6 Fish With More Vitamin D Than an Egg

Your body produces vitamin D from sunlight, but diet is also an important source. Vitamin D is mainly found in animal foods, such as eggs. A large egg contains about 1.1 micrograms (44 international units (IU) of vitamin D), or about 6% of the daily value (DV). Although eggs provide some vitamin D, they are far from the richest source. Oily fish are among the best food sources of vitamin D you can eat, offering significantly higher amounts than eggs.

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

Salmon is one of the few natural sources of vitamin D. Salmon also contains an impressive amount of healthy fats, such as anti-inflammatory omega-3s, which help your body absorb fat-soluble nutrients.

In addition to vitamin D, salmon is a rich source of protein, vitamin B12 and several essential minerals, including potassium and selenium. Salmon also contains a pigment called astaxanthin, which has powerful cell-protective properties and may protect against cognitive decline.

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

Rainbow trout is an oily fish much richer in vitamin D than eggs. Fish naturally accumulate vitamin D from what they eat. By feeding on smaller organisms that produce vitamin D from sunlight, the nutrient is stored in the fish’s fat. That’s why oily fish, like trout, are among the best sources of vitamin D you can eat.

Trout also provides omega-3 fatty acids, selenium, B12 and zinc, making it a healthy and complete seafood option.

• Vitamin D content: 6.2 micrograms, 248 IU (31% of DV)
• Serving size: 3 ounces

Canned mackerel is an affordable, shelf-stable source of protein that provides essential nutrients, like vitamin D.

As an oily fish, mackerel provides the necessary fats to help your body absorb this fat-soluble vitamin. Mackerel also contains an impressive amount of omega-3 fatty acids and selenium, both of which are necessary for the immune system to function properly.

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

Although small, sardines pack an impressive amount of nutrients per serving. They are rich in vitamin D, omega-3 fatty acids, iron, vitamin E, selenium, vitamin B12 and calcium.

Because they are so rich in nutrients, studies show that regular consumption of sardines may help reduce the risk of developing health problems, such as heart disease and type 2 diabetes. Additionally, sardines are shelf-stable and more affordable than fresh seafood.

• Vitamin D content: 14.1 mcg, 564 IU (70.5% DV)
• Serving size: 3 ounces

Swordfish is one of the best sources of vitamin D you can eat. It is also a source of high-quality protein, as well as vitamins and minerals, such as selenium. However, because swordfish are large predatory fish, they accumulate more mercury (a toxic heavy metal) than smaller fish.

Regular consumption of seafood high in mercury can cause serious side effects, including neurological problems due to mercury accumulation. For this reason, consumption of fish high in mercury, such as swordfish, should be limited or avoided, especially by pregnant people and young children.

• Vitamin D content: 4.59 mcg, 182 IU (22.75% DV)
• Serving size: 3 ounces

Herring is a small, oily fish that is an excellent source of vitamin D. It is also rich in protein, omega-3 fatty acids, iodine, selenium and vitamin B12.

Canned bone-filled herring is rich in calcium and is also shelf-stable and more affordable than fresh mackerel. As a small forage fish, herring has a very low mercury content, making it one of the safest seafoods for regular consumption.