3 Foods With More Vitamin D Than Salmon

It can be difficult to get enough vitamin D from food alone, but when it comes to food sources, salmon ranks near the top, providing nearly 400 international units (IU) per 3.5-ounce serving. Yet it’s not the only food rich in this essential nutrient, which supports nerve, muscle and immune function and helps the body absorb calcium.

Here are three foods that have more vitamin D per serving than salmon, and four that offer as much or close to it.

If you’re looking for a vitamin D boost, cod liver oil certainly delivers, with a single tablespoon offering around 1,350 IU of vitamin D, almost three times more than you’d get from a single serving of salmon.

Cod liver oil, extracted from the liver of Atlantic cod, can be found at your regular grocery store or pharmacy. Although it usually has a strong fishy taste, you can mask this flavor by combining it with other foods. Try mixing it into smoothies, yogurt or orange juice. The bonus? If these elements are enriched with vitamin D, you will get an even greater nutritional boost.

Mushrooms that have been exposed to UV rays are another excellent source of vitamin D. Packages will usually indicate this exposure on the label, often noting that mushrooms are high in vitamin D. Common varieties include:

• Crimini
• Portabelle
• Shiitake
• White button mushrooms

About half a cup (about five white mushrooms or one portabella) contains about 800 to 1,200 IU of vitamin D, said Amy Wood, president and CEO of the Mushroom Council. Health.

There are countless ways to prepare mushrooms, but here’s a pro tip to boost your body’s absorption of vitamin D: cook them in olive oil.

When it comes to fish, freshwater rainbow trout surpasses salmon in vitamin D content, with a 3-ounce serving containing about 645 IU, said Morgan Walker MS, RD, LDN, assistant professor and head of sports nutrition and wellness at Lebanon Valley College.

To prepare trout, Walker suggests grilling, baking or pan-searing it with simple seasonings like lemon, herbs or garlic. Trout is also delicious served in salads, grain bowls or in tacos, she said. Pair it with a whole grain and a vegetable for a balanced meal.

Some foods and drinks contain as much, or almost as much, vitamin D as a serving of salmon. They include:

• Canned sardines: 162 IU per 3 ounces
• Canned light tuna: 229 IU per 3 ounces
• Marinated herring: 113 IU per 3.5 ounces
• Fortified drinks: unsweetened soy milk (120 IU per cup), cow’s milk (111 IU per cup), plain low-fat kefir (100 IU per cup), orange juice (100 IU per cup)

It is recommended that most adults consume at least 600 IU of vitamin D each day. You can get vitamin D through food, or your body can produce it when your skin is exposed to the sun, a process that may be more difficult during the winter months (depending on where you live) or if you use sunscreen regularly.

You can check your vitamin D levels with a blood test. If you are deficient, a supplement can help make up the deficit.

Although salmon is a powerhouse of vitamin D, many other foods provide as much or more of the nutrient, and some come close, such as canned fish and fortified drinks. It’s recommended that adults get about 600 IU of vitamin D per day, and a simple blood test can tell you if you’re getting enough.