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.
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Vitamin D content: 12.06 microgram (mcg), 60% of the Daily Value (DV)Serving size: 3 ounces (oz), wild rainbow trout, steamed
This portion of trout also contains:
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
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Vitamin D content: 383 International Units (IU), 48% of the DVServing size: 3 oz, wild coho salmon cooked with dry heat
This portion of salmon also contains:
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
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Vitamin D content: 199 IU, 24.9% of the DVServing size: 8 oz, unsweetened
This portion of almond milk also contains:
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
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Vitamin D content: 178 IU, 22% of the DVServing size: 3.75 oz of Atlantic sardines, canned in oil and drained
This portion of sardines also contains:
Calories: 191Fat: 10.5 gProtein: 22.6 gCarbohydrates: 0 gVitamin B12: 8.22 mcg, 343% of the DVCalcium: 351 milligrams (mg), 27% of the DVSelenium: 48.5 mcg, 88% of the DV
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Vitamin D content: 156.4 IU, 19.5% of the DVServing size: 8 oz, unsweetened
This portion of oat milk also contains:
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
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Vitamin D content: 124 IU, 15.5% of the DVServing size: 1 cup of whole (3.25%) milk
This portion of dairy milk also contains:
Calories: 149
Fat: 7.93 g
Protein: 7.69 g
Carbohydrates: 11.7 g
Potassium: 322 mg
Vitamin A: 112 mcg, 12.4% of the DV
Calcium: 276 mg, 21.2% of the DV
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Vitamin D content: 120 IU, 15% of the DVServing size: 8 oz
This portion of soy milk also contains:
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
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Vitamin D content: 43.5 IU, 5.4% of the DVServing size: One large whole hard-boiled egg
A hard-boiled egg also contains:
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
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Vitamin D content: 40 IU, 5% of the DVServing size: 3 oz of skipjack tuna, cooked with dry heat
This portion of tuna also contains:
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
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Vitamin D content: 40.6 IU, 5% of the DVServing size: 1 cup of cooked shiitake mushrooms
This portion of shiitake mushrooms also contains:
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
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.
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.
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Vitamin D content: 40 IU, 5% of the DVServing size: 1 cup of Cheerios
Some cereals are fortified with vitamin D, meaning the cereal has had nutrients added to it. If you’re counting on cereal as a source of vitamin D, be sure to check each product’s label for the Daily Value per serving.
This portion of Cheerios also contains:
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
The amount of vitamin D you need depends on your age and your risk for vitamin D deficiency.
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.
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.
People at high risk of vitamin D deficiency may need to consume higher levels. This includes:
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’s ability to convert vitamin D into a form your cells can use.
