Foods High in Vitamin D: Fish, Eggs, Fortified Foods and Mushrooms
Which foods contain vitamin D: oily fish, eggs, fortified milk and juice, and UV-exposed mushrooms, with USDA amounts per serving, official intake levels and safety notes.
Content last updated . This page has not been medically reviewed.
How much vitamin D is in common foods
The table uses the USDA FoodData Central "SR Legacy" food-composition data (April 2018 release), with the amount per serving worked out from USDA's per-100 g values and gram weights. [3] Real products vary with species, farming method, brand, season and how a mushroom was exposed to light, so treat these as typical figures, not guarantees. One microgram (mcg) of vitamin D equals 40 International Units (IU). [2] The last column compares each serving with the Daily Value on US labels, 20 mcg. [4] That is a label reference amount, not a personal requirement.| Food | Serving | Vitamin D (mcg) | % of US label Daily Value |
|---|---|---|---|
| Trout, rainbow, farmed, cooked | 3 oz (85 g) | 16.1 | 81% |
| Salmon, sockeye, cooked | 3 oz (85 g) | 14.2 | 71% |
| Swordfish, cooked | 3 oz (85 g) | 14.1 | 71% |
| Herring, Atlantic, cooked | 3 oz (85 g) | 4.6 | 23% |
| Sardines, Atlantic, canned in oil, with bone | 1 can (92 g) | 4.4 | 22% |
| Tuna, light, canned in water | 3 oz (85 g) | 1.0 | 5% |
| Cod, Atlantic, cooked | 3 oz (85 g) | 1.0 | 5% |
| Egg, whole, hard-boiled | 1 large (50 g) | 1.1 | 6% |
| Beef liver, pan-fried | 3 oz (85 g) | 1.0 | 5% |
| Cheddar cheese | 1 oz (28 g) | 0.2 | 1% |
| Whole milk with added vitamin D (US) | 1 cup (244 g) | 3.2 | 16% |
| Soymilk with added calcium, vitamins A and D | 1 cup (243 g) | 2.7 | 13% |
| Orange juice with added calcium and vitamin D | 1 cup (249 g) | 2.5 | 12% |
| Portabella mushrooms, UV-exposed, raw | 1 cup diced (86 g) | 24.4 | 122% |
| White mushrooms, UV-exposed, raw | 1 cup pieces (70 g) | 18.3 | 92% |
| White mushrooms, raw, not UV-exposed | 1 cup pieces (70 g) | 0.1 | 1% |
Two things stand out. First, fish differ a lot: MedlinePlus lists tuna among the best fish sources, [1] but the USDA row for canned light tuna in water is far lower than for salmon, so the type and the canning matter. Second, the same mushroom can be rich or almost empty depending on UV exposure, which is why labels matter. MedlinePlus also notes that beef liver, cheese and egg yolks provide small amounts. [1]
Fortified foods
In the US most milk is fortified with 400 IU of vitamin D per quart, while cheese and ice cream usually are not; vitamin D is also added to many breakfast cereals and to some soy drinks, orange juice, yogurt and margarine, so the nutrition label is the place to check. [1] In the UK, cows' milk generally is not fortified, but some fat spreads and breakfast cereals are. [2] More on what gets added is in Fortified and enriched foods.Vegan and plant-based options
Plant foods that are not fortified or UV-treated supply almost none. The options in the table are UV-exposed mushrooms and fortified plant drinks or juice. Mushrooms contain vitamin D2 (ergocalciferol), whereas vitamin D3 is found in animal-derived foods. [5] Whether D2 and D3 raise blood levels equally is a separate question, covered on Vitamin D2 vs D3. Wider guidance is on Supplements in vegetarian and vegan diets.Official intake levels (not targets for everyone)
| Body, year | Group | Figure |
|---|---|---|
| NHS (UK), page reviewed 2020 | Ages 1 and over, including pregnancy and breastfeeding | 10 mcg (400 IU) a day [2] |
| NHS (UK), 2020 | Babies up to 1 year | 8.5 to 10 mcg a day [2] |
| US Dietary Reference Intakes via MedlinePlus, 2025 | Ages 1 to 70, including pregnancy and breastfeeding (RDA) | 600 IU (15 mcg) a day [1] |
| US via MedlinePlus, 2025 | Adults over 70 (RDA) | 800 IU (20 mcg) a day [1] |
| EFSA (EU), version of August 2025 | Upper level, adults including pregnancy and lactation | 100 mcg a day [6] |
| NHS (UK), 2020 | Upper level, adults and ages 11 to 17 | 100 mcg (4,000 IU) a day [2] |
The NHS also gives lower upper levels for younger children and infants. [2] The differences between countries are explained on RDA, AI, DV and UL.
Frequently asked questions
Which foods are highest in vitamin D?
In the USDA data used here, farmed rainbow trout, sockeye salmon, swordfish and UV-exposed mushrooms provided the most per serving. Fortified foods add smaller amounts. [3]
Do mushrooms contain vitamin D?
Only some do. MedlinePlus says mushrooms provide some, and that those exposed to UV light have more. [1] The USDA data show about 24 mcg in a cup of UV-exposed portabella mushrooms versus about 0.1 mcg in non-exposed white mushrooms. [3]
Is milk a good source of vitamin D?
In the US most milk is fortified, [1] but in the UK cows' milk is generally not fortified. [2] Check the label where you live.
Can I get enough vitamin D from food alone?
The NHS says that is difficult for most people. [2] Needs depend on age, sun exposure, skin and health, so ask a clinician or pharmacist rather than guessing.
Are there vegan sources of vitamin D?
UV-exposed mushrooms and fortified drinks or juice are the food options in the sources read. [1][3] Supplement choices are discussed on the vegetarian and vegan supplements page.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and who should ask a clinician
- Food is rarely the problem. MedlinePlus says vitamin D toxicity almost always comes from too many supplements. [1] Too much can raise blood calcium, with effects including nausea, confusion and kidney damage. [1] See Vitamin D toxicity.
- Cod liver oil and other fish liver oils are supplement-type products. The USDA data show about 34 mcg of vitamin D in one tablespoon, and the NHS warns that fish liver oil is also high in vitamin A. [3][7]
- Pregnancy. The NHS says to avoid liver in pregnancy because liver is very high in vitamin A. [8] Read Pregnancy and breastfeeding.
- Babies and children. The NHS recommends a daily vitamin D supplement for breastfed babies and for young children, which food alone does not cover. [2] See Vitamin D and K for newborns and breastfed babies.
- Conditions and medicines. The NHS says some medical conditions mean a person may not be able to safely take as much vitamin D, and to ask a doctor if in doubt. [2] Talk to a clinician or pharmacist before combining supplements with medicines; start with Medication interactions.
- Children who swallow vitamins by accident: call Poison Help at 1-800-222-1222 (US), or 911 if the child is very unwell. Other countries are listed on Poison Help by country.
Food levels cannot tell you whether you are low. A blood test is the way deficiency is assessed, and a clinician interprets it: see Vitamin D deficiency and testing.