Need More Vitamin D? 10 Vitamin D-Rich Foods to Try
Diet & NutritionFood & Ingredients

10 Vitamin D–Rich Foods to Add to Your Diet

10 Vitamin D–Rich Foods to Add to Your Diet
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Updated on April 17, 2026
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Adding vitamin D–rich foods to your meals is a smart way to support strong bones and a healthy immune system, but meeting your daily needs through diet alone is easier said than done.

 “Vitamin D is hard to get from food because our bodies are designed to make most of what we need from sunlight — not diet,” says Erin Coffield, RDN, the vice president of health and wellness communications at the National Dairy Council.
The National Institutes of Health recommends a daily target of 20 micrograms (mcg), or 800 International Units (IU), for adults and children aged 4 and older.

In practice, making sure you get what you need comes down to shopping for foods the U.S. Food & Drug Administration (FDA) considers “rich” or “high” sources of vitamin D, which means they provide 20 percent or more of your daily value (DV) per serving.

 Just flip the package over and check the nutrition label for anything with 4 mcg or more of vitamin D.

Here are 10 foods that fit the bill.

1. Rainbow Trout

Rainbow trout can be found in just about any grocery store — it’s usually in the frozen section — and offers 16.2 mcg (645 IU) of vitamin D per 3-ounce (oz) cooked serving.

 That’s 81 percent of the daily value, making it one of the most potent whole-food sources of vitamin D you can buy.

Getting your vitamin D straight from seafood comes with built-in benefits, says Jodi Myers, MD, a board-certified physician and medical adviser at women's health platform Amie. Fish like wild salmon, trout, and sardines provide vitamin D3, protein, and healthy omega-3 fatty acids. This combination, which Dr. Myers calls a “food matrix,” helps your body maintain healthy vitamin levels more effectively than plant-based vitamin D2.

2. Sockeye Salmon

Whether you buy it fresh, frozen, or canned, wild-caught salmon is an easy way to get your vitamin D for the day. You can use it as a salad topper, stir it into a pasta dish, or serve it as a main course alongside roasted veggies. Keeping canned salmon in your pantry also means a quick batch of salmon cakes is always an option for a busy weeknight.

A 3-oz serving of cooked sockeye salmon contains 14.2 mcg (570 IU) of vitamin D.

 If you prefer the canned variety, one 337-gram can of drained sockeye salmon has 70.8 mcg (2,830 IU) of vitamin D.

 Either way, you’re getting at least 70 percent of what you need for the day.

To help your body absorb those nutrients, Jennifer Pallian, RD, a food scientist based in Vancouver, Canada, recommends pairing your fish with healthy fats. “One example of a food pairing that maximizes vitamin D absorption is a poke-style salmon bowl with cubed salmon, rice, avocado, cucumber, sesame seeds, and a drizzle of sesame oil or olive oil,” she says. The avocado, seeds, and oil provide the perfect mix of fats to support absorption while offering a variety of textures and flavors.

3. UV-Exposed Mushrooms

If you follow a vegan diet or lean toward plant-based meals, UV-exposed white mushrooms are one of the few natural sources of vitamin D in the produce aisle. You can usually find them right next to the regular mushrooms at your local grocery store, but you’ll need to check the packaging for labels mentioning UV light or vitamin D.

“The efficiency of vitamin D2 production depends on several factors, including wavelength, intensity, duration of exposure, and temperature,” says Pallian. “UV-B radiation is the most effective for stimulating vitamin D2 synthesis, while UV-A is less reliable.” She also points out that some mushrooms are better at making vitamin D than others, with oyster mushrooms naturally producing much more than shiitakes.

Regardless of which type you choose, they’re a practical option that you can slice into stir-fries, toss into a morning hash, or grill for a hearty sandwich. A 1-cup serving of whole, raw white mushrooms exposed to UV light provides 25.2 mcg (1010 IU) of vitamin D.

 If you’d like something a bit “meatier,” a 1-cup sliced serving of grilled, UV-exposed portobello mushrooms offers 15.9 mcg (634 IU).

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4. Fortified Milk

Almost all commercial cow’s milk in the United States is voluntarily “fortified,” which just means manufacturers add about 3 mcg (120 IU) of vitamin D to every cup during processing.

 There might not be a specific label on the front of the carton, but you can usually spot it in the ingredients list as “vitamin D3 added” or “increased vitamin D.”
A 1-cup serving of 2 percent fortified milk typically offers 2.96 mcg (116 IU) of vitamin D, which covers 15 percent of your daily value.

 Whole milk has slightly less at 2.39 mcg (95.6 IU) per cup, but you can boost your intake per meal by pouring your milk over fortified cereal or having a cup of fortified oats on the side.

5. Plant-Based Milk Alternatives

Many plant-based milk alternatives, including soy, oat, and almond milks, are also fortified with comparable amounts of vitamin D.

 Although the fortification levels vary across brands and types, a 1-cup serving of fortified soy, almond, or oat milk generally provides between 2.5 and 3.6 mcg (100 to 144 IU).

 

6. Fortified Cereal

Ready-to-eat cereal may not always be the healthiest choice since so many boxes are basically just processed sugar. But it’s also one of the easiest ways to get vitamin D — you just have to check the label to make sure it’s fortified. In fact, research shows that people who start their day with cereal have higher vitamin D levels and better diets overall than those who skip breakfast.

A 1-cup serving of fortified Raisin Bran, for example, provides 1.5 mcg (60.2 IU). That’s 15 percent of your daily value, and if you pour in a cup of fortified milk, you’re already at about 4.5 mcg (180 IU) for the morning.

7. Egg Yolks

Speaking of breakfast, eggs are another affordable and convenient way to add vitamin D to your diet. While the egg whites are great for protein, vitamin D is found almost entirely in the yolk.

 One large egg contains about 1.1 mcg (44 IU), though that amount can vary based on the hen’s diet and sun exposure. Whether you prefer them scrambled or folded into an omelet, you’re getting roughly the same nutritional boost, with one large scrambled egg providing 1.1 mcg (43.9 UI) and an omelet offering 1.7 mcg (69 IU) of vitamin D.

Choosing “pasture-raised” eggs can sometimes mean you’re getting a more nutrient-dense yolk. Research shows these eggs can have twice as many carotenoids (which give the yolk its deep orange color) and significantly more heart-healthy omega-3s than standard cage-free eggs.

8. Tuna Fish

Canned tuna is a budget-friendly way to hit your numbers without making a trip to the fresh seafood counter. A 3-oz serving of tuna packed in water has about 1.7 mcg (68 IU) of vitamin D.

 Tuna sits a bit lower on our list because it requires a little more prep than cracking an egg, and you have to be mindful of how often you eat it due to its mercury content — especially depending on the type you buy.
Albacore (white) tuna has three times the mercury as canned light tuna. Because of this, the FDA specifically advises people who might become or are pregnant, are breastfeeding, or are feeding young children to choose light tuna as a “Best Choice” to safely keep mercury levels low.

9. Sardines

If you want a cheap, shelf-stable alternative to tuna, sardines are a smart choice. A single 3.75-oz can of Atlantic sardines packed in oil provides 4.42 mcg (178 IU) of vitamin D.

Because they’re smaller, lower-chain fish, they naturally contain less mercury than larger seafood options. They’re also a good source of omega-3 fatty acids, calcium, potassium, and magnesium.

 Myers recommends mashing them onto sourdough toast with Dijon mustard, a thinly sliced red onion, and a squeeze of lemon for a quick, nutrient-dense meal. “Underrated, affordable, and the olive oil they're packed in does the absorption work for you,” she says.

10. Beef Liver

While organ meats might not be on everyone’s weekly grocery list, they’re loaded with nutrients. Like fatty fish and egg yolks, beef liver is one of the few foods that naturally contain vitamin D. A 3-oz serving of braised beef liver has 1.02 mcg (41.6 IU), which is 5 percent of your daily value.

On top of giving you a bump of vitamin D, a 100-gram (3.5 oz) serving can knock out half of your daily target for iron, zinc, selenium, and B vitamins — and it completely covers your vitamin A needs for the day.

If you’re new to cooking with organ meats or intimidated by the strong taste, try mixing finely chopped liver into standard ground beef for burgers, meatloaf, or meatballs. It’s an easy way to mask the flavor while still sneaking in those nutritional benefits.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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