Few foods naturally contain much vitamin D. The best natural sources are oily fish such as salmon, mackerel, sardines and tuna, followed by egg yolk, some mushrooms that have been exposed to sunlight, and liver.
A small number of foods, such as certain margarines and milks, have vitamin D added. Because the natural list is short, most people also rely on sunlight, and on a supplement where a GP advises one.
Vitamin D is unusual among nutrients: your body can make it from sunlight on your skin, and only a handful of foods carry a worthwhile amount. This guide lists the food sources that count, explains why food alone rarely does the whole job, and shows where sunlight and supplements fit around a healthy diet. It is general information, not medical advice.
Key points
- Few foods naturally contain much vitamin D, so no single food does the whole job.
- Oily fish are the richest natural source; egg yolk, sun-exposed mushrooms and liver add smaller amounts.
- Some foods, such as certain margarines and milks, have vitamin D added.
- For most people sunlight does the heavy lifting, with a supplement filling the gap where a GP advises one.
- Vitamin D needs, testing and any supplement are best discussed with your GP.
What foods have vitamin D?
Few foods naturally contain much vitamin D. The best natural sources are oily fish such as salmon, trout, tuna and sardines, with mackerel another oily fish source. After that come egg yolk, some mushrooms exposed to sunlight or UV light, and liver.
A limited range of foods, such as some margarines and some milks, have vitamin D added during manufacturing. Because the natural list is short, most people top up through sunlight and, where advised, a supplement (NIH Office of Dietary Supplements).
Main natural food sources
As a general guide, and using international reference data rather than Australian food-composition figures, the main natural food sources of vitamin D are:
- Oily fish (salmon, trout, sardines, tuna, and mackerel) - the richest natural food source. A serve provides roughly salmon about 14 mcg, trout about 16 mcg, sardines about 1 mcg and tuna about 1 mcg (NIH Office of Dietary Supplements).
- Egg yolk - a smaller but useful contributor, with the vitamin D in the yolk rather than the white. One large egg provides about 1 mcg (NIH Office of Dietary Supplements).
- Mushrooms exposed to sunlight or UV light - among the few plant sources, and only when they have had UV exposure. UV-exposed white mushrooms provide about 9 mcg per half-cup, while ordinary mushrooms have very little (NIH Office of Dietary Supplements).
- Liver and other offal - a traditional source eaten less often today. A serve of beef liver provides about 1 mcg (NIH Office of Dietary Supplements).
- Fortified foods - foods with vitamin D added, such as some margarines, spreads, milks and plant-based drinks (see the fortification section below).
These figures are a general guide based on international reference data, not Australian food-composition data, and the exact amount varies by the type of food and how it is prepared. For what vitamin D actually does in the body, see our guide to vitamin D benefits.
What foods are highest in vitamin D?
Oily fish are the richest natural food source of vitamin D. Salmon, trout, sardines, tuna and mackerel sit at the top, with the exact amount varying by the type of fish, whether it is wild or farmed, and how it is prepared. Egg yolk, some sun-exposed mushrooms and liver follow further down the list.
A rough ranking by food
As a general guide, and using international reference data, the approximate amounts per serve are shown below. A rough ranking of common food sources, from most to least, looks like this:
| Food | Notes | Vitamin D per serve (general guide) |
|---|---|---|
| Oily fish (salmon, trout, sardines, tuna) | Richest natural source; varies wild vs farmed; mackerel also contributes | Salmon ~14 mcg, trout ~16 mcg, sardines ~1 mcg, tuna ~1 mcg |
| Liver and offal | Traditional source, eaten less often now | Beef liver ~1 mcg |
| Egg yolk | Vitamin D sits in the yolk | ~1 mcg per large egg |
| Mushrooms (UV or sun exposed) | Only when exposed to UV light | ~9 mcg per half-cup |
| Fortified foods | Amount depends on the product | Varies by product; check the label |
These amounts are a general guide based on international reference data from the NIH Office of Dietary Supplements, not Australian food-composition data, and the exact amount varies by food, source and preparation. The practical point is that even the highest food sources supply modest amounts, which is why food is only part of the picture.
Can you get enough vitamin D from food alone?
For most people, no. Very few foods contain much vitamin D, so food alone rarely supplies enough and usually will not correct a low level on its own (Healthdirect).
Your body makes most of its vitamin D when sunlight reaches your skin; only a small amount comes from food (NIH Office of Dietary Supplements), which is why a supplement may be advised where sun exposure is limited. If you are concerned about your level, a GP can arrange a blood test.
Eating oily fish regularly, keeping eggs in your diet and choosing fortified foods all help lift your intake, and they are worth doing as part of a balanced diet. But relying on food alone to fix a low level is difficult, because the amounts in food are small. For who is more likely to run low and what to do about it, see our guide to vitamin D deficiency in Australia.
Where sunlight fits. Most people get the bulk of their vitamin D from sensible sun exposure rather than food. Sun is the main source of vitamin D for most people, but it has to be balanced against skin- cancer risk; the right balance depends on your skin, location and season, so follow Cancer Council and GP guidance rather than seeking deliberate unprotected sun (Cancer Council). This is not a page that encourages deliberate, unprotected sun exposure.
Where a supplement fits
When food and sunlight do not add up to enough, a vitamin D supplement can help support your intake, and this is best decided with a GP, ideally guided by a blood test. Elite's house-brand option is Emrald Labs Vitamin D3 + K2 Capsules.
A supplement is there to top up a good diet and sensible sun habits, not to replace them. If you are pregnant, breastfeeding, on medication or managing a health condition, speak to your healthcare professional before starting one.
What foods are fortified with vitamin D in Australia?
In Australia, a limited range of foods has vitamin D added, or fortified. Which foods are fortified differs from country to country, so overseas lists do not always apply here.
Common examples locally can include some margarines and spreads, and some milks and plant-based drinks. Because fortification varies by product and brand, the reliable way to know is to check the nutrition information panel and ingredient list on the pack.
In Australia, vitamin D must be added to margarines and edible oil spreads, and may be added to some other foods where the Food Standards Code allows it (Food Standards Australia New Zealand). Because the permissions are set by the national food standards, the reliable way to know what a product contains is to check the pack rather than assume.
How to spot fortified foods
A few practical tips when shopping:
- Read the nutrition information panel - fortified products list vitamin D there, often in micrograms.
- Fortification is optional for many products, so two similar items can differ; compare brands.
- Plant-based milks are sometimes fortified to be closer to dairy, but not always - check each one.
Fortified foods are a helpful way to add a little more vitamin D to your day, but like natural sources they usually supply modest amounts, so they work best alongside sensible sun habits and, where advised, a supplement.
The bottom line on vitamin D foods
Vitamin D is one of the hardest nutrients to get from food, because so few foods carry much of it. Build oily fish, eggs, some mushrooms and fortified foods into a balanced diet and you cover the food side well. For most people, though, sunlight does the heavy lifting, and a supplement fills the gap when a GP advises one. If you want to understand the nutrient in more depth, read what vitamin D does, or check the signs and risk factors in our vitamin D deficiency guide. To see the full Elite range, visit the vitamin D supplements collection.
References
- NIH Office of Dietary Supplements. Vitamin D, Health Professional fact sheet. 2024. ods.od.nih.gov
- Healthdirect Australia. Vitamin D and your health. healthdirect.gov.au
- Cancer Council Australia. Vitamin D. cancer.org.au
- Food Standards Australia New Zealand. Vitamins and minerals added to food. foodstandards.gov.au
This article is general information and is not medical advice. Vitamin D needs, testing and any supplement are best discussed with your GP, who can arrange a blood test and advise on what is right for you. Always read the label and follow the directions for use.
