Vitamin D isn’t found in a lot of foods, but there are foods that contain more than an egg does.Salmon, trout, sardines, mushrooms and fortified milks may all have more vitamin D than eggs.Enjoy milk in a smoothie or latte, sautéed mushrooms or a grilled salmon or trout for dinner.
Vitamin D, often called the “sunshine vitamin,” is essential for maintaining healthy bones, supporting immune function and regulating mood. Unfortunately, many people don’t get enough vitamin D, especially in the winter months when sunlight exposure is limited. This fat-soluble vitamin is found naturally in some foods, which is why it’s important to know the best dietary sources to ensure you’re meeting your needs.
The recommended daily intake of vitamin D is 600 IU (international units) for most adults, increasing to 800 IU for those over 70. While an egg is often celebrated for its nutritional value, one large egg only contains about 44 IU of vitamin D, which accounts for just 7% of the daily recommended intake. For those looking to up their vitamin D game, there are plenty of foods with even more of this vital nutrient.
In this article, we’ll highlight six foods that offer more vitamin D than an egg, along with tips on how to incorporate them into your meals.
1. Trout
3 ounces = 645 IU Vitamin D (108% Daily Value)
Trout is an excellent source of vitamin D, with a 3-ounce serving providing 645 IU—more than 100% of the daily recommended intake for most adults. This makes it one of the richest natural sources of vitamin D. In addition to its vitamin D content, trout is packed with high-quality protein and heart-healthy omega-3 fatty acids, which can help fight inflammation and support cardiovascular health. Trout can be grilled, baked or pan-fried and pairs well with a variety of flavors.
2. Mushrooms (Exposed to UV Light)
½ cup = 505 IU Vitamin D (84% DV)
Mushrooms that have been exposed to UV light are one of the few plant-based sources of vitamin D. When exposed to UV light with their gills (also called lamellae) facing up, mushrooms can produce significant amounts of vitamin D. A ½ cup of UV-exposed mushrooms contains up to 366 IU of vitamin D, making them a great option for those following vegetarian and vegan diets. Mushrooms also provide important nutrients like selenium, potassium and B vitamins. Add mushrooms to stir-fries, soups or pasta dishes.
3. Salmon
3 ounces = 447 IU Vitamin D (75% DV)
Salmon is one of the richest natural sources of vitamin D. A 3-ounce serving of cooked salmon provides around 447 IU of vitamin D, covering about 75% of your daily needs. Wild-caught salmon tends to have higher levels of vitamin D than farmed salmon, but both are excellent sources. Salmon is also packed with omega-3 fatty acids, which support brain health and heart health and help to reduce inflammation. You can grill or bake salmon for an easy weeknight dinner and canned salmon is great to keep in your pantry for a quick addition to a salad or to make salmon cakes.
4. Fortified Dairy Milk
1 cup = 124 IU Vitamin D (21% DV)
Fortified cow’s milk is a staple in many households and a reliable source of vitamin D. One cup provides 124 IU of vitamin D. In addition to vitamin D, cow’s milk is also rich in calcium and vitamin B12, both of which are essential for numerous body functions including supporting bone health and energy production. Whether you drink it straight, pour it over cereal or use it in recipes, milk can help ensure you’re meeting your daily nutritional needs.
5. Sardines
2 sardines = 46 IU Vitamin D (8% DV)
Just two sardines provide 46 IU of vitamin D, narrowly exceeding the amount you will find in one egg. Sardines are also rich in calcium, vitamin B12 and omega-3s, making them a great option for supporting bone and heart health. Plus, if you buy them canned, they’re a quick and easy option for adding protein and nutrients to your meals in a pinch. Sardines are perfect on toast, in salads or mixed into pasta dishes.
6. Fortified Plant-Based Milk
Many plant-based milks, such as almond, soy and oat milks, are fortified with vitamin D to match the levels found in cow’s milk. The amount of vitamin D in plant-based milks is variable, but most are fortified with some vitamin D. Many fortified plant-based milks are also enriched with calcium and vitamin B12. Use plant-based milk in your coffee, smoothies or cereals. You can also use it as a base for creamy soups or sauces.
Our Expert Take
Eggs are a nutritious food, and they can be a healthy addition to your eating pattern if you enjoy them. But when it comes to vitamin D, there are several foods that provide more of this essential nutrient. From salmon to fortified plant-based milk, these foods can help you meet your daily vitamin D requirements and support your overall health.
