Vitamin D from food: which foods to prioritize (complete table)
Diet contributes to vitamin D intake, especially when sunlight is limited. Best natural sources are fatty fish, some organ meats, eggs, and UV‑exposed mushrooms. Many staples are fortified (dairy/plant drinks, margarines, cereals). Intake and safety benchmarks are covered in the NIH ODS vitamin D factsheet and public benchmarks.
Which foods reliably provide vitamin D
- Fatty fish: salmon, mackerel, herring, sardines, trout, tuna — major natural sources
- Liver/cod‑liver oil: very high levels (watch totaling)
- Eggs: mainly the yolk
- Mushrooms: meaningful when UV‑exposed (vitamin D2)
- Fortified foods: dairy/plant drinks, margarines, some breakfast cereals — check labels
According to the NIH ODS food‑sources section, these groups contribute most dietary vitamin D.
Vitamin D exists mainly as D3 (cholecalciferol) in animal foods and D2 (ergocalciferol) in UV‑exposed mushrooms and some fortified foods. Both raise 25‑OH‑D with different kinetics; in practice, aim for regular, diversified intake.
Quick table: vitamin D per common portions
Values are indicative; they vary by species, season, wild vs farmed salmon, UV exposure (mushrooms), fortification, and actual portion sizes. See rich food sources.
| Foods (portion) | Vitamin D (µg) | Form | Notes |
|---|---|---|---|
| Cod‑liver oil (1 tbsp ≈ 15 ml) | 30–35 | D3 | Very concentrated; mind totals |
| Salmon (100 g, cooked) | 10–25 | D3 | Wild/farmed variability |
| Herring/mackerel (100 g, cooked) | 7–20 | D3 | “Rich” fatty fish |
| Sardines (100 g, canned) | 3–8 | D3 | Useful intake + calcium |
| Trout (100 g, cooked) | 5–7 | D3 | Intermediate intake |
| Eggs (2) | 2–4 | D3 | Mainly yolk |
| Liver (100 g) | 2–4 | D3 | Varies by species |
| UV‑exposed mushrooms (100 g) | 5–10+ | D2 | Strongly exposure‑dependent |
| Fortified plant drink (250 ml) | 1.5–5 | D2/D3 | Check label (fortified) |
| Fortified milk/yogurt (portion) | 1–4 | D2/D3 | Variable fortification |
| Fortified margarine (10 g) | 0.8–1.5 | D2/D3 | Check package |
Fruits and vegetables: what do they contribute?
Fruits and most vegetables contain very little vitamin D. The notable exception is UV‑exposed mushrooms, which provide mainly vitamin D2 (amounts vary with exposure). To cover intake from diet, focus first on fatty fish, eggs, fortified foods, and UV mushrooms.
Fortified foods: which to choose and how to use them
Many everyday products are fortified: dairy/plant drinks, margarines, sometimes yogurts and cereals. Amounts vary; read labels for vitamin D (µg/portion). These options help when sun exposure is low or in fish‑free diets.
Combine one natural source (fatty fish 1–2×/week) with fortified foods (plant drink, margarine), adding UV mushrooms. This covers a large share of dietary needs for many people.
How much per day: intake and safety benchmarks
In adults, many references converge on 15 µg/day (600 IU), with 20 µg/day (800 IU) often suggested in seniors or certain contexts. See public intake benchmarks and the NIH ODS factsheet (intake and safety).
For safety, many authorities set upper limits from supplements around 100 µg/day (4,000 IU) in adults; see EFSA opinion.
Excess typically comes from supplements, rarely from food. In kidney disease, pregnancy/breastfeeding, or polypharmacy, seek advice for high or prolonged doses.
In practice: dietary patterns, seasons, and useful links
- No fish / vegetarian: rely on fortified foods + UV mushrooms
- Winter/high latitudes: dietary sources matter more
- Follow‑up/concerns: if in doubt about your status, discuss 25‑OH‑D testing with a clinician
See also: vitamin D guide, morning or evening?, deficiency symptoms, interactions.
