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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 sunshine 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).
- Cod Liver Oil
- Mushrooms (Portabello Exposed to Sunlight)
- Oily Fish (Trout, cooked)
| Vitamin D 100g | Per tablespoon (14g) | Per teaspoon (5g) |
| 10,000IU (1667% DV) | 1,400IU (233% DV) | 500IU (83% DV) |
| Vitamin D 100g | Per cup, diced (86g) | Per mushroom (84g) |
| 1136IU (189% DV) | 977IU (163% DV) | 954IU (159% DV) |
| Vitamin D 100g | Per fillet (71g) | Per 3oz (85g) |
| 760IU (127% DV) | 540IU (90% DV) | 646IU (108% DV) |