{"id":255096,"date":"2026-01-20T23:09:27","date_gmt":"2026-01-20T23:09:27","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/255096\/"},"modified":"2026-01-20T23:09:27","modified_gmt":"2026-01-20T23:09:27","slug":"11-foods-highest-in-vitamin-d","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/255096\/","title":{"rendered":"11 Foods Highest in Vitamin D"},"content":{"rendered":"

You can get vitamin D naturally from several animal-based foods and a few plant-based foods. Vegetables, fruits, whole grains, nuts, legumes, and other whole plant foods do not provide vitamin D.\n<\/p>\n

istetiana \/ Getty Images<\/p>\n

Vitamin D content: 12.06 microgram (mcg), 60% of the Daily Value (DV)Serving size: 3 ounces (oz), wild rainbow trout, steamed<\/p>\n

This portion of trout also contains:\n<\/p>\n

Calories: 106.8Fat: 4.68 grams (g)Protein: 15.12 gCarbohydrates: 0 gPotassium: 285.6 mgVitamin B12: 2.97 mcg, 111% of the DVSelenium: 17.88 mcg, 32.5% of the DV<\/p>\n

Delia Pirvu \/ 500px \/ Getty Images<\/p>\n

Vitamin D content: 383 International Units (IU), 48% of the DVServing size: 3 oz, wild coho salmon cooked with dry heat<\/p>\n

This portion of salmon also contains:\n<\/p>\n

Calories: 118Fat: 3.66 gProtein: 19.9 gCarbohydrates: 0 gPotassium: 369 mgVitamin B12: 4.25 mcg, 177% of the DVSelenium: 32.3 mcg, 58% of the DV<\/p>\n

jayk7 \/ Getty Images<\/p>\n

Vitamin D content: 199 IU, 24.9% of the DVServing size: 8 oz, unsweetened<\/p>\n

This portion of almond milk<\/a> also contains:\n<\/p>\n

Calories: 28.8Fat: 2.5 gProtein: 1.01 gCarbohydrates: 1.01 gPotassium: 161 mgCalcium: 451 mg, 34.7% of the DVVitamin E: 7.2 mg, 48% of the DV<\/p>\n

Nitas \/ Getty Images<\/p>\n

Vitamin D content: 178 IU, 22% of the DVServing size: 3.75 oz of Atlantic sardines, canned in oil and drained<\/p>\n

This portion of sardines<\/a> also contains:\n<\/p>\n

Calories: 191Fat: 10.5 gProtein: 22.6 gCarbohydrates: 0 gVitamin B12:\u00a08.22 mcg, 343% of the DVCalcium: 351 milligrams (mg), 27% of the DVSelenium: 48.5 mcg, 88% of the DV<\/p>\n

Westend61 \/ Getty Images<\/p>\n

Vitamin D content: 156.4 IU, 19.5% of the DVServing size: 8 oz, unsweetened<\/p>\n

This portion of oat milk<\/a> also contains:\n<\/p>\n

Calories: 110Fat: 6.325 gProtein: 1.84 gCarbohydrates: 11.73 gPotassium: 340 mgCalcium: 340 mg, 26% of the DVPhosphorus: 204.7 mg, 16.4% of the DV<\/p>\n

boonchai wedmakawand \/ Getty Images<\/p>\n

Vitamin D content: 124 IU, 15.5% of the DVServing size: 1 cup of whole (3.25%) milk<\/p>\n

This portion of dairy milk also contains:\n<\/p>\n

Calories: 149
\nFat: 7.93 g
\nProtein: 7.69 g
\nCarbohydrates: 11.7 g
\nPotassium: 322 mg
\nVitamin A:<\/a> 112 mcg, 12.4% of the DV
\nCalcium: 276 mg, 21.2% of the DV<\/p>\n

manusapon kasosod \/ Getty Images<\/p>\n

Vitamin D content: 120 IU, 15% of the DVServing size: 8 oz<\/p>\n

This portion of soy milk<\/a> also contains:\n<\/p>\n

Calories: 110Fat: 4.5 gProtein: 7.99 gCarbohydrates: 9 gFiber: 1.92 gPotassium: 379 mgVitamin A: 499 mcg, 55% of the DVCalcium: 451 mg, 34.7% of the DV<\/p>\n

BURCU ATALAY TANKUT \/ Getty Images<\/p>\n

Vitamin D content: 43.5 IU, 5.4% of the DVServing size: One large whole hard-boiled egg<\/p>\n

A hard-boiled egg also contains:\n<\/p>\n

Calories: 77.5Fat: 5.3 gProtein: 6.3 gCarbohydrates: 0.56 gVitamin A: 74.5 mcgVitamin B12: 0.555 mcg, 23% of the DVSelenium: 15.4 mcg, 28% of the DV<\/p>\n

Fiordaliso \/ Getty Images<\/p>\n

Vitamin D content: 40 IU, 5% of the DVServing size: 3 oz of skipjack tuna, cooked with dry heat<\/p>\n

This portion of tuna also contains:\n<\/p>\n

Calories: 73.1Fat: 0.816 gProtein: 16.5 gCarbohydrates: 0 gVitamin B12: 2.17 mcg, 90% of the DVSelenium: 60 mcg, 109% of the DV<\/p>\n

Karl Tapales \/ Getty Images<\/p>\n

Vitamin D content: 40.6 IU, 5% of the DVServing size: 1 cup of cooked shiitake mushrooms<\/p>\n

This portion of shiitake mushrooms<\/a> also contains:\n<\/p>\n

Calories: 81.2Fat: 0.319 gProtein: 2.26 gCarbohydrates: 20.9 gFiber: 3.04 gZinc: 1.93 mg, 17.5% of the DVCopper: 1.3 mg, 144% of the DVSelenium: 36 mcg, 65.4% of the DV<\/p>\n

Sun-exposed mushrooms provide even more vitamin D. When commonly consumed mushrooms are exposed to a source of ultraviolet (UV) radiation, such as sunlight or a UV lamp, their vitamin D content increases.\n<\/p>\n

The vitamin D content in UV-exposed mushrooms may decrease with storage and cooking. Researchers recommend consuming the mushrooms before the best-by date to get a vitamin D level above 10 micrograms per 100 grams. This level is higher than most vitamin D-containing foods and similar to the daily requirement.\n<\/p>\n

Anna Chaplygina \/ Getty Images<\/p>\n

Vitamin D content: 40 IU, 5% of the DVServing size: 1 cup of Cheerios<\/p>\n

Some cereals are fortified with vitamin D, meaning the cereal has had nutrients added to it. If you\u2019re counting on cereal as a source of vitamin D, be sure to check each product\u2019s label for the Daily Value per serving.\n<\/p>\n

This portion of Cheerios also contains:\n<\/p>\n

Calories: 104Fat: 1.85 gProtein: 3.47 gCarbohydrates: 20.5 gFiber: 2.83 gCalcium: 100 mgIron: 8.09 mg, 45% of the DVZinc: 3.75 mg, 34% of the DV<\/p>\n

The amount of vitamin D you need depends on your age and your risk for vitamin D deficiency.\n<\/p>\n

From childhood through late adulthood, you generally need about 600 IU of vitamin D per day. This amount also applies to people who are pregnant or breastfeeding.\n<\/p>\n

Infants younger than 1 year need 400 IU of vitamin D per day. Adults older than 70 years should aim to get 800 IU per day.\n<\/p>\n

People at high risk of vitamin D deficiency<\/a> may need to consume higher levels.\u00a0This includes:\n<\/p>\n

Breastfed infants: Since human milk is a poor source of vitamin D, breastfed and partially breastfed infants should receive a daily 400 IU supplement.Older adults: As you get older, your skin doesn’t produce as much vitamin D when exposed to sunlight.People with dark skin: Darker skin produces less vitamin D from sun exposure.People with digestive disorders: Conditions like Crohn’s disease, ulcerative colitis, and celiac disease make it more difficult to absorb nutrients from food.People who have had gastric bypass surgery: This weight loss procedure creates a new route around (bypasses) a part of the small intestine where vitamin D is absorbed, making it more difficult for the body to absorb the vitamin.People with obesity: People with high body fat levels are more likely to have vitamin D deficiency, though the exact relationship is still unknown.
People who take medicines that affect vitamin D levels: These include certain cholesterol, anti-seizure, steroid, and weight-loss drugs.People with chronic kidney or liver disease: These conditions can affect your body\u2019s ability to convert vitamin D into a form your cells can use.<\/p>\n","protected":false},"excerpt":{"rendered":"You can get vitamin D naturally from several animal-based foods and a few plant-based foods. Vegetables, fruits, whole…\n","protected":false},"author":2,"featured_media":255097,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446],"class_list":{"0":"post-255096","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-ie","10":"tag-ireland","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/255096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=255096"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/255096\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/255097"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=255096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=255096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=255096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}