The 7 foods richest in vitamin D!

Verified on 06/17/2023 by Alexane Flament, Editor
La liste des 7 aliments les plus riches en vitamines D !

Vitamin D plays an essential role in the quality of bone and muscle tissue, and in strengthening our immune system.

However, most French people don’t consume enough of it! And yet, vitamin D is found naturally in certain foods!

What foods should you eat to ensure an adequate intake? Here’s a short list to help you, based on ANSES recommendations!

Cod liver oil

Cod liver oil is an excellent source of vitamin D. It is known for its high content of vitamin D, as well as omega-3 fatty acids.

One tablespoon of cod liver oil can provide a significant amount of vitamin D! You can also consume it in capsule form!

Cod liver oil contains 250 µg of vitamin D per 100 g!

Egg yolk

The recommended daily intake of vitamin D is 15 micrograms for adults! Egg yolks are a natural source of vitamin D. A large egg can contain around 40 IU of vitamin D.


Some mushrooms, such as button mushrooms, chanterelles, ceps and morels, contain good quantities of vitamin D.

The vitamin D content of mushrooms can vary according to their exposure to UV light.

Oily fish

Oily fish such as salmon, mackerel and sardines are rich sources of vitamin D, offering significant quantities of this essential nutrient.

For example, cooked salmon can provide around 10 to 25 micrograms of vitamin D per 100 gram serving, while cooked mackerel can contain around 5 to 15 micrograms for the same amount.

Vitamin D-enriched dairy products

Certain dairy products, such as milk, yoghurts and certain cheeses, are often fortified with vitamin D to contribute to nutritional intake. In this way, they can help compensate for potential deficiencies!

Dark chocolate

Dark chocolate contains around 5 µg of vitamin D per 100g, which is a significant amount. It’s essential to choose dark chocolate with a minimum cocoa content of 40%!

Milk and white chocolate do not contain vitamin D!


Offal, such as the liver of certain animals, is considered a moderate source of vitamin D. Beef liver, for example, contains a significant amount of vitamin D.

However, the main source of vitamin D is skin synthesis when exposed to the sun!

In fact, by exposing yourself to the sun for 15 to 20 minutes in the late morning or afternoon, you can ensure that your body gets enough vitamin D every day!