5 Foods With More Vitamin D Than Salmon

Salmon often gets all the credit when it comes to vitamin D — and for good reason. It’s one of the richest natural sources.

But did you know that there are other foods that contain as much or even more vitamin D than salmon?

Vitamin D is essential for strong bones, immunity, hormone balance, and mood regulation. It helps your body absorb calcium, supports muscle function, and keeps your immune system ready to fight off infections.

Unfortunately, many people don’t get enough. About one billion people worldwide are estimated to be vitamin D deficient — especially those who spend most of their time indoors.

So if you’re tired of eating salmon every week, here are five surprising foods that can provide even more vitamin D — deliciously and naturally.

1. Cod Liver Oil — The Classic Vitamin D Powerhouse

Before supplements became trendy, cod liver oil was the original superfood.

Why it’s amazing:

Just one tablespoon (about 15 ml) of cod liver oil provides more than 1300 IU of vitamin D, far exceeding the daily recommended amount (600–800 IU).

Science says:

Research from The American Journal of Clinical Nutrition confirms that cod liver oil supports bone health, immune defense, and mood stabilization during the winter months.

Bonus nutrients:

High in omega-3 fatty acids (EPA and DHA), which support heart and brain health

Rich in vitamin A, another key immune booster

Pro tip:

Take it in liquid form or capsules — but don’t overdo it. Too much vitamin A from cod liver oil can be harmful.

2. Mushrooms Exposed to Sunlight — Nature’s Vegan Vitamin D Source

Mushrooms are the only natural plant-based food that produces vitamin D — and sunlight makes all the difference.

Why it’s amazing:

When exposed to UV light, mushrooms synthesize vitamin D2 (ergocalciferol), similar to how human skin produces vitamin D3.

Science says:

Studies in Food Chemistry show that UV-exposed mushrooms can contain up to 1500 IU of vitamin D per 100 grams — more than a serving of salmon.

Best options:

Maitake (“hen of the woods”)

Shiitake

Portobello

Oyster mushrooms

Pro tip:

Look for packaging labeled “UV-exposed” or “vitamin D enhanced.” You can also place mushrooms in direct sunlight for 15–20 minutes before cooking to boost their content.

3. Fortified Dairy and Plant-Based Milks — Everyday Essentials

If you’re not getting enough vitamin D through natural foods, fortified products can easily fill the gap.

Why it’s amazing:

Fortified milk (both dairy and plant-based alternatives like almond, soy, or oat milk) often contains 100–150 IU per cup, and some brands add even more.

Science says:

Research published in Nutrients Journal found that regular consumption of fortified milk helps maintain vitamin D levels in populations with limited sun exposure.

Bonus benefits:

Supports bone density with calcium + vitamin D combo

Convenient for daily routines — easy to add to cereal, coffee, or smoothies

Pro tip:

Shake the carton before pouring — vitamin D tends to settle at the bottom of the container.

4. Sardines — Small Fish, Big Benefits

Don’t underestimate these tiny fish — sardines are nutrient-dense and loaded with vitamin D.

Why it’s amazing:

A 100-gram serving of canned sardines in oil delivers about 270 IU of vitamin D, nearly half of the daily requirement — and that’s in addition to high protein, omega-3s, and calcium.

Science says:

According to a Journal of Food Composition and Analysis study, eating oily fish like sardines twice a week significantly increases vitamin D levels.

Bonus benefits:

Bone-strengthening calcium (since they’re eaten whole)

Heart-healthy omega-3 fatty acids

Convenient and affordable

Pro tip:

Choose sardines packed in olive oil or water, not soybean oil, for the cleanest nutrition profile.

5. Egg Yolks — The Everyday Superfood

If you’re still skipping yolks, it’s time to stop.

Egg yolks are one of the easiest and most accessible ways to get natural vitamin D.

Why it’s amazing:

Each egg yolk provides 40–50 IU of vitamin D, depending on the hen’s diet and exposure to sunlight.

Pasture-raised or vitamin-D-enriched eggs can contain up to six times more!

Science says:

A British Journal of Nutrition study found that eating two enriched eggs daily can raise vitamin D levels by 25% in just five weeks.

Bonus nutrients:

High-quality protein

Healthy fats

Choline — essential for brain and liver health

Pro tip:

Cook your eggs lightly (boiled, poached, or sunny-side up) to preserve nutrients. Overheating can reduce vitamin D levels.

Bonus: Fortified Cereals

Many breakfast cereals are now fortified with vitamin D — some offering up to 200 IU per serving.

Just pair them with fortified milk and you’ll cover more than half your daily requirement before lunchtime.

The Science Behind Vitamin D

Vitamin D isn’t just a vitamin — it’s a hormone-like nutrient that regulates hundreds of body processes.

It boosts calcium absorption, supports immunity, and even influences mood and sleep.

Deficiency has been linked to fatigue, bone pain, weakened immunity, and even depression.

That’s why it’s crucial to get enough — through sunlight, diet, or supplements if necessary.