Vitamin D Food Chart

Vitamin D is an important nutrient that performs an essential role in our overall health and well-being.  From supporting strong bones and teeth to aiding in calcium absorption, vitamin D is a vital component of our daily diet.

However, with busy schedules and limited outdoor activities, it can be difficult to get the recommended daily vitamin D intake from the sun alone. This is where a vitamin D food chart comes in handy. 

In this post, we will explore the top food sources of vitamin D, helping you make informed choices about what you eat to ensure you get enough of this vital nutrient. This comprehensive vitamin D food chart has everything you need to know.

vitamin d food chart

So, letโ€™s get started. ๐Ÿš€

Vitamin D Foods

Vitamin D is an essential nutrient for maintaining a healthy immune system, strong bones, and overall well-being. Apart from its importance, many people are deficient in vitamin D, making it important to include vitamin D food sources in our diets.

This table will explore the best food sources of vitamin D, the recommended daily intake, and how to incorporate these foods into your meals.

Vitamin D Vegetables

Vitamin D is essential in the body’s ability to regulate calcium and phosphorus levels, support immune function, and decrease inflammation. However, those looking to obtain vitamin D from vegetables other than sunlight and meat do not have many options in hand. 

According to research conducted by 6 well-known diet experts, there are not many plant sources of vitamin D and mushrooms are an excellent and only credible source of this essential nutrient when it comes to vegetables.

Incorporating mushrooms into your diet and other natural sources of vitamin D can help you maintain optimal health and well-being. 

FoodServing sizeVitamin d 
Mushrooms1 cup sliced6.0 IU

Also read: Vegan Calcium-Rich Foods

Vitamin D foods for vegetarians

For vegetarians, finding things that have vitamin D can be a challenge. However, with a little research and creativity, it is possible to incorporate foods rich in this nutrient. 

We are providing a table to highlight some of the best vitamin D foods for vegetarians, including dry fruits, vitamin D nuts, and fortified plant-based products.

Whether you are following a strict vegan diet or simply looking for ways to add more vitamin D to your diet, this vitamin D foods list has got you covered.

FoodServing sizeVitamin d 
Fortified Plant-Based Milk8 oz100 – 124 IU
Fortified Tofu 100 g100 IU
Fortified Margarine1 tsp25 – 36 IU
Fortified Bread2 slices20 – 40 IU

“Humans make thousands of units of vitamin D within minutes of whole body exposure to sunlight. From what we know of nature, it is unlikely such a system evolved by chance.” 

Dr. John Cannell, M.D., Ph.D

Which Mushrooms are High in Vitamin D?

With the growing popularity of plant-based diets, it’s essential to know which mushrooms are high in vitamin D and how much you need to intake.

In this section, we’ll explore the different mushrooms that are rich in vitamin D, their serving size, and the amount of vitamin D in International Units (IU). 

FoodServing sizeVitamin d
Shiitake Mushrooms 100 g18 IU
Maitake Mushrooms100 g1,123 IU
Portobello Mushrooms100 g10 IU
Button Mushrooms100 g7 IU

Also read: Vitamin C Fruits and Vegetables

Vitamin D in Meat Products

Vitamin D is required for maintaining a healthy weight. While it can be synthesized from sun exposure, it can also be consumed from dietary sources, including meat products.

In the table below, we will explore some of the best meat options that are high in vitamin D and provide serving sizes and amounts of vitamin D in IU to help you make informed food choices.

So, this section is for you whether you are looking for a vitamin D boost or want to know good VIT D3 sources.

FoodServing sizeVitamin d 
Beef Liver 2.5 oz36 IU
Sardines3 oz42 – 70 IU
Mackerel3.5 oz998 IU
Pork Chops3 oz34 IU
Chicken 3 oz2 IU
Tuna3 oz70 IU
Beef3 oz6 IU

Also read: Anti-inflammatory Foods chart


Do apples have a lot of vitamin D?

No, apples do not contain a significant amount of vitamin D. They can be suitable if you are looking for Iron. Sun exposure and certain foods, including fatty fish, mushrooms, and fortified foods, are the primary sources of this essential nutrient.ย 

Are carrots high in vitamin D?

No, carrots are not high in vitamin D. While they are a great source of vitamins and minerals like vitamin A, potassium, and fiber, they do not contain significant amounts of vitamin D.ย 

Are potatoes high in vitamin D?

No, potatoes are not naturally high in vitamin D. They are a good source of carbohydrates, fiber, potassium, and other vitamins and minerals, but not vitamin D.ย 


To conclude, Vitamin D is essential to our health and plays a crucial role in preventing disease. The good thing is that many foods contain Vitamin D, making it easy to get your daily dose through a balanced diet.  

You can pick from vitamin D in seafood like salmon to dairy products and mushrooms. There are many options to choose from. By incorporating these Vitamin D-rich foods into your daily diet, you can ensure that your body has enough of this essential nutrient to support optimal health and wellness.ย 

So, be sure to consult the Vitamin D Food Chart and make a concerted effort to include more of these foods in your diet. Your body will thank you for it!

Good Luck! ๐Ÿ€