Foods That Are High in Vitamin D


50% of the world’s population not get enough sun, and 40% of U.S. residents are deficient in vitamin D



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.

Herring and sardines


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.

Cod liver oil


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.

Canned tuna


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

Egg yolks


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



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.

Fortified foods


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