Foods High in Vitamin D

31. Shrimp:

Shrimp cocktails are a popular choice at parties, but who says you can’t enjoy them on a regular basis at home? Shrimp are a great source of several vitamins and minerals. Some of nutrients you’ll gain by eating more shrimp include protein, Vitamin B-12, iron, and Vitamin D. These elements are essential to a strong and healthy body. Serving Size (3 ounces), 2 IU of Vitamin D (1% DV), 101 calories.

32. Portobello Mushrooms:

It might seem as though there are few non-meat and non-dairy sources of Vitamin D. If you’re looking for a more traditionally healthy option, Portobello mushrooms are a vegetarian-friendly food that’s high in several vitamins and minerals, including Vitamin D. A cup of diced mushrooms contains a hearty 64% of the daily value of Vitamin D, and that contributes only 22 calories to your diet. Portobello mushrooms also contain antioxidants and essential minerals such as copper, potassium, and iron. Serving Size (1 cup diced), 384 IU of Vitamin D (64% DV), 22 calories.

33. Goat Cheese:

Goat cheese is a great option for people who have an aversion to cheese and other dairy products that are made from cow’s milk. It’s also a tasty food that has many health benefits. An serving of goat cheese provides your body with vitamins D, K, and B, as well as protein. It’s low in calories, fat, sodium, and cholesterol, so you can get the benefits without having to worry about your waistline. Serving Size (1 ounce), 6 IU of Vitamin D (1% DV), 76 calories.

34. Sour Cream:

Sour cream is often associated with unhealthy snacks and meals, but the sour cream itself has several nutritional benefits. Anyone can enjoy it in small amounts along with a healthy diet and lifestyle overall. It contains protein, potassium, calcium, Vitamin A, and Vitamin D, making it a more healthful food than most people realize. Serving Size (1 tablespoon), 2 IU of Vitamin D (1% DV), 26 calories.

35. Sword Fish:

Swordfish is a delicious food that’s versatile enough to eat as a main course for dinner or as a complement to a lunchtime salad. Plus, it provides plenty of Vitamin D—nearly 100% of your body’s needs per three-ounce serving. Eat more swordfish to say young and healthy; it helps control weight, promote bone strength, and prevent heart disease. Serving Size (3 ounces), 566 IU of Vitamin D (94% DV), 132 calories.