1. Salmon : Salmon is a popular fatty fish and a great source of vitamin D. According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV. Whether the salmon is wild or farmed can make a big difference in the vitamin D content. On average, wild-caught salmon has more vitamin D. The amount of vitamin D will vary depending on where the salmon is caught and the time of year.
2. Herring and sardines : Herring is a fish eaten around the world. It is often smoked or pickled. This small fish is also a great source of vitamin D. Fresh Atlantic herring provides 214 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV. If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 113 IU per 3.5-ounce (100-gram) serving, or 14% of the DV. Pickled herring also contains a high amount of sodium, at 870 mg per serving unless you are trying to lower your salt intake. Canned sardines are a good source of vitamin D as well. A 3.5-ounce (100-gram) serving provides 193 IU or 24% of the DV.
3. Cod liver oil : Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil is another way to get nutrients that are hard to get otherwise. It’s an excellent source of vitamin D. At about 450 IU per teaspoon (4.9 mL), it clocks in at a massive 56% of the DV. It has been used for many years to treat vitamin D deficiency. It also has a history of being used as part of treating rickets, psoriasis, and tuberculosis.
4. Canned tuna : Many people enjoy canned tuna because of its flavor and easy storage methods. It is typically cheaper than buying fresh fish. Canned light tuna packs up to 269 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV. Mercury is a heavy metal found in many types of fish. Bigger types of fish contain more mercury than smaller ones. The amount of mercury in canned tuna depends on the type of tuna. Light canned tuna comes from smaller fish and is lower in mercury.
5. Egg yolks : Fish are not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food. Most of the protein in an egg is found in the white, and the fat, vitamins, and minerals are found mostly in the yolk. The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV.
6. Mushrooms : Other than fortified foods, mushrooms are the only sufficient non-animal source of vitamin D. Like humans, mushrooms can synthesize vitamin D when exposed to UV light. However, mushrooms produce vitamin D2, whereas animals produce vitamin D3. Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3.
7. Vitamin D fortified foods : Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish. Cow’s milk is a naturally good source of many nutrients, including calcium, phosphorous, and riboflavin. In several countries, cow’s milk is fortified with vitamin D. Since vitamin D is found almost exclusively in animal products, vegetarians and vegans may find it trickier to get enough.
For this reason, plant-based milk substitutes such as soy milk are often fortified with vitamin D, along with other nutrients usually found in cow’s milk.