Foods That Are High in Vitamin D

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

Salmon

1

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

2

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

3

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

4

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

5

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

6

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

7

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