NutriBasesNutrition Intelligence

Nutrients

Vitamin D

Regulates calcium and bone health. The Daily Value is 20 mcg (800 IU).

Richest source in our database: Fish Oil, Cod Liver (250 mcg per 100 g). Read the full vitamin d foods, fortification, and sunlight guide.

Daily Value (DV) 20 mcg
Unit mcg per 100 g
Guidance Getting enough of this nutrient is generally important.

Understanding vitamin d

What it does

Vitamin D helps the body absorb calcium and phosphorus, making it essential for building and maintaining strong bones. It also plays a role in muscle function and the immune system. It is unusual among vitamins because the skin can make it from sunlight.

When intake falls short

Low vitamin D is common, since few foods contain much of it and sun exposure varies with season, skin tone and lifestyle. Severe deficiency causes rickets in children and soft, weak bones, called osteomalacia, in adults. Older adults, people with darker skin, those who cover up or stay indoors, and exclusively breastfed infants are at higher risk.

Absorption & pairing

Vitamin D is fat-soluble, so taking it with a meal that contains some fat improves absorption. Because it works hand in hand with calcium, the two are often paired for bone health.

Food-first strategy

Few foods are naturally rich in vitamin D, so lean on fatty fish like salmon, sardines and trout, egg yolks, and fortified foods such as milk, plant milks and cereal. A serving of salmon can supply a full day's 20 mcg, or 800 IU, Daily Value. Sensible sun exposure and, when needed, supplements help fill the gap.

Vitamin D is often called the sunshine vitamin because skin makes it from ultraviolet light. 20 micrograms of vitamin D equals 800 international units, or IU. Fatty fish is one of the very few naturally rich food sources of vitamin D.

Foods highest in vitamin d

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Fish Oil, Cod Liver250 mcg1250%
  2. Mushrooms, Brown31.9 mcg160%
  3. Mushrooms, Portabella28.4 mcg142%
  4. Mushrooms, Maitake28.1 mcg141%
  5. Fish, Halibut27.4 mcg137%
  6. Mushroom, White26.2 mcg131%
  7. Fish, Mackerel25.2 mcg126%
  8. Fish, Carp24.7 mcg124%
  9. Fish, Eel23.3 mcg117%
  10. Salmon, Sockeye21.5 mcg108%
  11. Fish, Salmon21 mcg105%
  12. Fish, Trout19 mcg95%

See also

Foods highest in vitamin d Vitamin D Foods, Fortification, and Sunlight guide Meat & Poultry Highest in Vitamin D Fish & Seafood Highest in Vitamin D Eggs & Dairy Highest in Vitamin D All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.