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 vitamin D powerhouse, but registered dietitians point to several foods that actually deliver more of this essential nutrient per serving.

Vitamin D regulates calcium absorption, supports immune function, and influences mood and bone health. While your body produces it naturally through sun exposure, food sources matter, especially during winter months or for people with limited outdoor time.

Fatty fish tops the list. Salmon contains roughly 450 to 570 IU of vitamin D per 3-ounce serving, depending on whether it's wild or farmed. Mackerel and herring offer similar amounts. A single egg yolk provides only about 40 IU, making fish substantially more potent.

Fortified dairy products pack another punch. One cup of fortified milk delivers 100 to 144 IU, while fortified yogurt varies by brand but often reaches 80 to 100 IU per serving. Fortified plant-based milks like almond and soy typically match their dairy counterparts.

Mushrooms deserve attention too. When exposed to sunlight, varieties like maitake and portobello produce their own vitamin D. A single portobello mushroom exposed to UV light can contain 500 to 600 IU.

Cod liver oil remains one of the richest sources, with just one tablespoon delivering over 1,300 IU. Canned tuna in oil provides 200 to 300 IU per 3-ounce serving.

The recommended daily intake is 600 to 800 IU for most adults, though some research suggests higher amounts benefit bone and immune health. Getting vitamin D from food and modest sun exposure works better than relying on any