In Blog, News & Vitamin D, Tips

5 Foods with High Levels of Vitamin D

Yes, vitamin D is called the sun vitamin because our bodies produce it naturally when exposed to sunlight. A large percentage of the population —around 50% of the world’s population to be more exact— doesn’t get enough vitamin D. In fact, to bring it closer to home, about 40% of US residents suffer from vitamin D deficiency. We should be getting 600 IU of vitamin D from foods every day, or up to 1000 IU per day, if you don’t get much sunlight.

The sun is not the only source of vitamin D there is. You’ve probably heard or read about using tanning beds or vitamin D supplements, but we are here to talk about another alternative: food. Yes! Food! ???? Here is a list of some foods that are high in vitamin D, that you might want to consider adding to your diet.

Egg Yolks

Those sunny-side-up eggs in the morning can pay off. The white is known for having the most protein, but the yolk also has its benefits. Egg yolk from a chicken raised indoors can have anywhere from 18 to 39 IU of vitamin D, and if the egg is from a pasture-raised chicken, it can have about 3 to 4 times the amount of vitamin D.

Fresh mushroomsMushrooms

Shrooms aren’t only delicious; they are an excellent plant source of vitamin D. Did you know mushrooms can synthesize vitamin D when exposed to UV light? Just like humans do. They produce vitamin D2, unlike animals which produce vitamin D3. Every 3.5 ounces of mushrooms can have up to 2.300 IU of vitamin D2, which is around 658 IU per ounce.


Now, for those who love seafood, here’s the good news. Many foods come from the sea, which has high levels of vitamin D, including salmon. ???? Every 3.5-ounce service of this fatty fish has about 361, and 685 IU of vitamin D. Wild salmon is likely to have more vitamin D than farmed salmon (988 IU vs. 250 IU per 3.5-ounce serving).

Sardines and Herring

You can find herring canned, raw, smoked, pickled. It has about 1.625 IU every 3.5-ounce serving. If you’re going with smoked salmon, be mindful of the amount as it can be very high in sodium. Sardines are also a great source of vitamin D, having about 272 IU per serving.

Canned Tuna

Tuna probably comes as a surprise to you, especially since it is canned. Still, every 3.5-ounce serving contains up to 236 IU of vitamin D. It is also an essential source of vitamin K and niacin.


If you’re not getting your daily dose of vitamin D by soaking up the sun, sunbeds or supplementation, head to the grocery store and stock up on these foods.