Are you ready to give your body the vitamin D boost it’s been craving? Whether you’re dodging those pesky winter blues or just looking to amp up your nutrition game, we’ve got you covered.
Buckle up as we take you on a tasty tour of 30+ Vitamin D rich foods that’ll have you feeling brighter than a summer day in no time!
Seafood Superstars
Salmon
Salmon isn’t just a staple at fancy dinner parties – it’s a Vitamin D goldmine.
Wild-caught salmon takes the crown, packing more of this sunshine vitamin than its farm-raised cousins.
A 3.5-ounce (100-gram) serving of wild salmon can deliver a whopping 988 IU of Vitamin D.
That’s over 100% of your daily needs! But don’t worry if you can’t always spring for the wild stuff.
Farm-raised salmon still brings plenty to the table with about 250 IU per serving.
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 208 |
| Protein | 22g |
| Fat | 13g |
| Vitamin D | 988 IU (wild), 250 IU (farmed) |
| Omega-3s | 2.2g |
Pro tip: Grill up some salmon with a squeeze of lemon and a sprinkle of dill for a quick and delicious Vitamin D fix!
Tuna
Tuna’s not just for your grandma’s casserole anymore!
This versatile fish is swimming with Vitamin D, especially the canned variety. Who knew those little tins packed such a nutritional punch?
A 3.5-ounce (100-gram) serving of canned light tuna in water serves up about 268 IU of Vitamin D.
That’s about 34% of your daily value! Fresh tuna’s no slouch either, offering around 193 IU per serving.
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 116 |
| Protein | 25g |
| Fat | 1g |
| Vitamin D | 268 IU (canned), 193 IU (fresh) |
| Selenium | 92% DV |
Tuna salad, anyone? Mix it up with some Greek yogurt instead of mayo for an extra protein boost!
Mackerel
Say hello to mackerel, the unsung hero of the seafood world! This oily fish is practically bursting with Vitamin D, not to mention a boatload of heart-healthy omega-3s.
A 3.5-ounce (100-gram) serving of mackerel can provide up to 1,005 IU of Vitamin D. That’s a mind-blowing 125% of your daily value! Talk about overachieving.
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 305 |
| Protein | 19g |
| Fat | 25g |
| Vitamin D | 1,005 IU |
| Omega-3s | 4.6g |
Try grilling mackerel with some lemon and herbs for a quick and tasty Vitamin D boost!
Sardines
Don’t let their size fool you – these tiny fish are nutritional giants! Sardines are packed with Vitamin D, calcium, and omega-3s, all wrapped up in a convenient, portable package.
A 3.5-ounce (100-gram) serving of canned sardines provides about 193 IU of Vitamin D, which is roughly 24% of your daily needs. Not too shabby for such a small fry!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 208 |
| Protein | 25g |
| Fat | 11g |
| Vitamin D | 193 IU |
| Calcium | 38% DV |
Mash ’em up on some whole grain toast for a quick and nutritious snack!
Cod
This mild-mannered fish might not be as flashy as some of its seafood siblings, but don’t count it out in the Vitamin D department!
Cod is a lean source of protein that still manages to deliver a decent dose of the sunshine vitamin.
A 3.5-ounce (100-gram) serving of cod provides about 44 IU of Vitamin D. While it’s not topping the charts, it’s still a respectable 6% of your daily value.
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 82 |
| Protein | 18g |
| Fat | 0.7g |
| Vitamin D | 44 IU |
| Vitamin B12 | 30% DV |
Bake it with some lemon and herbs for a light, Vitamin D-boosting dinner!
Oysters
Feeling fancy? Slurp down some oysters for a luxurious dose of Vitamin D! These briny bivalves are more than just aphrodisiacs – they’re packed with nutrients that’ll make your body sing.
Six medium raw oysters (about 84 grams) provide approximately 272 IU of Vitamin D, which is about 34% of your daily value. Not too shabby for an appetizer!
| Nutrient | Amount per 6 medium oysters (84g) |
|---|---|
| Calories | 50 |
| Protein | 5g |
| Fat | 2g |
| Vitamin D | 272 IU |
| Zinc | 291% DV |
Enjoy them raw with a squeeze of lemon, or try them grilled for a warm, Vitamin D-rich treat!
Shrimp
These little crustaceans are big on flavor and nutrition! Shrimp are a low-calorie, high-protein source of Vitamin D that can jazz up any meal.
A 3.5-ounce (100-gram) serving of shrimp contains about 152 IU of Vitamin D, which is roughly 19% of your daily needs. Plus, they’re super versatile in the kitchen!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 99 |
| Protein | 24g |
| Fat | 0.3g |
| Vitamin D | 152 IU |
| Selenium | 64% DV |
Toss them in a stir-fry or grill them up for a quick and easy Vitamin D boost!
Anchovies
Don’t let their strong flavor scare you off – these tiny fish are nutritional powerhouses! Anchovies pack a punch when it comes to Vitamin D and other essential nutrients.
A 3.5-ounce (100-gram) serving of canned anchovies provides about 200 IU of Vitamin D, which is about 25% of your daily value. That’s a lot of nutrition in a small package!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 210 |
| Protein | 29g |
| Fat | 10g |
| Vitamin D | 200 IU |
| Calcium | 15% DV |
Try them on pizza, in Caesar salad dressing, or as a savory addition to pasta dishes!
Dairy and Eggs
Egg yolks
Don’t toss those yolks, folks! While egg whites might be all the rage, the yolk is where the Vitamin D party’s at. These golden orbs are nature’s multivitamins, packed with nutrients your body craves.
One large egg yolk contains about 37 IU of Vitamin D, which is roughly 5% of your daily needs. It might not seem like much, but it adds up – especially if you’re an omelet enthusiast!
| Nutrient | Amount per large egg yolk |
|---|---|
| Calories | 55 |
| Protein | 2.7g |
| Fat | 4.5g |
| Vitamin D | 37 IU |
| Choline | 27% DV |
Whip up a frittata or enjoy a classic sunny-side-up for a sunny boost to your day!
Cheese
Say cheese! Your favorite dairy delight isn’t just good for your taste buds – it’s also a source of Vitamin D.
While not all cheeses are created equal in the Vitamin D department, some varieties can give you a decent dose.
Cheddar cheese, for example, contains about 24 IU of Vitamin D per 3.5-ounce (100-gram) serving.
That’s about 3% of your daily value. Other cheeses like Swiss and Fontina can offer even more.
| Nutrient | Amount per 3.5 oz (100g) of Cheddar |
|---|---|
| Calories | 403 |
| Protein | 25g |
| Fat | 33g |
| Vitamin D | 24 IU |
| Calcium | 72% DV |
Sprinkle some on your salad or enjoy a cheese board for a tasty Vitamin D boost!
Yogurt
Get cultured with some Vitamin D-rich yogurt! This creamy treat isn’t just good for your gut – many varieties are fortified with Vitamin D to give you an extra health kick.
A 6-ounce (170-gram) serving of fortified yogurt typically contains about 80 IU of Vitamin D, which is about 10% of your daily value.
Just be sure to check the label, as Vitamin D content can vary.
| Nutrient | Amount per 6 oz (170g) |
|---|---|
| Calories | 100-150 (varies) |
| Protein | 5-10g |
| Fat | 0-4g |
| Vitamin D | 80 IU (fortified) |
| Calcium | 20-30% DV |
Top it with some berries and nuts for a nutritious breakfast or snack!
Milk (fortified)
Got milk? If it’s fortified, you’ve got Vitamin D! Most milk in the U.S. is fortified with Vitamin D, making it an easy way to boost your intake of this crucial nutrient.
One cup (8 ounces or 237 ml) of fortified milk typically contains about 115-124 IU of Vitamin D, which is about 15% of your daily value. That’s a lot of sunshine in your cereal bowl!
| Nutrient | Amount per 1 cup (8 oz) |
|---|---|
| Calories | 102 (2% milk) |
| Protein | 8g |
| Fat | 2.4g |
| Vitamin D | 115-124 IU |
| Calcium | 30% DV |
Use it in your morning coffee, pour it over cereal, or enjoy a classic glass with cookies!
Fortified Foods
Orange juice (fortified)
Rise and shine with a glass of sunshine! Many brands of orange juice are fortified with Vitamin D, making your morning OJ more than just a refreshing wake-up call.
An 8-ounce (237 ml) serving of fortified orange juice typically contains about 100 IU of Vitamin D, which is about 12% of your daily value.
Just be sure to check the label, as not all brands fortify their juice.
| Nutrient | Amount per 8 oz (237 ml) |
|---|---|
| Calories | 110 |
| Protein | 2g |
| Fat | 0g |
| Vitamin D | 100 IU (fortified) |
| Vitamin C | 120% DV |
Enjoy a glass with breakfast or use it in smoothies for a Vitamin D boost!
Cereal (fortified)
Start your day off right with a bowl of Vitamin D! Many breakfast cereals are fortified with this essential nutrient, making your morning meal work double duty.
The amount of Vitamin D in fortified cereals can vary widely, but many offer about 40 IU per serving, which is about 5% of your daily value. Some brands go even higher, so check those labels!
| Nutrient | Amount per serving (varies by brand) |
|---|---|
| Calories | 100-200 |
| Protein | 2-5g |
| Fat | 0-5g |
| Vitamin D | 40 IU (or more) |
| Iron | 10-25% DV |
Mix it up with some fortified milk for a double dose of Vitamin D!
Oatmeal (fortified)
Oatmeal isn’t just for horses anymore! This hearty breakfast staple is often fortified with Vitamin D, making it a warm and cozy way to start your day off right.
A packet of fortified instant oatmeal typically contains about 50-100 IU of Vitamin D, which is about 6-12% of your daily value. Again, check those labels as amounts can vary.
| Nutrient | Amount per packet (varies by brand) |
|---|---|
| Calories | 100-150 |
| Protein | 3-5g |
| Fat | 2-3g |
| Vitamin D | 50-100 IU |
| Fiber | 3-4g |
Top it with some fortified milk and sliced almonds for an extra nutritious breakfast!
Tofu (fortified)
Calling all plant-based pals! Fortified tofu is here to save the day with its Vitamin D superpowers.
This versatile soy product is often fortified to help vegans and vegetarians meet their nutritional needs.
A 3.5-ounce (100-gram) serving of fortified tofu can contain up to 100 IU of Vitamin D, which is about 12% of your daily value. Not all tofu is fortified though, so keep an eye on those labels!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 144 |
| Protein | 17g |
| Fat | 9g |
| Vitamin D | 100 IU (fortified) |
| Calcium | 53% DV |
Stir-fry it, grill it, or blend it into smoothies for a plant-based Vitamin D boost!
Plant-based milk alternatives (fortified)
Move over, dairy – there’s a new milk in town! Many plant-based milk alternatives like soy, almond, and oat milk are fortified with Vitamin D to help you meet your daily needs.
An 8-ounce (237 ml) serving of fortified plant milk typically contains about 100-144 IU of Vitamin D, which is about 12-18% of your daily value. Always check the label, as fortification levels can vary.
| Nutrient | Amount per 8 oz (237 ml) |
|---|---|
| Calories | 30-130 (varies by type) |
| Protein | 1-8g |
| Fat | 2-5g |
| Vitamin D | 100-144 IU |
| Calcium | 20-45% DV |
Use it in your coffee, pour it over cereal, or blend it into smoothies for a dairy-free Vitamin D fix!
Meat
Beef liver
Okay, hear us out – beef liver might not be everyone’s cup of tea, but it’s a nutritional powerhouse when it comes to Vitamin D!
This organ meat is packed with essential nutrients that’ll make your body sing.
A 3.5-ounce (100-gram) serving of beef liver contains about 42 IU of Vitamin D, which is about 5% of your daily value.
It might not top the charts, but it’s still a respectable amount!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 175 |
| Protein | 27g |
| Fat | 5g |
| Vitamin D | 42 IU |
| Vitamin A | 1049% DV |
Try it sautéed with onions or in a classic liver and onions dish for a nutrient-packed meal!
Mushrooms
Shiitake mushrooms
These fancy fungi aren’t just for gourmet dishes – they’re also packing some serious Vitamin D! Shiitake mushrooms are a delicious way to add some earthy flavor and nutrition to your meals.
Fresh shiitake mushrooms contain about 100 IU of Vitamin D per 3.5-ounce (100-gram) serving.
But here’s the kicker – if you expose them to UV light, that number can skyrocket to 46,000 IU! Talk about a glow-up!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 34 |
| Protein | 2.2g |
| Fat | 0.5g |
| Vitamin D | 100 IU (fresh), up to 46,000 IU (UV-exposed) |
| Fiber | 2.5g |
Sauté them, add them to soups, or use them as a meat substitute in vegetarian dishes!
Maitake mushrooms
Also known as “hen of the woods,” these feathery fungi are more than just a pretty face. Maitake mushrooms bring a unique flavor and a dose of Vitamin D to the table.
A 3.5-ounce (100-gram) serving of maitake mushrooms contains about 786 IU of Vitamin D, which is nearly 100% of your daily value! That’s some serious mushroom magic right there.
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 31 |
| Protein | 1.9g |
| Fat | 0.2g |
| Vitamin D | 786 IU |
| Potassium | 7% DV |
Try them grilled, sautéed, or added to stir-fries for a flavorful Vitamin D boost!
Portobello mushroom
These meaty mushrooms aren’t just for veggie burgers anymore! Portobellos are a tasty way to add some Vitamin D to your diet, especially when exposed to UV light.
While fresh portobello mushrooms contain minimal Vitamin D, UV-exposed ones can pack up to 446 IU per 3.5-ounce (100-gram) serving. That’s about 56% of your daily value!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 22 |
| Protein | 2.1g |
| Fat | 0.3g |
| Vitamin D | Up to 446 IU (UV-exposed) |
| Selenium | 37% DV |
Grill them as a burger substitute or stuff them for a hearty, Vitamin D-rich meal!
Vegetables
Spinach
Popeye was onto something with this leafy green! While not traditionally known for its Vitamin D content, spinach does contain small amounts of this crucial nutrient.
A 3.5-ounce (100-gram) serving of raw spinach contains about 23 IU of Vitamin D, which is about 3% of your daily value.
It might not seem like much, but spinach brings a lot of other nutrients to the table too!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 23 |
| Protein | 2.9g |
| Fat | 0.4g |
| Vitamin D | 23 IU |
| Vitamin K | 604% DV |
Toss it in salads, sauté it, or blend it into smoothies for a nutrient boost!
Kale
All hail kale, the crowned king of superfoods! This trendy leafy green isn’t just Instagram-worthy – it also contains a small amount of Vitamin D.
A 3.5-ounce (100-gram) serving of raw kale contains about 18 IU of Vitamin D, which is about 2% of your daily value.
While it’s not a Vitamin D powerhouse, kale is packed with other essential nutrients.
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 49 |
| Protein | 4.3g |
| Fat | 0.9g |
| Vitamin D | 18 IU |
| Vitamin C | 200% DV |
Massage it for a raw salad, bake it into crispy chips, or add it to smoothies for a nutrient kick!
Collard greens
Don’t let these Southern favorites fly under your radar! Collard greens might not be the first thing you think of for Vitamin D, but they do contain a small amount of this sunshine vitamin.
A 3.5-ounce (100-gram) serving of cooked collard greens contains about 12 IU of Vitamin D, which is about 2% of your daily value. It’s not much, but every little bit helps!
| Nutrient | Amount per 3.5 oz (100g) cooked |
|---|---|
| Calories | 32 |
| Protein | 2.5g |
| Fat | 0.6g |
| Vitamin D | 12 IU |
| Vitamin A | 133% DV |
Sauté them with garlic, add them to soups, or use them as a wrap for a Southern-inspired Vitamin D boost!
Other Sources
Cod liver oil
Grandma’s secret weapon is making a comeback! Cod liver oil might not sound appetizing, but it’s one of the most potent sources of Vitamin D out there.
Just one tablespoon (14 ml) of cod liver oil contains a whopping 1,360 IU of Vitamin D, which is 170% of your daily value! Talk about a power-packed spoonful.
| Nutrient | Amount per 1 tbsp (14 ml) |
|---|---|
| Calories | 126 |
| Protein | 0g |
| Fat | 14g |
| Vitamin D | 1,360 IU |
| Vitamin A | 170% DV |
Take it straight if you’re brave, or look for flavored versions for a more palatable Vitamin D boost!
Caviar
Feeling fancy? Treat yourself to some caviar for a luxurious dose of Vitamin D! These delicate fish eggs aren’t just for the rich and famous – they’re also a nutritional powerhouse.
A 3.5-ounce (100-gram) serving of caviar contains about 232 IU of Vitamin D, which is about 29% of your daily value. Not too shabby for a gourmet treat!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 264 |
| Protein | 25g |
| Fat | 18g |
| Vitamin D | 232 IU |
| Vitamin B12 | 236% DV |
Enjoy it on blinis, with crackers, or straight off the spoon for a decadent Vitamin D fix!
Salami
Bring on the charcuterie board! Salami isn’t just a tasty addition to your meat and cheese platter – it also contains a decent amount of Vitamin D.
A 3.5-ounce (100-gram) serving of salami contains about 40 IU of Vitamin D, which is about 5% of your daily value.
It’s not topping any charts, but it’s a tasty way to add to your daily intake.
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 336 |
| Protein | 22g |
| Fat | 26g |
| Vitamin D | 40 IU |
| Vitamin B12 | 28% DV |
Add it to sandwiches, pizza, or enjoy it as part of a charcuterie board for a savory Vitamin D boost!
Ham
Bring home the bacon… or in this case, the ham! This popular deli meat and holiday favorite brings more to the table than just flavor – it’s also got a bit of Vitamin D.
A 3.5-ounce (100-gram) serving of ham contains about 40 IU of Vitamin D, which is about 5% of your daily value. It’s not a Vitamin D superstar, but every little bit counts!
| Nutrient | Amount per 3.5 oz (100g) |
|---|---|
| Calories | 145 |
| Protein | 21g |
| Fat | 5g |
| Vitamin D | 40 IU |
| Sodium | 53% DV |
Enjoy it in sandwiches, dice it up for omelets, or serve it as a main dish for a tasty way to add some Vitamin D to your diet!
Soy sauce
Soy what? That’s right, even your favorite Asian condiment contains a smidge of Vitamin D! While it’s not going to be your main source, every little bit adds up.
A tablespoon (15 ml) of soy sauce contains about 0.1 IU of Vitamin D. It’s a tiny amount, but hey, if you’re a soy sauce fanatic, it could contribute to your overall intake!
| Nutrient | Amount per 1 tbsp (15 ml) |
|---|---|
| Calories | 8 |
| Protein | 1g |
| Fat | 0g |
| Vitamin D | 0.1 IU |
| Sodium | 38% DV |
Use it in stir-fries, as a dipping sauce, or in marinades for a salty (and slightly Vitamin D-enriched) flavor boost!
Final Thoughts
There you have it, folks – 31 ways to get your daily dose of liquid sunshine! From the ocean’s bounty to fortified favorites, and even some surprising sources, Vitamin D is hiding in more places than you might think.
Remember, while food is a great source of Vitamin D, don’t forget about the original supplier – good ol’ sunlight.
So go ahead, soak up some rays (safely!), and dig into these Vitamin D-rich foods. Your body will thank you!
