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 dietary sources, salmon ranks near the top, providing nearly 400 international units (IU) in every 3.5-ounce serving. Still, it’s not the only food rich in this essential nutrient. Here are three foods that contain more vitamin D per serving than salmon—and four that offer just as much or come close.

• Vitamin D content: 1,350 IU
• Serving size: 1 tablespoon

If you’re looking for a vitamin D boost, cod liver oil certainly delivers. A tablespoon offers nearly three times more vitamin D than you’d get from a single serving of salmon.

Cod liver oil, which is extracted from the livers of Atlantic cod fish, can be found at your standard grocery store or pharmacy. While it typically has a strong, fishy taste, you can mask the flavor by combining it with other foods. Try blending it into smoothies, yogurt, or orange juice. The bonus? If those items are fortified with vitamin D, you’ll get an even bigger nutrient boost.

• Vitamin D content: 800-1,200 IU
• Serving size: Half a cup

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

• Crimini
• Portabella 
• Shiitake 
• White button mushrooms

A half-cup serving is equal to about five white mushrooms or one portabella, Amy Wood, president and CEO of The Mushroom Council, told Health. 

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

• Vitamin D content: 645 IU
• Serving size: 3 ounces

When it comes to fish, freshwater rainbow trout actually edges out salmon in vitamin D content, said Morgan Walker MS, RD, LDN, an adjunct professor and sports nutrition and wellness manager 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 over salads, grain bowls, or in tacos, she said. Pair it with a whole grain and a vegetable for a balanced meal.

A few foods and drinks contain as much—or nearly 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
• Pickled herring: 113 IU per 3.5 ounces
• Fortified drinks: unsweetened soy milk (120 IU per cup), cow’s milk (111 IU per cup), low-fat plain kefir (100 IU per cup), orange juice (100 IU per cup)

It’s recommended that most adults get 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 can be harder during the winter months (depending on where you live) or if you routinely use sunscreen.

You can check your vitamin D levels with a blood test. If you’re deficient, a supplement can help fill the gap.