Foods High in Vitamin D

21. Canned Tuna:

Tuna is a rich source of healthy unsaturated fats—the kind that keep you looking young and feeling healthy. It’s also a great source of Vitamin D. Canned tuna is convenient and healthy, providing about 39% of the daily recommended value of Vitamin D, along with several other essential vitamins and minerals. Serving Size (100 grams), 234 IU of Vitamin D (39% DV), 114 calories.

22. Vanilla Yogurt:

Vanilla yogurt is a tasty treat that’s filled with healthy minerals. Some brands are also fortified with Vitamin D, making it a fantastic food that helps keep you young and healthy. Read the nutrition labels on your favorite brands to see whether or not you’re getting enough Vitamin D in your yogurt. A cup of fortified vanilla yogurt can provide almost 20% of the Vitamin D that’s needed each day. Serving Size (1 cup), 115 IU of Vitamin D (19% DV), 208 calories.

23. Chocolate Milk:

You already know the health benefits of milk, but did you know that chocolate milk is also a healthy option when enjoyed in moderation? Look for the kind that’s fortified with Vitamin D. One cup provides your body with 20% of the Vitamin D it needs for the day. It also contains protein and calcium, which are essential for healthy bones and muscles. Serving Size (1 cup), 122 IU of Vitamin D (20% DV), 158 calories.

24. Pork Tenderloin:

Pork tenderloin is a delicious and versatile main dish. You can marinate it in any number of dressings and spices and prepare it in the oven or on the grill. However you choose to enjoy it, you’ll also enjoy the Vitamin D it provides. And you might be surprised to find that, pound for pound, pork tenderloin has less fat than a chicken breast. Serving Size (100 grams), 10 IU of Vitamin D (2% DV), 159 calories.

25. Cereal:

Next time you’re shopping for your favorite cereal, check the label to see if it’s fortified with Vitamin D. Many of the healthiest cereal choices are, so consider switching if you haven’t already. Different brands and types of cereal vary widely, so always check the labels for nutrition information before buying. One cup of some fortified cereals can provide up to 29% of the daily recommended value of Vitamin D. Serving Size (1 cup, about 50 grams), 162 IU of Vitamin D (29% DV), 80 calories.

26. Beef Liver:

Beef liver is rich in a variety of vitamins, minerals, and nutrients. It’s also low in calories and fat, compared to other types of beef. It’s a good source of Vitamin D when you’re not quite able to reach the recommended amount for the day. Other nutritional benefits it provides include protein, thiamin, and iron. Serving Size (100 grams), 49 IU of Vitamin D (8% DV), 150 calories.

27. Egg Yolk:

Many people don’t eat egg yolks because of their cholesterol. It’s true that egg whites contain less cholesterol and fewer calories than the yolk, but egg whites also contains far fewer nutrients. Essential vitamins and minerals such as calcium, iron, zinc, and vitamins A,E, K, and D are all housed primarily in the egg yolk. The yolk from just one large egg contains enough Vitamin D to account for about 6% of the daily recommended value. Serving Size (yolk of 1 large egg), 37 IU of Vitamin D (6% DV), 54 calories.

28. Sardines:

Sardines are becoming more and more popular as their wonderful health benefits become more widely known. Their high omega-3 fatty acid contents contribute to bone health, lowering cholesterol, and reducing inflammation, and their impressive calcium and Vitamin D contents keep you feeling young and healthy. Serving Size (100 grams), 270 IU of Vitamin D (45% DV), 233 calories.

29. Catfish:

Catfish have a great flavor, but there are many other reasons to love it. Most of those reasons involve the myriad health benefits that come with eating this freshwater fish. Catfish are low in most of the bad stuff—calories, bad fat, and mercury—and high in much of the good stuff—vitamins, protein, and good fats. They’re also high in Vitamin D. One fillet provides almost 200% of the recommended daily value. Serving Size (1 fillet, about 159 grams), 795 IU of Vitamin D (133% DV), 178 calories.

30. Butter:

Butter gets a bad rap for being high in saturated fat. But it’s important to remember that saturated fat is still essential to a healthy diet; it helps the body absorb antioxidants and vitamins. Butter contains a small amount of Vitamin D, and it will also help your body absorb and use the Vitamin D that you get from other sources. As long as you consume it in moderation, butter can be a welcome addition to a healthy and balanced diet. Serving Size (1 stick), 9 IU of Vitamin D (2% DV), 102 calories.