7 Healthy Foods That Are High in Vitamin D

This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin.

1. Salmon

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.

2. Herring and sardine

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.

3. 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.

4. 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 to prevent methylmercury buildup.

5. Egg yolk

Eggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D 

6. Mushroom

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.

7. Fortified food

Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54-136 IU per serving.