If you are trying to eat more Vitamin D, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Vitamin D content in µg per 100 g, drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Vitamin D compound page to understand absorption, forms and interactions.
Mackerel — the top-ranked source
| Total Fat | 13.9 g |
|---|---|
| Saturated Fat | 3.26 g |
| Sodium | 90 mg |
| Potassium | 314 mg |
| Total Carbohydrate | 0 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0 g |
| Protein | 18.6 g |
Top 12 Vitamin D foods
- Mackerel — 16.1 µg per 100g (80% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
- Rainbow Trout — 15.9 µg per 100g (80% DV). Omega-3 (EPA & DHA), vitamin B12, vitamin D
- Sardines — 4.80 µg per 100g (24% DV). Omega-3, calcium (with bones), vitamin D
- Eggs — 2.00 µg per 100g (10% DV). Choline, vitamin B12, vitamin D
- Whole Milk — 1.30 µg per 100g (6% DV). Calcium, protein, vitamin B12
- Skim Milk — 1.20 µg per 100g (6% DV). Calcium, protein, vitamin B12
- Tuna (canned, light) — 1.20 µg per 100g (6% DV). Selenium, vitamin B12, niacin
- Cheddar Cheese — 1.00 µg per 100g (5% DV). Calcium, protein, vitamin B12
- Kefir — 1.00 µg per 100g (5% DV). Probiotics (diverse strains), calcium, B12
- Cod — 0.90 µg per 100g (4% DV). Selenium, vitamin B12, iodine
- Parmesan — 0.50 µg per 100g (2% DV). Calcium, protein, vitamin B12
- Mozzarella — 0.40 µg per 100g (2% DV). Calcium, protein, vitamin B12
How to actually eat more Vitamin D
A handful of additions usually move the needle more than a full diet reset. Vitamin D is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Bone Health hub and the Vitamin D compound page.
Common questions
How much Vitamin D do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Vitamin D effectively. Supplements are useful for filling confirmed gaps.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.