35 Foods High in Vitamin D to Keep You Healthy & Young

Vitamin D is essential to healthy bones, bodies, and minds. By far, the best way to fill your Vitamin D quota is by soaking up some sunshine. But in some climates and seasons, getting enough sunlight isn’t always possible. Fortunately, you can get your fill of Vitamin D from many different foods sources.

35 Foods High in Vitamin D- and why it is so important.

1. Herring

Herring, along with many other types of fish, is an excellent source of Vitamin D. A single fillet, or about 143 grams, brings over half the daily value of Vitamin D the body needs. It’s high in other nutrients as well, including protein, calcium, and phosphorus. Include more fish such as herring in your diet if you’re concerned about getting enough Vitamin D.

Serving Size (1 fillet, or 143 grams), 306 IU of Vitamin D (51% DV), 290 calories.

2. White Mushrooms

People absorb Vitamin D when they’re out in the sun, so it should be no surprise that the same is true for many vegetables. White mushrooms, also called white button mushrooms, are a fantastic source of Vitamin D when they’ve been exposed to the sun’s UV light while growing. They also provide a number of other health benefits, so adding them to your diet can improve your health all around.

Serving Size (1 ounce), 8 IU of Vitamin D (1% DV), 20 calories.

whole milk is rich in vitamin d

3. Whole Milk

Some of the milk you can find at the grocery store has been fortified with Vitamin D. Make sure you’re drinking plenty of fortified whole milk when you’re concerned about getting enough Vitamin D to keep you looking and feeling young and healthy. A cup of fortified whole milk provides the body with about 21% of the Vitamin D it needs for the day.

Serving Size (1 cup), 124 IU of Vitamin D (21% DV), 160 calories.

4. Deli Ham

A slice of ham that you buy at the deli contains enough Vitamin D to account for about 5% of the recommended amount of Vitamin D for the day. It’s a great way to add a quick Vitamin D boost when you need your fill. Like most deli meats, ham can be high in cholesterol and sodium, so be sure to enjoy it in moderation.

Serving Size (1 slice), 28 IU of Vitamin D (5% DV), 26 calories.

5. Cod Liver Oil

As you might have guessed from the name, cod liver oil comes from the liver of the cod fish. You can find it in oil form or in capsule form. And though it’s actually considered a supplement instead of a food, taking it is one of the easiest ways to get more Vitamin D.

Serving Size (1 tsp), 450 IU of Vitamin D (75% DV), 41 calories.


6. Sushi

The calories and health benefits of sushi can vary depending on the variety, but in general, four pieces of sushi may provide you with 2% of the recommended daily Vitamin D. All the Vitamin D in sushi comes from the raw fish used to prepare it. The rice and seaweed also provide important health benefits, and these are all reasons why many people consider sushi to be a healthy food choice.

Serving Size (4 pieces), 14 IU of Vitamin D (2% DV), 130 calories.

tofu

7. Tofu

Many soy products such as tofu are fortified with both calcium and Vitamin D, so be sure to check the labels when you’re at the grocery store. Fortified tofu can provide your body with as much as 39% of the daily recommended value of Vitamin D per 100 gram serving. It is also a high protein source!

Serving Size (100 grams), 157 IU of Vitamin D (39% DV), 88 calories.

8. Swiss Cheese

Vitamins D and C make a great duo, and both are essential in helping you feel healthier and look younger. Swiss cheese is a viable source of both of these vitamins, so if you’re worried you’re not getting enough of either in your diet, a quick way to help is by adding a slice of Swiss cheese to your sandwich or burgers, or sprinkling a handful of shredded cheese over your salad or pasta.

Serving Size (1 slice), 6 IU of Vitamin D (1% DV), 106 calories.

9. Eggs

A whole, large egg contains enough Vitamin D to account for about 7% of the daily recommended intake. And that’s not the only nutrient found in eggs that will help keep you healthy and young: eggs also contain protein, essential amino acids, choline, and sulphur. The wide variety of vitamins and minerals housed inside an egg are great for promoting healthy hair and nails, along with a healthy body overall.

Serving Size (1 large egg), 44 IU of Vitamin D (7% DV), 102 calories.

10. Soy Milk

Many people drink soy milk for the benefits of healthy soy. If you’re concerned about the amount of Vitamin D and calcium in soy milk versus whole milk, you don’t need to worry; soy milk is a viable source of both. One cup amounts to about 17% of the recommended Vitamin D for the day, and about 6% of the recommended amount of calcium.

Serving Size (1 cup), 102 IU of Vitamin D (17% DV), 132 calories.

11. Caviar

If you’re like most people, one mention of caviar and you start thinking of swanky lounges and high-class parties. But caviar (fish eggs) can play a part in anyone’s healthy, balanced diet. Caviar contains a cocktail of various vitamins, minerals, and essential fats, all of which make it a great immune-system booster and quick source of Vitamin D when your body needs to reach its quota for the day.

Serving Size (1 tablespoon), 19 IU of Vitamin D (3% DV), 13 calories.

salmon

12. Canned Salmon

Eating canned salmon is a great way to meet your Vitamin D requirements for the day. Fresh salmon is great too, but canned salmon allows you to stock up for those dark winter months, when sun (and precious Vitamin D) isn’t so plentiful. A 100-gram serving of canned salmon equates to 91% of the recommended amount of Vitamin D the average person needs each day, along with several other nutrients that contribute to your health and youthful glow.

Serving Size (100 grams), 547 IU of Vitamin D (91% DV), 136 calories.

13. Salami

Many meats, fishes, and cheeses provide essential Vitamin D. While lunch meats, cheese, and other typical deli snacks can be high in calories and sodium, they can also be a great way to get a little extra Vitamin D in your diet, provided you enjoy them in moderation. A slice of salami on your sandwich provides about 4% of the recommended amount of Vitamin D. Add some vitamin-rich Swiss cheese to your sandwich for an even bigger boost.

Serving Size (3 slices), 17 IU of Vitamin D (4% DV), 99 calories.

14. Shiitake Mushrooms

Many of the foods recommended for their high Vitamin D content include meat, dairy products, and fish. Mushrooms are one of the only vegetables (technically they’re not considered a vegetable, but most people lump them into that category) that are a viable source of Vitamin D. Four shiitake mushrooms provide a modest 3% of the recommended daily value of Vitamin D, but if the mushrooms have been exposed to the sun while being grown, that amount may be much larger.

Serving Size (4 mushrooms), 20 IU of Vitamin D (3% DV), 180 calories.

15. Ricotta Cheese

Ricotta cheese is a staple in many Italian dishes, so eat up to get your Vitamin D for the day. When cooking, try substituting white pasta for whole wheat, and use fresh vegetables (add mushrooms for more Vitamin D) and dried herbs to add a health boost to your meal and your body.

Serving Size (1/2 cup),12 IU of Vitamin D (2% DV), 216 calories.

16. Sausage Links

Breakfast sausage links get a bad rap for being full of fat and calories. But if you’re concerned about getting enough Vitamin D, just four breakfast links provides over 150% of the Vitamin D the average person needs daily. If you pair them with healthier food choices at breakfast, you can reap the benefits of a full supply of Vitamin D for the rest of the day.

Serving Size (8 ounces), 100 IU of Vitamin D (167% DV), 550 calories.

mackerel

17. Mackerel

Vitamin D is an essential element in helping you feel young and healthy. Mackerel is an excellent source of Vitamin D, along with several other nutritious necessities. These coldwater fish can be eaten canned or fresh, and it’s a healthy choice either way. If Vitamin D deficiency is your concern, stocking up on canned mackerel is a great remedy, especially for those dark and cold winter months when sunshine isn’t a reliable source.

Serving Size (100 grams), 360 IU of Vitamin D (60% DV), 256 calories.

18. Oysters

Pearl oysters are known for the stunning natural pearls they produce. Other oysters are known for their incredible nutritional properties. Chief among them is Vitamin D. Six medium oysters provide about 67% of the Vitamin D the average person needs each day. They also contain several other important minerals and vitamins that work together to keep you young and healthy.

Serving Size (6 medium oysters), 269 IU of Vitamin D (67% DV), 57 calories.

19. Orange Juice

A cold glass of orange juice is a healthy way to start your day. Fresh-squeezed is usually ideal, but you might want to think twice if you’re concerned about getting enough Vitamin D to keep you feeling young, strong, and healthy. Many brands of orange juice are fortified with Vitamin D, because it isn’t naturally present in fruits and vegetables such as oranges.

Serving Size (1 cup), 100 IU of Vitamin D (17% DV), 120 calories.

20. Oatmeal

Like many grain products, oatmeal is often fortified with essential Vitamin D. Oatmeal is a healthy way to start your day, thanks to all the vitamins and minerals it provides. Adding Vitamin D to the mix only makes it even better. One packet of fortified oatmeal provides about one quarter of the Vitamin D the average person needs each day, so check the nutrition labels to make sure you’re getting the most out of your meal.

Serving Size (1 packet, 44 grams), 154 IU of Vitamin D (26% DV), 157 calories.

21. Canned Tuna

Tuna is a rich source of healthy unsaturated fats—the kind that keep you looking young and feeling healthy. It’s also a great source of Vitamin D. Canned tuna is convenient and healthy, providing about 39% of the daily recommended value of Vitamin D, along with several other essential vitamins and minerals.

Serving Size (100 grams), 234 IU of Vitamin D (39% DV), 114 calories.

vanilla yogurt

22. Vanilla Yogurt

Vanilla yogurt is a tasty treat that’s filled with healthy minerals. Some brands are also fortified with Vitamin D, making it a fantastic food that helps keep you young and healthy. Read the nutrition labels on your favorite brands to see whether or not you’re getting enough Vitamin D in your yogurt. A cup of fortified vanilla yogurt can provide almost 20% of the Vitamin D that’s needed each day.

Serving Size (1 cup), 115 IU of Vitamin D (19% DV), 208 calories.

23. Chocolate Milk

You already know the health benefits of milk, but did you know that chocolate milk is also a healthy option when enjoyed in moderation? Look for the kind that’s fortified with Vitamin D. One cup provides your body with 20% of the Vitamin D it needs for the day. It also contains protein and calcium, which are essential for healthy bones and muscles.

Serving Size (1 cup), 122 IU of Vitamin D (20% DV), 158 calories.

24. Pork Tenderloin

Pork tenderloin is a delicious and versatile main dish. You can marinate it in any number of dressings and spices and prepare it in the oven or on the grill. However you choose to enjoy it, you’ll also enjoy the Vitamin D it provides. And you might be surprised to find that, pound for pound, pork tenderloin has less fat than a chicken breast.

Serving Size (100 grams), 10 IU of Vitamin D (2% DV), 159 calories.

25. Cereal

Next time you’re shopping for your favorite cereal, check the label to see if it’s fortified with Vitamin D. Many of the healthiest cereal choices are, so consider switching if you haven’t already. Different brands and types of cereal vary widely, so always check the labels for nutrition information before buying. One cup of some fortified cereals can provide up to 29% of the daily recommended value of Vitamin D.

Serving Size (1 cup, about 50 grams), 162 IU of Vitamin D (29% DV), 80 calories.

26. Beef Liver

Beef liver is rich in a variety of vitamins, minerals, and nutrients. It’s also low in calories and fat, compared to other types of beef. It’s a good source of Vitamin D when you’re not quite able to reach the recommended amount for the day. Other nutritional benefits it provides include protein, thiamin, and iron.

Serving Size (100 grams), 49 IU of Vitamin D (8% DV), 150 calories.

egg yolks

27. Egg Yolk

Many people don’t eat egg yolks because of their cholesterol. It’s true that egg whites contain less cholesterol and fewer calories than the yolk, but egg whites also contains far fewer nutrients. Essential vitamins and minerals such as calcium, iron, zinc, and vitamins A,E, K, and D are all housed primarily in the egg yolk. The yolk from just one large egg contains enough Vitamin D to account for about 6% of the daily recommended value.

Serving Size (yolk of 1 large egg), 37 IU of Vitamin D (6% DV), 54 calories.

28. Sardines

Sardines are becoming more and more popular as their wonderful health benefits become more widely known. Their high omega-3 fatty acid contents contribute to bone health, lowering cholesterol, and reducing inflammation, and their impressive calcium and Vitamin D contents keep you feeling young and healthy.

Serving Size (100 grams), 270 IU of Vitamin D (45% DV), 233 calories.

29. Catfish

Catfish have a great flavor, but there are many other reasons to love it. Most of those reasons involve the myriad health benefits that come with eating this freshwater fish. Catfish are low in most of the bad stuff—calories, bad fat, and mercury—and high in much of the good stuff—vitamins, protein, and good fats. They’re also high in Vitamin D. One fillet provides almost 200% of the recommended daily value.

Serving Size (1 fillet, about 159 grams), 795 IU of Vitamin D (133% DV), 178 calories.

30. Butter

Butter gets a bad rap for being high in saturated fat. But it’s important to remember that saturated fat is still essential to a healthy diet; it helps the body absorb antioxidants and vitamins. Butter contains a small amount of Vitamin D, and it will also help your body absorb and use the Vitamin D that you get from other sources. As long as you consume it in moderation, butter can be a welcome addition to a healthy and balanced diet.

Serving Size (1 stick), 9 IU of Vitamin D (2% DV), 102 calories.

31. Shrimp

Shrimp cocktails are a popular choice at parties, but who says you can’t enjoy them on a regular basis at home? Shrimp are a great source of several vitamins and minerals. Some of nutrients you’ll gain by eating more shrimp include protein, Vitamin B-12, iron, and Vitamin D. These elements are essential to a strong and healthy body.

Serving Size (3 ounces), 2 IU of Vitamin D (1% DV), 101 calories.

portobello mushrooms are high in vitamin d

32. Portobello Mushrooms

It might seem as though there are few non-meat and non-dairy sources of Vitamin D. If you’re looking for a more traditionally healthy option, Portobello mushrooms are a vegetarian-friendly food that’s high in several vitamins and minerals, including Vitamin D. A cup of diced mushrooms contains a hearty 64% of the daily value of Vitamin D, and that contributes only 22 calories to your diet. Portobello mushrooms also contain antioxidants and essential minerals such as copper, potassium, and iron.

Serving Size (1 cup diced), 384 IU of Vitamin D (64% DV), 22 calories.

33. Goat Cheese

Goat cheese is a great option for people who have an aversion to cheese and other dairy products that are made from cow’s milk. It’s also a tasty food that has many health benefits. An serving of goat cheese provides your body with vitamins D, K, and B, as well as protein. It’s low in calories, fat, sodium, and cholesterol, so you can get the benefits without having to worry about your waistline.

Serving Size (1 ounce), 6 IU of Vitamin D (1% DV), 76 calories.

34. Sour Cream

Sour cream is often associated with unhealthy snacks and meals, but the sour cream itself has several nutritional benefits. Anyone can enjoy it in small amounts along with a healthy diet and lifestyle overall. It contains protein, potassium, calcium, Vitamin A, and Vitamin D, making it a more healthful food than most people realize.

Serving Size (1 tablespoon), 2 IU of Vitamin D (1% DV), 26 calories.

35. Sword Fish

Swordfish is a delicious food that’s versatile enough to eat as a main course for dinner or as a complement to a lunchtime salad. Plus, it provides plenty of Vitamin D—nearly 100% of your body’s needs per three-ounce serving. Eat more swordfish to say young and healthy; it helps control weight, promote bone strength, and prevent heart disease.

Serving Size (3 ounces), 566 IU of Vitamin D (94% DV), 132 calories.

Learn about the many benefits of Vitamin D and how to see if you are Vitamin D deficient.

Vitamin D is good for the heart, bones, muscles, and more. In short, it helps keep you feeling young and healthy in mind and body. If you’re worried about getting enough Vitamin D in the darker, colder seasons, you can add several Vitamin D rich foods to your diet to make sure you’re meeting the recommended amount each day.

You may also like our list of the foods highest in iron.

Make sure you like Bembu on Facebook to be updated everytime we post new tips on ways to eat & live better.

2 Comments

  1. warren dewson says:

    i heard you should not eat swordfish because it contains a lot of mercury.

    • Rolanda says:

      Yes it is true , all the large fish contain mercury , and that vanilla yogurt full of sugar and sintetic taste of vanilla no ! Is not good

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