Top 10 Foods Highest in Vitamin D

Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. Vitamin D deficiency 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 U.S. Daily Value for vitamin D is 600 IU (international units) and the toxicity threshold is thought to be 10,000 to 40,000 IU/day.²

Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D.

Vitamin D is oil soluble, which means you need to eat fat to absorb it. Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks. Vitamin D is also naturally made by your body when you expose your skin to the sun and is called the sunshine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement.

Below is a list of high vitamin D foods, for more see the list of foods rich in vitamin D2 (Ergocalciferol) and foods rich in vitamin D3 (Cholecalciferol).

---

#1: Cod Liver Oil 

Vitamin D 100g	Per tablespoon (14g)	Per teaspoon (5g)
10,000IU (1667% DV)	1,400IU (233% DV)	500IU (83% DV)

A tablespoon of cod liver oil also provides 280% DV for Vitamin A and 2894mg Omega-3 fats. 

#2: Mushrooms (Portabello Exposed to Sunlight)

Vitamin D 100g	Per cup, diced (86g)	Per mushroom (84g)
1136IU (189% DV)	977IU (163% DV)	954IU (159% DV)

Other Mushrooms High in Vitamin D (%DV per cup): Maitake (131%), Morel (23%), Chanterelle (19%), Oyster (4%) and White (1%). Mushrooms exposed to sunlight when growing, or before eating, provide more vitamin D. ²¹ 

#3: Oily Fish (Trout, cooked)

Vitamin D 100g	Per fillet (71g)	Per 3oz (85g)
760IU (127% DV)	540IU (90% DV)	646IU (108% DV)

Other Oily Fish High in Vitamin D (%DV per 3oz, cooked): Smoked Salmon (97%), Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak (12%). 

#4: Fish Roe (Eggs,Caviar)

Vitamin D 100g	Per ounce (28g)	Per tablespoon (14g)
484IU (81% DV)	136IU (23% DV)	68IU (11% DV)

A tablespoon of fish roe contains 20 calories, and is high in Omega-3 fatty acids. 

#5: Fortified Cereals (Whole Grain Total)

Vitamin D 100g	Per 3/4 cup (30g)	Per ounce (28g)
332IU (56% DV)	100IU (17% DV)	93IU (16% DV)

Other Fortified Cereals High in Vitamin D (%DV per 3/4 cup): Total Raisin Bran (17%), Kellogg's Raisin Bran (15%), Kellogg's All Bran (9%), Cheerios, Kellogg's All-Bran Complete Wheat Flakes & Special K (7%). 

#6: Tofu (Firm, Lite)

Vitamin D 100g	Per 1/5 package (79g)	Per 3oz (85g)
154IU (26% DV)	123IU (21% DV)	138IU (23% DV)

Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%), Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). 

#7: Dairy Products (Queso Fresco)

Vitamin D 100g	Per cup (122g)	Per 1/2 cup (61g)
108IU (18% DV)	132IU (22% DV)	66IU (11% DV)

Other Dairy Products High in Vitamin D (%DV per cup): Buttermilk, Fortified Low Fat Fruit Yogurt, Fortified Whole Milk, Fortified Goat's Milk (21%), Fortified Semi-Skim Milk (20%), Fortified Skim Milk (19%). 

#8: Pork (Extra Lean Ham)

Vitamin D 100g	Per ounce (28g)	Per 3oz (85g)
92IU (15% DV)	26IU (4% DV)	78IU (12% DV)

Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%), Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). 

#9: Eggs (Hard Boiled)

Vitamin D 100g	Per cup, chopped (136g)	Per egg (50g)
88IU (15% DV)	120IU (20% DV)	44IU (7% DV)

Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet (7%), Duck Egg (8%), and Goose Egg (16%). 

#10: Dairy Alternatives (Plain Soy Yogurt)

Vitamin D 100g	Per container (227g)	Per cup (245g)
52IU (9% DV)	118IU (20% DV)	130IU (22% DV)

Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%). 

Source: healthaliciousness