Salmon has long been praised as a top source of vitamin D. In fact, just three ounces of wild sockeye salmon packs around 570 IUs—that’s about 70% of what most adults need in a day. Impressive, right? But here’s something you may not know: a few other foods quietly outshine salmon when it comes to vitamin D content.
Whether you’re looking to get more of the sunshine vitamin for stronger bones, a better immune system, or improved mood, these three power-packed options might surprise you.
Table of Contents
Trout
Serving size: 3 oz
Vitamin D content: 645 IUs
Let’s kick things off with rainbow trout—a freshwater fish that doesn’t get enough credit. One small serving gives you more than 80% of your daily vitamin D needs. That’s even more than salmon.
But vitamin D isn’t the only benefit here. Rainbow trout is also rich in:
- Omega-3 fatty acids
- Lean protein
- Selenium (for immune health)
- Potassium (great for heart function)
In short? It’s a total nutritional win.
Cod
Serving size: 1 tablespoon (cod liver oil)
Vitamin D content: 1,360 IUs
Okay, so this one isn’t exactly a “food” in the traditional sense—but cod liver oil is a true vitamin D powerhouse. Just one tablespoon delivers more than 150% of your recommended daily intake. That’s more than double what you’d get from salmon.
Plus, cod liver oil is loaded with:
- Vitamin A (supports vision and immunity)
- Omega-3s (reduces inflammation and supports brain health)
Not a fan of the fishy taste? No worries—many brands now offer flavored or capsule versions to make it easier to get your daily dose.
Mackerel
Serving size: 3 oz
Vitamin D content: 561 IUs
Mackerel comes close to matching salmon in vitamin D—but it still technically edges it out. And if you’re looking for variety in your fish options, mackerel is an excellent pick.
Aside from its vitamin D content, mackerel brings plenty of health perks:
- Brain-boosting omega-3s
- B vitamins, especially B12
- Protein to support muscle maintenance
It’s also one of the more affordable fatty fish options, which makes it a smart choice for your budget and your bones.
Comparison of Vitamin D Content
| Food | Serving Size | Vitamin D (IUs) |
|---|---|---|
| Cod Liver Oil | 1 tbsp | 1,360 |
| Rainbow Trout | 3 oz | 645 |
| Wild Salmon | 3 oz | 570 |
| Atlantic Mackerel | 3 oz | 561 |
Extras
Still want more ways to sneak in that sunshine vitamin? Here’s a list of both natural and fortified sources of vitamin D that can help boost your intake.
Naturally Rich in Vitamin D
| Food | Serving Size | Vitamin D (IUs) |
|---|---|---|
| Canned Tuna | 3 oz | 231 |
| Herring | 3 oz | 182 |
| Tilapia | 3 oz | 127 |
| Flounder | 3 oz | 118 |
| Scrambled Eggs | 2 eggs | 88 |
| Sardines | 2 sardines | 46 |
Fortified Sources of Vitamin D
| Fortified Food | Serving Size | Vitamin D (IUs) |
|---|---|---|
| Mushrooms (UV-exposed) | ½ cup | 366 |
| 2% Milk | 1 cup | 120 |
| Fortified Yogurt | 1 cup | 116 |
| Fortified Orange Juice | 1 cup | 100 |
| Fortified Plant Milk | 1 cup | 100–140 |
| American Cheese (fortified) | 1 slice | 85 |
| Fortified Cereal | 1 serving | 80 |
Tip
Vitamin D is fat-soluble, which means it’s best absorbed with healthy fats. Try pairing fortified foods with things like nuts, avocado, or olive oil to maximize absorption.
So, while salmon is still an excellent source of vitamin D, it’s not the only game in town. Rainbow trout, cod liver oil, and mackerel all deliver even more of this essential nutrient—and come with bonus health benefits too. By mixing up your diet and adding in some fortified options, getting enough vitamin D can be easy, tasty, and totally doable.
FAQs
Which food has the most vitamin D?
Cod liver oil tops the list with 1,360 IUs per tablespoon.
Is trout better than salmon for vitamin D?
Yes, rainbow trout has slightly more vitamin D than salmon.
Can I get vitamin D from mushrooms?
Yes, UV-exposed mushrooms are a good plant-based source.
Is fortified milk a good source?
Yes, fortified milk provides up to 120 IUs per cup.
How much vitamin D do I need daily?
Most adults need 600–800 IUs of vitamin D per day.
