Top 10 Foods Highest in Vitamin D

Top 10 Foods Highest in Vitamin D

Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. Vitamin D deficiency can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia. Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones. The current U.S. Daily Value for vitamin D is 600 IU (international units) and the toxicity threshold is thought to be 10,000 to 40,000 IU/day.2 Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D. Vitamin D is oil soluble, which means you need to eat fat to absorb it. Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks. Vitamin D is also naturally made by your body when you expose your skin to the sun, and is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods, for more see the list of foods rich in vitamin D2 (Ergocalciferol) and foods rich in vitamin D3 (Cholecalciferol).

#1: Cod Liver Oil
Vitamin D 100g Per tablespoon (14g)Per teaspoon (5g)
10,000IU (1667% DV)1,400IU (233% DV)500IU (83% DV)
A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg Omega-3 fats. Click to see complete nutrition facts.



#2: Oily Fish (Trout, cooked)
Vitamin D 100g Per fillet (71g)Per 3oz (85g)
759IU (127% DV)539IU (90% DV)645IU (108% DV)
Other Oily Fish High in Vitamin D (%DV per 3oz, cooked): Smoked Salmon (97%), Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak (12%). Click to see complete nutrition facts.



#3: Mushrooms (Portabello)
Vitamin D 100g Per cup, diced (86g)Per mushroom (84g)
446IU (74% DV)384IU (64% DV)375IU (63% DV)
Other Mushrooms High in Vitamin D (%DV per cup): Maitake (131%), Morel (23%), Chanterelle (19%), Oyster (4%) and White (1%). Mushrooms exposed to sunlight when growing, or before eating, provide more vitamin D. 21 Click to see complete nutrition facts.



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#4: Fortified Cereals (Whole Grain Total)
Vitamin D 100g Per serving (30g)Per ounce (28g)
333IU (56% DV)100IU (17% DV)93IU (16% DV)
Other Fortified Cereals High in Vitamin D (%DV per serving): Total Raisin Bran (17%), Kelloggs Raisin Bran (15%), Kelloggs Rice Krispies (14%), Kelloggs Frosted Flakes & Kelloggs All Bran (9%), Lucky Charms, Cheerios, Kelloggs All-Bran Complete Wheat Flakes & Special K (7%). Click to see complete nutrition facts.



#5: Tofu (Firm, Lite)
Vitamin D 100g Per 1/5 package (79g)Per 3oz (85g)
157IU (26% DV)124IU (21% DV)132IU (21% DV)
Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%), Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). Click to see complete nutrition facts.



#6: Caviar
Vitamin D 100g Per ounce (28g)Per tablespoon (16g)
117IU (20% DV)33IU (6% DV)19IU (3% DV)
An ounce of Caviar contains: Just 74 calories and 1g of saturated fat. Click to see complete nutrition facts.



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#7: Dairy Products (Queso Fresco)
Vitamin D 100g Per cup (122g)Per 1/2 cup (61g)
110IU (18% DV)134IU (22% DV)67IU (11% DV)
Other Dairy Products High in Vitamin D (%DV per cup): Butter (23%), Buttermilk, Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goats Milk (21%), Fortified Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%). Click to see complete nutrition facts.



#8: Pork (Extra Lean Ham)
Vitamin D 100g Per ounce (28g)Per 3oz (85g)
93IU (16% DV)26IU (4% DV)78IU (12% DV)
Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%), Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). Click to see complete nutrition facts.



#9: Eggs (Hard Boiled)
Vitamin D 100g Per cup, chopped (136g)Per egg (50g)
87IU (15% DV)118IU (20% DV)44IU (7% DV)
Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet (7%), Duck Egg (8%), and Goose Egg (16%). Click to see complete nutrition facts.



#10: Dairy Alternatives (Plain Soy Yogurt)
Vitamin D 100g Per container (227g)Per cup (245g)
53IU (9% DV)120IU (20% DV)130IU (22% DV)
Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%). Click to see complete nutrition facts.






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Click each heading for more info...

Vitamin D2 (Ergocalciferol) Rich Foods
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Vitamin D3 (Cholecalciferol) Rich Foods
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▼ Health Benefits of Vitamin D
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▼ People at Risk of a Vitamin D Deficiency
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▼ Warnings
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▼ Comments
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▼ References
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