Which foods are high in vitamin D? Sources, data & tips

How it works

Vitamin D is a fat-soluble vitamin that plays a role in the body’s ability to absorb calcium and phosphorus from the diet. It is unique among vitamins because it can be produced in the skin when exposed to sunlight (UVB radiation). However, in many European countries, sunlight may be insufficient for vitamin D synthesis during the winter months, making dietary sources more important.

The two main forms of vitamin D relevant to human nutrition are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). D3 is produced in the skin and found in animal-based foods, while D2 is found in some plant sources, especially mushrooms exposed to UV light. Both forms can be used by the body, but their sources and bioavailability differ.

Fatty fish and fortified foods are the main dietary sources of vitamin D.

What the research and authorised claims say

These are the only authorised claims for vitamin D in the EU. No other health effects or disease prevention claims are permitted.

Research has mapped the distribution of vitamin D in foods and found that only a limited number of foods naturally provide meaningful amounts. The role of vitamin D in supporting normal physiological processes is well established, but the focus in regulatory guidance is on maintaining adequate intake and avoiding deficiency, rather than on specific health outcomes.

Key limitations

• Very few foods naturally contain significant amounts of vitamin D.
• Most fruits, vegetables, and grains contain little or no vitamin D.
• Diet alone may not provide sufficient vitamin D for some individuals, especially in regions with limited sunlight.
• Some foods are fortified with vitamin D, but fortification levels and regulations vary by country.

It is also important to note that the vitamin D content of foods can vary significantly depending on factors such as species, farming practices, feed, and preparation methods. For example, wild-caught salmon typically contains more vitamin D than farmed salmon. The same applies to eggs, where the vitamin D content can be influenced by the hen’s diet and exposure to sunlight.

Another limitation is that the absorption and utilisation of vitamin D from foods can be affected by factors such as fat content of the meal, individual differences in digestion, and the presence of certain medical conditions.

How to choose

When selecting foods to increase vitamin D intake, consider the following:

• Natural sources: Fatty fish (such as salmon, mackerel, sardines, and herring) and fish liver oils are the richest natural sources.
• Fortified foods: Some dairy products, plant-based drinks, breakfast cereals, and spreads may be fortified with vitamin D. Always check the label for fortification information.
• Egg yolks and liver: These contain moderate amounts of vitamin D, but are not as rich as fatty fish.
• Mushrooms: Some mushrooms exposed to UV light contain vitamin D2, but amounts vary and are generally lower than animal sources.
• Vegetarian and vegan options: Fortified plant-based drinks and UV-exposed mushrooms are the main options for those avoiding animal products.

When shopping, it is important to distinguish between foods that are naturally rich in vitamin D and those that have been fortified. For example, regular cow’s milk is not always fortified in all countries, while plant-based alternatives such as soy or oat drinks are often fortified to match the vitamin D content of fortified cow’s milk.

Some breakfast cereals and margarines are also fortified, but the amount of vitamin D added can vary widely. Always read the nutrition label to confirm the presence and amount of vitamin D.

Most fruits and vegetables provide negligible vitamin D.

Comparison of Vitamin D Content in Common Foods

Food	Type	Vitamin D (µg per 100g)	Notes
Cod liver oil	Animal	250	Very high; not typically consumed as food
Salmon (wild)	Animal	8–25	Varies by species and farming
Mackerel	Animal	11
Sardines (canned)	Animal	7
Egg yolk	Animal	5
Beef liver	Animal	1. 5
Mushrooms (UV-exposed)	Plant	2–10	Only if exposed to UV light
Fortified milk (cow's)	Animal (fortified)	1–2	Check label
Fortified plant drink (soy, oat, etc. )	Plant (fortified)	1–2	Check label
Cheese	Animal	0. 5	Varies by type
Fruits & Vegetables (general)	Plant	0	Negligible

Values are approximate and may vary by product, preparation, and country. Always check product labels for fortification details.

Vitamin D in vegetarian and vegan diets

Vegetarians who include eggs and dairy can obtain some vitamin D from these foods, but amounts are modest. Vegans rely mainly on fortified foods and UV-exposed mushrooms. It is important to check labels, as not all plant-based drinks or spreads are fortified with vitamin D.

For those following a vegan diet, the main natural food source is mushrooms that have been exposed to UV light. The vitamin D2 content in these mushrooms can vary widely depending on the species and the amount of UV exposure. Some commercial mushrooms are specifically treated with UV light to increase their vitamin D content, but wild mushrooms may also contain some vitamin D2 if they have grown in sunlight.

Fortified foods are a practical option for vegetarians and vegans. Many plant-based drinks (such as soy, oat, almond, and rice drinks) are fortified with vitamin D2 or D3. Note that D3 in fortified foods may be derived from animal sources (such as lanolin from sheep’s wool), so vegans should check the source if this is a concern.

Some breakfast cereals, margarines, and spreads are also fortified with vitamin D. The amount added can vary, and not all brands fortify their products, so label reading is essential.

Vitamin D in fruits and vegetables

Most fruits and vegetables contain negligible vitamin D. Some wild mushrooms may contain small amounts of vitamin D2, especially if exposed to sunlight or UV light, but these are not reliable sources for meeting daily needs.

For example, common cultivated mushrooms (such as white button mushrooms) typically contain very little vitamin D unless they have been specifically exposed to UV light during production. Wild mushrooms such as chanterelles and morels may contain higher amounts, but their vitamin D content is highly variable and dependent on environmental conditions.

Other fruits and vegetables, including leafy greens, root vegetables, berries, and citrus fruits, do not provide meaningful amounts of vitamin D. Therefore, relying on fruits and vegetables alone is not sufficient for meeting vitamin D needs.

Vitamin D for infants and children

Human breast milk contains very little vitamin D. Infant formula is often fortified to provide a source of vitamin D, but amounts may vary by country and product. For infants and young children, always follow national guidelines and consult a healthcare professional regarding vitamin D intake.

Some countries recommend vitamin D supplementation for all infants and young children, especially those who are exclusively breastfed, as breast milk alone does not supply enough vitamin D for normal development. The vitamin D content of infant formula is regulated, but parents should check the label and follow dosing instructions provided by healthcare professionals.

For older children, fortified milk, fortified plant-based drinks, and certain fish can be included in the diet to help meet vitamin D needs. However, the amounts in food may not always be sufficient, particularly in regions with little sunlight.

Comparing foods when shopping

When comparing vitamin D foods, consider:

• Natural versus fortified sources
• Type of vitamin D (D2 from plants/UV-exposed mushrooms, D3 from animal sources)
• Bioavailability (D3 is generally considered more bioavailable than D2)
• Check product labels for exact vitamin D content per serving

For those with dietary restrictions or limited sun exposure, fortified foods or supplements may be necessary to achieve adequate intake.

When shopping, look for products that clearly state the amount and type of vitamin D per serving. In the EU, the amount of vitamin D must be listed on the nutrition label if it is added. Some products may use the term "vitamin D2" or "vitamin D3" on the ingredient list. If you are seeking vegan-friendly options, check for plant-based sources of vitamin D2 or vegan-certified D3.

It is also important to consider serving size. For example, while fish such as salmon are rich in vitamin D, the actual amount consumed per meal will determine the total intake. Similarly, fortified foods may provide only a fraction of the daily recommended intake per serving, so multiple servings or a combination of sources may be needed.

Factors that affect vitamin D content in foods

Several factors can influence the vitamin D content of foods:

• Species and origin: Wild fish generally contain more vitamin D than farmed fish. The diet and environment of the animal or plant can affect the vitamin D content.
• Processing and preparation: Cooking methods such as baking, frying, or boiling can cause some loss of vitamin D, but the vitamin is relatively stable to heat compared to some other nutrients.
• Fortification practices: The amount of vitamin D added to foods is regulated in some countries but can vary in others.
• Storage: Vitamin D is relatively stable during storage, but exposure to light and air can cause some degradation over time.

These factors mean that the actual vitamin D content of a food item may differ from the average values listed in tables or on labels.

Vitamin D intake in different populations

Vitamin D requirements can vary depending on age, skin pigmentation, geographic location, and lifestyle. People living at northern latitudes, those who spend little time outdoors, or who cover most of their skin for cultural or religious reasons may have a higher risk of low vitamin D status.

Older adults may have reduced capacity to synthesise vitamin D in the skin, and their dietary intake may also be lower due to reduced appetite or dietary restrictions. For these groups, dietary sources and fortified foods become particularly important.

Pregnant and breastfeeding women may have increased vitamin D needs, and should consult healthcare professionals for guidance on diet and supplementation.

Practical tips for increasing vitamin D from food

• Include fatty fish such as salmon, mackerel, or sardines in meals several times per week, if possible.
• Choose fortified foods such as plant-based drinks, breakfast cereals, or spreads, especially if following a vegetarian or vegan diet.
• Check product labels for vitamin D content and type (D2 or D3).
• Consider including eggs and liver in the diet for additional vitamin D, if suitable for your dietary preferences.
• If using mushrooms, look for those labelled as UV-exposed or specifically fortified with vitamin D.

Combining several sources can help increase total vitamin D intake from the diet, but for some individuals, especially those with limited sun exposure, supplements may be considered after consulting a healthcare professional.