sources; sunlight makes the rest. (NIH Office of Dietary Supplements)
Most per calorie
Vitamin D per 100 calories, for when you want the nutrient without many calories.
- 119 mcg UV-exposed mushrooms
- 11 mcg Rainbow trout
- 6.4 mcg Salmon
- 2.7 mcg Herring
- 2.6 mcg Fortified soy milk
Questions
Which food has the most vitamin D per serving?
Of the everyday foods on this list, salmon: 4 oz of cooked salmon (15 mcg, 74% DV). Next are rainbow trout (67% DV) and UV-exposed mushrooms (46% DV).
How much vitamin D do you need a day?
The Daily Value on US food labels is 20 mcg of vitamin D for adults. Your own need depends on your age, sex and whether you are pregnant.
What are good plant sources of vitamin D?
1/2 cup of sliced UV-exposed white mushrooms (9.2 mcg, 46% DV) and 1 cup of fortified soy milk (2.7 mcg, 13% DV).
How do you get enough vitamin D in a day?
4 oz of cooked salmon and 1 cooked trout fillet together give 141% of the Daily Value.
Is there anything else to know about vitamin D?
Few foods have much vitamin D. Fatty fish, fortified milk and soy milk, and mushrooms exposed to UV light are the main food sources; sunlight makes the rest.
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