Dietitians Share 6 Foods With More Vitamin D Than Eggs

# Dietitians Share 6 Foods With More Vitamin D Than Eggs

Eggs have long held a reputation as a solid source of vitamin D, but registered dietitians point to several everyday foods that actually pack more of this bone-supporting nutrient per serving.

Fatty fish tops the list. Salmon delivers approximately 570 to 645 IU of vitamin D per 3.5-ounce serving, while mackerel provides around 360 IU in the same portion. Canned tuna offers roughly 230 IU per 3-ounce serving, making it an affordable and convenient option for people who don't eat fresh fish regularly.

Fortified dairy products represent another reliable source. A cup of fortified milk typically contains 100 to 144 IU of vitamin D, depending on whether it's whole, low-fat, or skim. Fortified orange juice delivers similar amounts per serving.

Mushrooms stand out as the only plant-based whole food containing naturally occurring vitamin D. When exposed to sunlight or UV light, mushrooms produce this nutrient. Maitake mushrooms contain approximately 786 IU per 3.5-ounce serving when properly exposed to light, while shiitake mushrooms offer around 100 IU.

Egg yolks contain only about 40 to 50 IU of vitamin D per large egg, making them a modest source compared to these alternatives.

Vitamin D supports calcium absorption, immune function, and bone health. Most adults need 600 to 800 IU daily, though some health professionals recommend higher amounts for older adults or those with limited sun exposure.

Registered dietitians recommend combining dietary sources with moderate sun exposure. About 10 to 30 minutes of midday sun several times per week helps your body