Vitamin D Rich Foods

vitamindrichfoodsConsuming foods rich in vitamin D with regular but not prolonged (at least not unprotected) sun exposure is more than enough to prevent vitamin D deficiency.

Unfortunately, not all the foods we eat have vitamin D in substantial quantities. Actually, vegetables and fruits contains no vitamin D. Some UV irradiated mushrooms have vitamin D in RDA dosages from a single serving - great for vegans and vegetarians. If you are not sure if you are eating 'those' mushrooms, read the labels, or even better - check the price tag :o)

Nowadays, plenty of foods are fortified with vitamins, vitamin D included. Unfortunately, more often, manufacturers add vitamin D2 into the food - again, read labels.

List of Foods Rich in Vitamin D

List of foods rich in vitamin D are given in the following table (vitamin D in natural form):

Amounts for macronutrients are given in grams per 100g of food, unless otherwise noted. Amounts of calcium are given in miligrams, vitamin D3 amounts in IU.
Food kcal Protein Carbs Fats Fibers
Vitamin D3
(cholecalciferol)
Calcium
Beans, Kidney 333.0 23.6 60.0 0.83 24.9 0.0 143.0
Beef, Ground 5% fats 137.0 21.4 0.0 5.0 0.0 3.0
9.0
Broccoli, Leaves 28.0 3.0 5.2 0.35 2.5 0.0
48.0
Butter, Without Salt 717.0 0.9 0.1 81.1 0.0 60.0
24.0
Carp 127.0 17.8 0.0 5.6 0.0 988.0 41.0
Carrots 41.0 0.9 9.6 0.25 2.8 0.0 33.0
Cauliflower 25.0 1.9 5.0 0.3 2.0 0.0
22.0
Chicken Breast 114.0 21.2 0.0 2.6 0.0 5.0 5.0
 Cod, Atlantic 82.0 17.8 0.0 0.67  0.0 36.0 16.0
 Eel 184.0 18.5 0.0 11.7 0.0 932.0 20.0
Egg 143.0 12.6 0.7 9.5 0.0 82.0 56.0
Eggplant 24.0 1.0 5.7 0.2 3.4 0.0 9.0
Haddock 74.0 16.3 0.0 0.5 0.0 18.0 11.0
Halibut, Greenland 186.0 14.8 0.0 13.9 0.0 1097.0 3.0
 Herring, Atlantic 158.0 18.0 0.0 9.1 0.0 167.0 57.0
Kale 50.0 3.3 7.8 0.7 2.0 0.0 135.0
 Mackerel, Atlantic 205.0 18.6 0.0 13.9 0.0 643.0 12.0
 Mackerel, Pacific 158.0 20.1 0.0 7.9 0.0 366.0 23.0
Milk, 2% milkfat 50.0 3.3 4.8 2.0 0.0 1.0 120.0
 Mullet 117.0 19.4 0.0 3.4 0.0 61.0 41.0
Peanut Butter, Reduced Sodium 590.0 24.0 21.9 49.9 6.6 0.0 41.0
Pike, Northern 88.0 19.3 0.0 0.7 0.0 99.0 57.0
Pork, Ground 4% fats 121.0 21.1 0.2 4.0 0.0 4.0 15.0
 Salmon, Pink 127.0 20.5 0.0 4.4 0.0 435.0 7.0
Sardines 120.0 18.4 0.0 5.2 0.0 205 85.0
 Sea Bass 97.0 18.4 0.0 2.0 0.0 226.0 10.0
Shiitake, Dried 296.0 9.6 75.4 1.0 11.5 154.0
11.0
Shiitake, Raw 34.0 2.2 6.6 0.5 2.5 18.0 2.0
Snapper 100.0 20.5 0.0 1.4 0.0 408.0 32.0
 Tilapia 96.0 20.1 0.0 1.7 0.0 124.0 10.0
 Tuna, Bluefin 144.0 23.4 0.0 4.9 0.0 227.0 8.0
Tuna, Yellowfin 109.0 24.4 0.0 0.5 0.0 69.0 4.0

Table is updated regularly, feel free to print it for your own use.

As one can see, there are great amounts of vitamin D in fish, especially in fatty fish. Cod liver oil also contains large amounts of vitamin D, but cod liver oil should be considered as supplement, not as food - it is also rich in vitamin E and omega-3 essential fatty acids. Some manufacturers remove vitamin D from such oils - be careful and read labels.

Various meats have small amounts of vitamin D, while vegetables have no vitamin D. Shiitake mushrooms have vitamin D, especially shiitake mushrooms dried on the sun - producers of such mushrooms usually write down on the labels the amounts of vitamin D per 100g (or ounces) of mushrooms and they test them more or less regularly for vitamin D content.

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