7 Foods With More Vitamin D Than a Glass of Milk

Milk doesn’t naturally contain much vitamin D, a fat-soluble vitamin important for bone health and immune function, but it’s typically fortified with this key nutrient.  A cup of fortified milk contains 2.9 micrograms (mcg) (120 international units (IU)) of vitamin D, which covers 15% of the DV. However, several other foods, including fatty fish and fortified drinks, contain much more vitamin D than milk.

• Vitamin D: 3.2 mcg, 128 IU (16% DV)
• Serving size: 1 cup

Some juices, such as orange juice, are fortified with vitamin D, often along with other nutrients like calcium. A cup of fortified orange juice covers 16% of the DV for vitamin D, which is slightly more than what’s found in a glass of milk. Because orange juice is more affordable than other vitamin D-rich foods, like fish, it provides an accessible source of this important vitamin.  

In addition to vitamin D, fortified orange juice is an excellent source of vitamin C and calcium.

• Vitamin D: 34 mcg, 1,360 IU (170% DV)
• Serving size: 1 tablespoon

Cod liver oil is one of the most concentrated sources of vitamin D you can eat, containing amounts similar to vitamin D supplements. It’s also high in anti-inflammatory omega-3 fats and vitamin A, which play key roles in vision, cognitive function, immune function, and reproductive health. 

However, because cod liver oil contains very high levels of vitamin A, which can be harmful if overconsumed, it’s best to use it sparingly.

• Vitamin D: 16.2 mcg, 645 IU (81% DV)
• Serving size: 3 ounces, cooked

Fatty fish, like rainbow trout, are amongst the richest sources of vitamin D. A 3-ounce serving of cooked rainbow trout covers over 80% of your vitamin D needs, making rainbow trout a smart option for those who want to add more vitamin D to their diet. 

Rainbow trout is also an excellent source of other nutrients, such as protein, omega-3 fatty acids, selenium, B12, and zinc. making it an all-around healthy choice.

• Vitamin D: 14.2 mcg, 570 IU (71% DV)
• Serving size: 3 ounces, cooked

Salmon is another example of a fatty fish that’s packed with vitamin D. Studies show that eating more seafood, like salmon, may help lower the risk of cognitive decline. This is in part due to the high levels of omega-3 fats and vitamin D, which play essential roles in brain function and regulating inflammation.

Salmon also contains astaxanthin, a carotenoid antioxidant with powerful cellular-protective properties, and has been shown to support cognitive function.

• Vitamin D: 18.4 mcg, 732 IU (92% DV)
• Serving size: ½ cup, cooked

Getting enough vitamin D from food can be difficult for people on plant-based diets. Thankfully, mushrooms naturally produce vitamin D, boosting their nutrient content. This makes UV-exposed mushrooms one of the best sources of vitamin D for those following vegan or vegetarian diets.

• Vitamin D: 5 mcg, 160 IU (20% DV)
• Serving size: 1 cup

Another vegan and vegetarian-friendly vitamin D option is fortified plant milks. Fortified plant milks often contain more vitamin D than cow’s milk. 

For example, a cup of Silk Original Coconut Milk contains 20% of the DV for vitamin D. These milks are also fortified with calcium and B12, which are nutrients that tend to be low in many plant-based diets. 

• Vitamin D: 4.1 mcg, 164 IU (20.5% DV)
• Serving size: 3 ounces

Despite their small size, sardines contain an impressive amount of essential nutrients, including vitamin D.

Sardines also provide protein, calcium, B12, selenium, and omega-3 fats.  Beyond their nutritional value, sardines offer an affordable, shelf-stable alternative to fresh fish, which are often more expensive and require refrigeration.