11 Best High Vitamin D Rich Foods (2021)

vitamin d rich foods
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In this post, You will know the 11 Best Vitamin D Rich Foods.

Basically, When you exposed your body to sunlight, Vitamin D Generate.

One Research found, 40% of American residents are deficient in Vitamin D. It’s because, they spend most of their time in their home, not outside.

vitamin d rich foods
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By the way, here is the top 11 Vitamin D Rich foods list.

Now, Let’s dive into this list…

What Are Vitamin D Rich Foods?

1. Salmon

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One of the Best Vitamin D rich foods is Salman. This is Proper source  of fatty acid . It is mostly used in the USA.

According to the U.S. Department of Agriculture (USDA) Food Composition Database, a 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of DV.

On average, wild-caught salmon packs 3.58 ounces (100-grams) of vitamin D 988 IU per serving, or 124% of DV.

Some studies have found even higher levels of wild salmon – 1,300 IU per serving .

By the way, Only 25 % of Vitamin D is available in Farmed Salmon.

Nevertheless, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% DV.

2. Fatty Fish

Fish with high oil content like herring, mackerel, and tuna is an excellent source of vitamin D. A single fillet of herring provides 360 IU of Vitamin D. 

This amount is nearly half the Daily value of an Adult. 100 Grams of Canned Salmon provide 91% of the daily recommended value of Vitamin D.

Basically, Small Fish is also a reliable one of the best sources of Vitamin D.

3. Eggs

 Eggs are another good source, as well as surprisingly nutritious foods. Those People don’t like to eat Fish, This is for them.

Most of the protein in eggs is found in white, but most of the fats, vitamins, and minerals are found in yolks. A typical egg contains 37 IU of vitamin D or 5% of DV.

Basically, Vitamin D levels in eggs depend on the sun rays exposure and vitamin D content in chicken feed. When the same feed is given, hens raised in outdoor pastures lay eggs 3 to 4 times higher.

In addition, These Vitamin D-rich foods can contain up to 6,000 IU of vitamin D in eggs. This is a total of 7 times more than DV.

This is the Funny Treatment of Egg

4. Mushroom

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Mushroom is one the best Vitamin D rich Foods. Mushroom, fortified foods, is exposed in the sun’s ray while growing which increases the amount of Vitamin D.

 As we all know Sunlight is one of the great sources of getting Vitamin D. 

Mushrooms can synthesize this vitamin after exposure to UV light.

However, produce vitamin D2, whereas animals produce vitamin D3.

Vitamin D2 helps increase blood levels of vitamin D, but it may not be as effective as vitamin D3.

Still, wild mushrooms are a great source of vitamin D2. In fact, some varieties pack up to 2,300 IU per serving of 100-grams – 3X times more than DV (30).

Though, the Amount of Vitamin D varies on the size of the Mushroom.

5. Milk

Most of the Package Milk is fortified with Vitamin D. You need to drink a high amount of Fortified Milk for Better healthy Life.

Cow’s milk, the most widely used milk, is naturally a good source of many nutrients, including calcium, phosphorus, and riboflavin.

A cup of Fortified milk Provides 21% of Daily Vitamin.

In many countries, cow’s milk is protected with vitamin D, usually about 115-130 IU per cup (2–7 ml), or about 15-22% DV.

6. COD Liver Oil

Cod liver oil is a popular supplement. If you do not like fish, taking cod liver oil may be the main reason for receiving certain nutrients that are not available in other sources. Basically, COD liver oil is taken from the Liver of COD fish.

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It is a great source of vitamin D – about 448 + IU per 1 teaspoon (4.9 ml), it contains 56% of a huge amount of DV It has been used for many years to prevent and treat pediatric deficiencies. In addition, 1 tablespoon COD liver Oil gives  you 41mg extra Calories.

Cod liver oil is similarly a great source of vitamin A, 150% DV in just one teaspoon (4.9 ml).

Therefore, be careful with cod liver oil, making sure not to take too much.

Cod liver oil is also high in omega 3 fatty acids, which many people lack.

7. Cheese

Swizz and ricotta Cheeses are variable sources of Vitamin D and Vitamin C. If you want to make your body healthy, these nutrients are very important.

If you take 1 Bit of Swizz Cheese, you can get 6 IU of Vitamin D. And, 1/2 Cup of Ricotta Cheese gives you 12 IU of Vitamin D.

8. Soy milk

Soy Milk is an excellent source of Vitamin D and Calcium. Although, Milk is mentioned in Best Calcium food List Post.


As we know, Vitamin D is found almost exclusively in animal products. Maybe both category people Veg and Non-Veg are at particular risk of not getting enough.

For this reason, plant-based milk alternatives such as soy milk are often found in cow’s milk, along with these nutrients and other vitamins and minerals.

One cup (237 ml) usually contains 13-15% of vitamin D 107-1117 IU, or DV.

9. Orange Juice

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Around 75% of people worldwide are lactose intolerant and another 2-3% have milk allergies.

This is why some countries fortify orange juice with other nutrients such as vitamin D and calcium.

 Though, starting your day with one glass of orange juice is a good Decision. It’s completed your Breakfast Nutrients. Although This is a symbol, You are a Health Conscious Man.

One cup (237 ml) of preserved orange juice with breakfast can start your day with 100% VIV or 12% vitamin D breakfast.

10. Oatmeal and Cereals

Some cereals and instant oatmeal are also protected with vitamin D.

In addition to milk, grains are protected with essential nutrients such as vitamin D.

There are many brands and types of cereals available in the market, you need to know the nutrition label of this packet for exact information before buying.

Half a cup (78 grams) of these foods can provide up to 17% of 54 I136 IU or DV.

Although preserved cereals and oatmeal provide less vitamin D than many natural sources, it can be a good way to increase your intake.

Vitamin D gives us 26% of our daily vitamin D.

11. Oysters

Basically, Oysters known for their amazing nutritional Properties. It is one of the good sources of Vitamin D. 6 medium Oysters can Provide 67% of the daily value of Vitamin D with the other nutruentila Benefits. 

It contains Cholk of Vitamins and minerals that keep your Body Healthy.


There you have it: 11 of the best list of HIgh Vitamin D Rich Foods.

Now We’d like to know from you:

Is there any source of Vitamin D except sunlight here that we missed?

Or maybe you eat one of this food on this list.

Either way, PUT a quick comment below RIGHT NOW.

Disclaimer: This Health Tips or Guide are Written by our Expert Team. For any Emergency or Critical Condition, Contact your Nearest Doctor.

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