Which Foods Contain Vitamin D?

Vitamin D is also popular as “sunshine vitamin”. It is the only vitamin which our body can produce by exposing it in sunlight.
Still, 40% of the population is deficient in vitamin D. This is because people spent more time indoors, wear sunblock cream and have a Western diet which is low in vitamin D. Basically now you Know that there might be Vitamin D deficiency present in you body. Therefore You should eat Vitamin D rich foods. So the question that comes in the mid is “Which Foods contain Vitamin D ?” In this article, we will give you complete information regarding the foods containing vitamin D.

Which Foods Contain Vitamin D?

To answer the question “Which Foods Contain Vitamin D ?”. Here is the list of food with vitamin D for vegetarians which helps in fulfilling the vitamin D intake in our body.

1. Canned Tuna fish

Canned tuna is one of the best sources of vitamin D. It also contains vitamin K, omega-3 fatty acids, selenium and high quality protein.
Canned tuna packs up to 150 IU of vitamin D in a 4 ounce serving which is 35-40% of dietary vitamin uptake.
Canned tuna fish is usually less expensive than fresh fish, also it’s longer shelf life makes the canned product easy to stock up.
This affordable cupboards staple is great for lunch like tuna salad or you can include it in your dinner plate with a comfort meal like healthy tuna with quinoa.
However, eating canned tuna in large amount can leads to a serious health issue as it contains methylmercury, a toxic found in many types of fish. Eating canned tuna in large amount leads to the build up of this toxic in your body and causes health problems.
Light tuna is a better choice to consider than white tuna. It is advised to eat up to 6 ounce (170 gm) of tuna per week.

2. Salmon

This fatty fish is not only a great option for protein but it is also a rich source of the sunshine vitamin. It also contains omega-3 in a good amount which helps in keeping your immune, pulmonary, endocrine and cardiovascular system healthy.
According to the USDA Food composition database one 3.5-ounce (100-gram) serving of salmon contains between 361 and 685 IU of vitamin D
Having 3.5 ounce(170gm) of wild salmon can provide up to 125% of daily intake of vitamin D. While farmed salmon contains only 25% of that amount.

3. Herring and sardines

Both herring and sardines are very good for us because besides vitamin D, they also provide omega-3 fatty acids, essential fats that play an important role in normal brain development and function.
Because of the similar nutritional composition of Herring and sardines, herrings are often canned and labelled as sardines
According to the NIH, two sardines from a cane offer 46 IU of the vitamin or 12 % of the daily intake value. Also, fresh herring can provide 27% and pickled herring can provide up to 14 % of the daily value of vitamin D
However, pickled herring contains a high amount of sodium, which is not good for high blood pressure patient.
Other types of fatty fish are also a good source of vitamin D. Halibut and mackerel provides 384 IU and 360 IU of vitamin D.

4. Cod liver oil

Cod liver oil can be a good replacement if you don’t like to eat fish. It is rich in Vitamin D and also a good source of omega-3 fatty acids, eicosapentaenoic acid (EDA) and docosahexaenoic acid (DHA). Cod liver oil contains 45 IU per teaspoon of vitamin D which is 75% of a person’s daily recommended value.
Cod liver oil is good for giving children as a medicine to prevent rickets, a consequence of vitamin D deficiency.
It is also one of the best source of vitamin A. With just one tablespoon of cod liver oil we can have 150% of vitamin A daily intake value. However, vitamin A can be toxic if taken in high amount.
Therefore, You should take cod liver oil in a less amount.

5. Beef liver

Beef liver, may not sound appetizing to some but it is enjoyed as a cuisine in South America and South Asia. This organ meat is rich in Vitamin D. It also contains fat soluble Vitamins A and K2 , as well as B- Vitamins and minerals.
3 ounces of braised beef liver contains 42 IUs of vitamin D.
However, beef liver is also high in cholesterol which may cause health issues. It is advised to have it in a limited amount or you might can choose an oily fish instead of beef liver.

6. Mushroom

Did you know that just like humans mushroom can produce vitamin D when exposed to sunlight.  Mushroom is the only plant-based source of vitamin D.
However, commercial mushrooms are grown in dark because of that they don’t contain vitamin D
Only the wild mushrooms and the mushrooms which are exposed to UV light have Vitamin D content. In fact, 3.5 ounce( 100 gm) serving can provide nearly three times of the daily intake value of vitamin D.
These are beneficial for the person who is on a vegan diet as 80-100g of its serving can complete an adults daily dietary intake of vitamin D.
Point to ponder on – Always eat the stem of mushroom to get the full dose of vitamins.

7. Egg yolks

Eggs are a convenient way to get vitamin D if you don’t like seafood.
It is important to use the whole egg, not just the whites, as egg white only consists of protein but the yolk part have some good amount of vitamins and minerals like zinc and selenium. If you skip the yolk, you will miss out the vitamin D too.
As per NIH, one egg yolk can provide 10% of the daily intake value of Vitamin D.
Vitamin D levels in egg yolk depend on how much is the egg exposed in sun and the content of vitamin D in chicken feed.
Eggs from chicken give up to 6000 IU of vitamin D per yolk, which is the 7 times of daily intake value of Vitamin D.

8. Fortified cereals and oatmeals.

Since vitamin D is mostly found in animal-based products, it gets difficult for the vegetarians to complete their daily intake of vitamin D.
For this reason, plant-based products like cereals are often fortified with vitamin D.
Half a cup (78gm) of cereals can provide up to 17% of the daily intake value of Vitamin D.
Fortified cereals can be a good source of nutrient-rich, high fibre meal especially if added with low fat or fat-free milk.

9. Fortified yoghurt

Yoghurt is very beneficial for the gut as it provides good bacteria to the intestines. Being a convenient food, it can be eaten with fresh fruits and you can even consume it plain. Fortified yoghurt is easy to eat and well-tolerated by people who have lactose intolerance.
Yoghurt can provide 10-20 % of daily intake value of vitamin D to the body.

10. Fortified orange juice

A study in US shows that people who don’t drink milk in breakfast usually drink orange juice.
Although orange juice naturally doesn’t contain vitamin D, it is fortified to provide the daily value of vitamin D for the vegan population.
One cup (237ml) of fortified orange juice provides 24% of recommended vitamin D intake.

11. Fortified soy milk

Soy milk is a good source of potassium and it’s the best alternative source of milk.
Vitamin D fortified soy milk have all the properties of a cow milk.
This can also be beneficial for the person having lactose intolerance.
There are so many types of soy milk present in the market. The number of calories and added sugar will differ depending on what you buy. So you should always check the nutrient label of the brand you choose.

NOTE -Besides the diet or the food containing vitamin D, it is essential to have 30 minutes exposed in the sunlight to get enough vitamin D.


Calcium and vitamin D work simultaneously to each other to protect your bones. Vitamin D plays an important role in the absorption of calcium in the body. In fact, almost 99% of vitamin D supply used up for regulating the calcium in the body.
If you are loading up on calcium and not having vitamin D, then it’s going to be waste as vitamin D is essential in the absorption of calcium.
So it’s important to have both in enough amount to maintain bone health and to protect against disorders like osteoporosis, a condition that is characterized by weak brittle bones and osteomalacia, a bone-thinning disorder.

Till now, we have explained to you about the foods containing vitamin D, let us now check do you need to have the Vitamin D rich foods for different categories.


Vitamin D
• Children 0-12:- 400 IU
• Children 1-13 year old:- 600 IU
•Also, Children 14-18 year old :- 600 IU
• Adult 19-50 year old :- 600 IU
• Adult 51-70 year old :- 600 IU
• Age 71 and above :- 800 IU

• Children 1-3 year old :- 700 milligrams (mg)
• Children 4-8 year old :- 1000 mg
•Also, Children 9-18 year old :- 1,300 mg
• Adults 19-50 :- 1000 mg
• Women 51-70 :- 1,200 mg.
• Men 51-70:- 1000 mg
• Women and Men 71 and above:- 1,200mg


Getting at least 30 min proper exposure in sunlight without applying sunblock creams is crucial to maintain bone health. However, sufficient sun exposure is difficult for many people to achieve.
In cases like a vegetarian diet and a vegan diet, it gets difficult to consume the foods containing vitamin D. In this situation a person can have fortified products like cereals, oatmeal, yoghurt, orange juice and dairy products.
The foods listed in the article are some of the top sources of foods rich in vitamin D. All of foods are high in Vitamin D.
Eating plenty of these will provide enough of this important nutrient for the proper functioning of the body.

Everyone should keep their body fit and healthy. As we have mentioned, Which foods are high in vitamin d. Also, these are the foods with vitamin d for vegetarians. So, You can have them easily without any doubts. Many people after Vitamin D deficiency thinks how to recover Vitamin D in body but don’t feel they have time to eat foods that contain Vitamin D.

In this article, we have explained to you about Which foods contain Vitamin D and how you can involve them in daily life.

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