21 Food that are Rich in Vitamin D


You will never run out of options when it comes to Vitamin D. Plenty of food are rich in Vitamin D. Starting from mushrooms to mackerels, from cod liver oil to ricotta cheese, there are plenty of foods you can offer your child.

Fish like halibut, herring, sardines and catfish are rich in Vitamin D. Beef liver is also known to be full of the vitamin. Then there are the salami hams and eggs. Breakfast cereals and milk also contain vitamin D.

Read More:8 Symptoms of Vitamin D Deficiency That You Should Know

The following is the list of foods which are very rich in Vitamin D: 

21 Food that are rich in Vitamin D


They are the only plant source of vitamin D. However, the amount varies according to the type. Shitake mushrooms contain the highest amount of vitamin D. This is because of the fact that they are dried under natural sunlight. Mushrooms can be added to your child’s diet at an very early stage.

Read More:Health Benefits of Mushrooms or Toadstool for Babies



Apart from the B vitamins, eggs are also rich in Vitamin D. Giving one egg, per day, to your child will cover 10% of the daily need of vitamin D. Eggs from the pasture-raised hens are even better. That is because they spend more time under the sun.

Read More: Health Benefits of Eggs for Kids


A glass of milk will provide your child with 20% of the Vitamin D requirement. However, it only hold true in case of whole fat milk. So, if either you or your child is not lactose intolerant, then you can both enjoy a glass of fatty milk.


Some cereals are rich in Vitamin D. But they vary in amount. For that reason, before buying it is important that your check the ingredients. Don’t purchase cereals which has less than 100 IU of Vitamin D.

Vitamin D rich foods

Ricotta Cheese

Barring milk itself, ricotta cheese is the only milk product which is high in vitamin D. The amount of vitamin D, in this case is relatively on the higher side when compared to normal cheese.


Fish like mackerel are rich in omega-3 fatty acids and vitamin D. Mackerels can supply about 90% of required amount of vitamin D for you and your baby.



This less fatty seafood contains high amount of vitamin D. Shrimps can be easily digestible and is high in protein and omega-3 fat. An ideal protein source for your child to enjoy.


The sweet white meat of halibut is rich in nutrients. It has plenty of Vitamin D content. It is easy digestible and good for your baby and you. Apart from vitamin D, the fish is also rich in the B vitamins making it the absolute choice for you.


This kind of fish is very high in vitamin D. This is due to the fact that they lived on planktons. You can offer this fish, any time of the day, to your child. They can be smoked or creamed.

Cod Liver Oil

Cod liver oil is considered as a natural food supplement for kids and adults. Apart from vitamin D the food is also rich in vitamin A and omega-3 acid. It will boost your child’s bone development.


Sardines offer tremendous health benefits to children and adult. Rich in vitamin D and omega-3 fatty acid this fish works wonder for the overall development. It promotes better bone development for your child.


Like the herring, catfishes also live on planktons. That is why they are naturally rich in Vitamin D. Easily digestible and good for health for your child.


Flounder Fish

Flounders contribute up to 25% daily requirement of vitamin D for your child. The Pacific flounders are the best.

Read More: Health Benefits of Fish Oil for Children

Carp Fish

Like sardines and catfish, carp fishes are also rich in vitamin D. Apart from that it also contains the likes of vitamin A and vitamin K. Rich in other nutrients it is the perfect source of vitamin for your child.

Read More: How To Introduce Meat Into Your Baby’s Diet

Beef Liver

Beef liver is a fascinating source of vitamin D. 3 ounce of liver is sufficient for 25% of daily Vitamin D requirement. The grass-fed livers are the best. They contain the highest amount of vitamin D.

Salami Ham

Your daily breakfast choice in the form of salami ham can be excellent source of vitamin D. 100 grams of salami ham contains 62 IU of vitamin D. Offering salami to your child might ensure a good start to the day.



Believe it or not 100 grams of oyster can actually account for 80% of your daily vitamin D requirement. Apart from vitamin D, oysters are also rich in zinc and magnesium. Raw oysters are more nutritious. However, you should properly cook oysters before you give them to your child.


Oranges are one of the best fruit sources of vitamin D. In fact giving fresh orange juice to your child is the best way to ensure a healthy start to the day. Just one cup of orange juice contains 100 IU of vitamin D.

Soya Products

79 grams of tofu contains as much as 581IU of vitamin D. One cup of soya milk contains 338 IU of vitamin D. So, you can well imagine the level of vitamin D your child can savor from these soya sources.


If your child loves to lick butter then we give you healthy reason to allow him/her to continue. Butter, though in fewer amounts, contains vitamin D. But the good news is that the presence of butter helps one to absorb more vitamin D from the other food sources.


Margarines are one of the foods rich in vitamin D. In fact if butter is not advised by the doctor margarines can be used as a perfect substitute for it. It has less saturated fat and more amount of vitamin D.

Other Sources:

Other sources of vitamin D include vanilla yogurt and sour cream. Swordfish is also an excellent choice. However, before introducing any new vitamin D rich food, always consult with your pediatrician and learn about the probable side-effects. Check for signs of allergies, if at all. Apart from that you can always encourage your child to be exposed in the sun. The sun rays are one of the best sources of vitamin D.


Read More:Vitamin D Deficiency in Children: 8 Symptoms Every Parent Should Know