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Top 7 best foods for Vitamin D you should know - Photo: healthline.

The very first thing you should consider before digging deeper into the question "what are the top 7 best food sources for Vitamin D?" is to know what vitamin D is. Let's look at the following part collected by Knowinsider

What is Vitamin D?

Chemically, Vitamin D is defined by the medicalnewstoday as a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight. People can also consume vitamin D, but it is not naturally present in many foods. High quantities of vitamin D are present in oily fish and certain types of mushrooms.

The top 7 best food sources for Vitamin D

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Photo: skinnytaste.com


When it comes to the best food high in vitamin D, it is necessary to mention salmon which is a popular fatty fish and great source of vitamin D.

According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV (5Trusted Source).On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving (6Trusted Source, 7Trusted Source).

However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV (6Trusted Source).

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Photo: Medicalnewstoday.


If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option. Some types of mushroom contain high amounts of vitamin D.

These include:

Raw maitake mushrooms: These contain 562 IU per 50 grams (g), which is 94 percent of a person’s RDA.

Dried shiitake mushrooms: These contain 77 IU per 50 g, which is 12 percent of a person’s RDA.

Mushrooms with exposure to ultraviolet (UV) light can also contain large amounts of vitamin D. These may include:

UV-exposed raw Portobello mushrooms: These contain 568 IU per 50 g, which is 95 percent of a person’s RDA.

UV-exposed raw white mushrooms: These contain 523 IU per 50 g, which is 87 percent of a person’s RDA.

Cow’s milk

Cow’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin (32Trusted Source).

In several countries, cow’s milk is fortified with vitamin D. It usually contains about 115–130 IU per cup (237 ml), or about 15–22% of the DV (7Trusted Source, 33Trusted Source).

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Photo: mashed.com

Soy milk

Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough (34Trusted Source).

For this reason, plant-based milk substitutes like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow’s milk.

One cup (237 ml) typically contains 107–117 IU of vitamin D, or 13–15% of the DV (35Trusted Source, 36Trusted Source).

Orange juice

Around 75% of people worldwide are lactose intolerant, and another 2–3% have a milk allergy (37Trusted Source, 38Trusted Source).

For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium (39Trusted Source).

One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV (40Trusted Source).

Cereal and oatmeal

Certain cereals and instant oatmeal are also fortified with vitamin D. Half a cup (78 grams) of these foods can provide 54–136 IU, or up to 17% of the DV (41Trusted Source, 42Trusted Source). Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.

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Photo: drweil.com

Herring and sardines

Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled.This small fish is also one of the best sources of vitamin D.

If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 112 IU per 3.5-ounce (100-gram) serving, or 14% of the DV

Canned sardines are a good source of vitamin D as well — one can (3.8 ounces) contains 177 IU, or 22% of the DV (10Trusted Source).

Other types of fatty fish are also good vitamin D sources. Halibut and mackerel provide 384 IU and 360 IU per half a fillet, respectively (11Trusted Source, 12Trusted Source).


The foods listed in this article are some of the top sources of vitamin D available. Eating plenty of these vitamin-D-rich foods is a great way to make sure you get enough of this important nutrient. Hopefully, this article partially helps you find out which the best suitable food is for you.

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