Food & Beverage

List of High Vitamin D Foods

List of High Vitamin D Foods

Vitamin D is an important vitamin, essential for our body and necessary for bone development, absorption of calcium, cell growth, immune functioning and relief of inflammation.


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Inadequate levels of vitamin D can lead to a weakened immune system, poor hair or nails growth, risk of cancer and above all, rickets and osteomalacia. Excess of vitamin D can cause risk of heart attack and kidney stones.

Vitamin D is oil soluble. Then, we need to eat fat to absorb it.

Vitamin D is naturally made by your body when you expose your skin to the sun…, but what does it happen if you live in a place without sun. Below is a list of high vitamin D foods… Don’t worry, some of them are tasteful!

Cod Liver Oil provides 1667% DV per 100 gram serving or 340% DV in a single tablespoon.

Fish. Raw fish contains more vitamin D than cooked and fatty cuts will contain more than lean cuts. Further, fish canned in oil will have more vitamin D than those canned in water. For example, oil Packed Sardines provide 45% DV, Canned Mackerel 42% DV and oil packed Tuna (39% DV).

Fortified Dairy Products. Milk can provide up to 13% DV of vitamin D per 100 gram serving or 32% DV per cup. Cheese up to 2% DV in a cubic inch and butter 2% DV in a single tablespoon.

Fortified Soy Products. Often fortified with both vitamin D and calcium. Fortified Tofu can provide up to 39% DV of vitamin D per 100 gram serving or 11% DV per ounce. Fortified Soy Milk 12% DV of vitamin D per 100 gram serving and 30% DV per cup.

Fortified Cereals. Most commercial cereals are fortified with the essential vitamins and nutrients. 57% DV per 100 gram serving.

Eggs. They provide 9% DV per 100 gram serving or 4% DV in a large fried egg.

Mushrooms. Cooked white button mushrooms provide the most vitamin D with 7% DV gram serving or 2% DV per ounce.

Oysters, Caviar (Black and Red), Salami, Ham and Sausages. All of them are a good source of vitamin D. Although unfortunately, they are also high in cholesterol and must be limited by people at risk of hypertension and heart attack.

Enjoy your day, Yareah Magazine readers!

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Food & Beverage

Assistant Managing Editor at Yareah® Magazine

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