Foods high in vitamin D
Vitamin D regulates calcium absorption and is vital for strong bones and a working immune system. Few foods contain much of it, and since your skin makes it from sunlight, shortfalls are common in darker months.
Daily target: 15 µg (600 IU).
Top 3 foods high in vitamin D
Per 100 g, with each food's share of the 20 µg daily value.
- 250 µg1250% DV
A spoonful is a megadose — treat it as a supplement.
ⓘ A supplement taken by the teaspoon — 100 g is dozens of doses at once.
- 16 µg80% DV
Even higher than salmon, gram for gram.
- 13 µg65% DV
One of the very few naturally vitamin-D-rich foods.
Quick tip: In winter, lean on oily fish and fortified foods — sunlight alone often isn't enough.
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