Nutrient guide
Foods high in vitamin D
Few foods contain much vitamin D. Fatty fish and UV-exposed mushrooms lead, and fortified milk, plant drinks and juices add more. Here are 15 common foods ranked by vitamin D per serving.
What is vitamin D?
Vitamin D helps the body absorb calcium and is needed for healthy bones. The body makes it when skin is exposed to sunlight, and it also comes from food.
Fatty fish such as trout and salmon are among the few natural sources, along with mushrooms exposed to UV light. In many countries milk, plant drinks, juices and cereals are fortified with vitamin D, so the label is the best guide.
How much vitamin D do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 15 mcg (600 IU) | 15 mcg (600 IU) |
| 31–50 years | 15 mcg (600 IU) | 15 mcg (600 IU) |
| 51 years and older | 15 mcg (600 IU) | 15 mcg (600 IU) |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Adults aged 71 and older: 20 mcg (800 IU). Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Vitamin D in common foods
| Food | Serving | Per serving (mcg) | Per 100 g (mcg) |
|---|---|---|---|
| UV-exposed mushrooms (raw) | 1 cup (72 g) | 23 | 32 |
| Farmed rainbow trout (cooked) | 3 oz (85 g) | 16 | 19 |
| Sockeye salmon (cooked) | 3 oz (85 g) | 14 | 17 |
| Canned pink salmon | 3 oz (85 g) | 12 | 15 |
| Farmed Atlantic salmon (cooked) | 3 oz (85 g) | 11 | 13 |
| Halibut (cooked) | 3 oz (85 g) | 4.9 | 5.8 |
| Atlantic herring (cooked) | 3 oz (85 g) | 4.6 | 5.4 |
| Sardines canned in oil (with bones) | 3 oz (85 g) | 4.1 | 4.8 |
| Chocolate milk (reduced fat) | 1 cup (250 g) | 3 | 1.2 |
| Milk (2% fat, vitamin D added) | 1 cup (244 g) | 2.9 | 1.2 |
| Soy milk (unsweetened, fortified) | 1 cup (243 g) | 2.9 | 1.2 |
| Orange juice with added calcium and vitamin D | 1 cup (249 g) | 2.5 | 1 |
| Yellowfin tuna (cooked) | 3 oz (85 g) | 1.7 | 2 |
| Egg (hard-boiled) | 1 piece (50 g) | 1.1 | 2.2 |
| Beef liver (braised) | 3 oz (85 g) | 1 | 1.2 |
Ranked by amount per serving among 146 common foods, with at most 8 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Fortified foods vary by brand and country; the values shown are USDA's for the products named.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 168557, 173718, 173692, 175175, 175168, 174201, 175117, 175139, 170880, 171267, 175215, 169101, 172006, 173424, 168626.
How to see your own vitamin D intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Vitamin D is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much vitamin D do adults need per day?
U.S. reference values for adults are 15–20 mcg a day, depending on age. The table above lists each age group.
Which foods are highest in vitamin D?
Among the foods in the table, UV-exposed mushrooms (23 mcg), farmed rainbow trout (16 mcg), and sockeye salmon (14 mcg) have the most per serving. Per 100 g, the most concentrated are UV-exposed mushrooms (32 mcg), farmed rainbow trout (19 mcg), and sockeye salmon (17 mcg).
How can I track my vitamin D intake?
Log your meals in Track Macro. The free All nutrients view shows vitamin D against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.