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The richest vitamin D foods are fatty fish such as rainbow trout and salmon, cod liver oil and mushrooms that have been exposed to ultraviolet (UV) light. Very few foods contain much vitamin D naturally, so most Americans get the bulk of their dietary vitamin D from fortified foods such as milk, plant milks, orange juice and breakfast cereals. Below you will find a ranked table built from USDA FoodData Central, the official daily reference values, how sunlight fits in, vegan options and who is more likely to run low.
Peptide Labs does not sell food; we carry a few supplements whose labels list vitamin D, described below with label facts only. This article is general information, not medical advice.
Key Takeaways
- In the USDA table, only fish, cod liver oil and UV-exposed mushrooms reach 20% of the Daily Value in a normal serving.
- Fortified milk, plant milks, orange juice and cereals supply most of the vitamin D in American diets.
- Eggs, beef liver and cheese contain small amounts; ordinary mushrooms grown in the dark contain almost none.
- The RDA is 15 mcg (600 IU) for ages 1 to 70 and 20 mcg (800 IU) over 70; the food label Daily Value is 20 mcg.
- If you think you are low, ask a clinician about testing rather than guessing.
Top vitamin D foods: the USDA table
The table lists foods high in vitamin D per common serving, using USDA FoodData Central (SR Legacy) values and the FDA Daily Value of 20 micrograms (mcg), which equals 800 International Units (IU). A food that provides 20% of the Daily Value or more counts as a high source on a Nutrition Facts label. The number after each food is its FoodData Central ID, so you can look up the full record.
| Food (FDC ID) | Serving | Vitamin D (mcg) | IU | % Daily Value |
|---|---|---|---|---|
| Cod liver oil (173577) | 1 tablespoon | 34.0 | 1,360 | 170% |
| Rainbow trout, farmed, cooked (173718) | 3 oz | 16.2 | 645 | 81% |
| Sockeye salmon, cooked (173692) | 3 oz | 14.2 | 570 | 71% |
| Pink salmon, canned, drained (175175) | 3 oz | 12.3 | 493 | 62% |
| Atlantic salmon, farmed, cooked (175168) | 3 oz | 11.1 | 447 | 56% |
| White mushrooms, UV-exposed, raw (169376) | 1/2 cup sliced | 9.2 | 366 | 46% |
| Halibut, cooked (174201) | 3 oz | 4.9 | 196 | 25% |
| Atlantic herring, cooked (175117) | 3 oz | 4.6 | 182 | 23% |
| Tilapia, cooked (175177) | 3 oz | 3.1 | 128 | 16% |
| 2% milk, vitamin D added (171267) | 1 cup | 2.9 | 120 | 15% |
| Soymilk, vitamin D added (172456) | 1 cup | 2.7 | 104 | 13% |
| Orange juice, vitamin D added (169101) | 1 cup | 2.5 | 100 | 12% |
| Sardines, canned in oil (175139) | 2 sardines | 1.2 | 46 | 6% |
| Egg, hard-boiled (173424) | 1 large | 1.1 | 44 | 6% |
| Beef liver, pan-fried (168627) | 3 oz | 1.0 | 42 | 5% |
| Light tuna, canned in water (173709) | 3 oz | 1.0 | 40 | 5% |
| White mushrooms, not UV-exposed (169251) | 1/2 cup | 0.1 | 2 | 0% |
Three things to keep in mind when reading the numbers. First, values for fish vary with species, season and whether the fish was farmed or wild, so read them as typical figures rather than exact amounts. Second, fortified products differ by brand, so the Nutrition Facts label on your carton is the number that counts; FDA requires labels to list vitamin D in micrograms. Third, the NIH Office of Dietary Supplements (ODS) notes that animal foods also contain a related form, 25-hydroxyvitamin D, that FoodData Central does not count, and research on how much it adds is still emerging.
How much vitamin D do you need?
The Recommended Dietary Allowances (RDAs) below come from the Food and Nutrition Board and are listed in the ODS fact sheet. They are official reference values for healthy people, not personal advice, and they were set on the assumption of minimal sun exposure. As the ODS fact sheet notes, one microgram equals 40 IU.
| Age group | RDA (mcg) | RDA (IU) |
|---|---|---|
| Infants 0 to 12 months (Adequate Intake) | 10 | 400 |
| Children and adults 1 to 70 years | 15 | 600 |
| Adults over 70 | 20 | 800 |
| Pregnancy and breastfeeding | 15 | 600 |
Most people fall short from food alone. ODS reports that in national survey data from 2015 to 2016, average intake from foods and drinks was 5.1 mcg for men and 4.2 mcg for women, and that 92% of men and more than 97% of women ate less than the estimated average requirement. That gap is one reason sunlight and fortified foods matter so much. The Food and Nutrition Board also set a Tolerable Upper Intake Level of 100 mcg (4,000 IU) a day from age 9; ODS notes that reported cases of vitamin D toxicity came from supplements, not from food.
Foods with vitamin D, group by group
Fatty fish and fish liver oil
Fatty fish are the classic vitamin D rich foods. ODS names the flesh of fatty fish, such as trout, salmon, tuna and mackerel, and fish liver oils as among the richest natural sources. A single serving of trout or sockeye salmon provides well over half the Daily Value. Canned pink salmon is a convenient option, and leaner white fish such as halibut and tilapia contribute less. If you also want omega-3 fats, our guide to krill oil vs fish oil covers those supplements.
Mushrooms exposed to UV light
Mushrooms make vitamin D2 when exposed to UV light, much as human skin makes D3 in sunlight. Ordinary white mushrooms grown indoors in the dark contain almost none, while the UV-exposed version in the table jumps to nearly half the Daily Value per half cup. Look for wording such as “high in vitamin D” or “UV-exposed” on the package. ODS adds that the FDA has approved UV-exposed mushroom powder as a food additive that can be used as a source of vitamin D2.
Fortified milk, plant milks, juice and cereal
According to ODS, almost all of the US milk supply is voluntarily fortified with about 120 IU per cup, usually as vitamin D3, while cheese and ice cream usually are not. Soy, almond and oat drinks are often fortified to similar levels, and some brands of orange juice, yogurt, margarine and many ready-to-eat cereals have added vitamin D. Canada, by contrast, requires vitamin D in milk. Because fortification is voluntary in the US, check each label.
Eggs, liver and cheese
These are small contributors. The vitamin D in an egg is in the yolk, and the amount depends partly on what the hen was fed. Beef liver and cheese supply only a few percent of the Daily Value per serving, so they help round out an eating pattern rather than fill the gap on their own.
Vegan vitamin D sources
ODS notes that vitamin D deficiency is more common in people who follow vegan or ovo-vegetarian diets, who are lactose intolerant or who have a milk allergy. The main vegan vitamin D sources are UV-exposed mushrooms and fortified foods such as plant milks, orange juice and cereals. Check whether a fortified food uses vitamin D2 or D3: ODS explains that D2 is made from yeast, D3 is typically made from lanolin in sheep’s wool, and an animal-free D3 sourced from lichen also exists. If a label does not say, ask the manufacturer.
Vitamin D from sunlight
Skin makes vitamin D3 when ultraviolet B rays reach uncovered skin, and ODS says most people meet at least some of their needs this way. How much you make depends on season, time of day, cloud cover, smog, sunscreen and skin pigment, and older adults and people with darker skin make less. UVB does not pass through window glass. Because of all these variables, ODS says it is difficult to give guidelines on how much sun is enough. UV radiation is also a cause of skin cancer, and federal agencies advise sun protection, so food and fortified products are the more predictable route. Experts do not believe that too much sun causes vitamin D toxicity.
Who may run low, and when to ask a clinician
ODS lists the groups most likely to have inadequate vitamin D status:
- Breastfed infants, because breast milk contains little vitamin D; pediatricians advise on this.
- Older adults, whose skin makes less vitamin D and who often spend more time indoors.
- People with limited sun exposure, including those who are homebound or cover most of their skin.
- People with darker skin.
- People with conditions that limit fat absorption, people with obesity and those who have had gastric bypass surgery.
No national professional organization recommends screening everyone for vitamin D deficiency, so talk to your clinician if you are in one of these groups or have symptoms you are worried about. Some medicines matter too: ODS notes that the weight-loss drug orlistat, sold as Xenical and alli, can reduce absorption of vitamin D, and it also lists statins, steroids and thiazide diuretics as medicines to discuss with your care team.
Vitamin D in supplements we carry
Two products we sell list vitamin D on their Supplement Facts panels as part of a broader formula. Metamucil Fiber Gummies for Adults with Vitamins C, D, B12 combine inulin and soluble corn fiber with vitamins C, D and B12, and the label advises consulting a physician first if you take medication or are pregnant or breastfeeding. Bragg Apple Cider Vinegar Capsules list vitamin D3 (cholecalciferol) and zinc alongside an apple cider vinegar blend in vegan capsules. Neither is a substitute for a varied diet. Our guides to vitamin D3 with K2, calcium supplements and third-party tested supplements cover the supplement side, and our list of B12 foods is the companion to this one.
Frequently Asked Questions
Which food has the most vitamin D?
Per serving, cod liver oil, farmed rainbow trout and sockeye salmon top the USDA data, followed by other salmon and UV-exposed mushrooms.
Are eggs a good source of vitamin D?
Eggs contribute a little. One large hard-boiled egg provides about 6% of the Daily Value, all of it in the yolk.
Do mushrooms have vitamin D?
Only meaningful amounts if they were exposed to UV light. Ordinary mushrooms grown in the dark contain almost none.
What are good vegan vitamin D sources?
UV-exposed mushrooms and fortified plant milks, orange juice and cereals. Check whether the added vitamin D is D2 or D3 and how it was sourced.
Can you get enough vitamin D from food alone?
It is hard. National survey data show most Americans eat less than the estimated requirement, which is why fortified foods and some sun exposure matter.
Can you get too much vitamin D from food?
Reported toxicity cases came from supplements, not food or sun. The upper intake level is a reference value for total intake from all sources.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before adding any supplement, especially if you take medicines, are pregnant or have a medical condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Vitamin D3 K2: Why They Are Paired, What Studies Show and Who Should Be Careful, Calcium Supplement Guide: Citrate vs Carbonate, Safety and Food, B12 Foods: Animal, Fortified and Vegan Sources Ranked.