What Foods Have Vitamin D? Simple Ways to Get More in Your Diet

If you’re wondering what foods have vitamin D, you’re not alone. It’s one of those nutrients we hear about often, especially in winter, but it’s not always obvious where to find it in everyday meals.

This guide breaks down the best food sources of vitamin D, why it matters, and how to work more of it into your weekly cooking. We’ll cover everything from oily fish and eggs to plant-based options, plus simple meal ideas that make it easy to stay topped up.

Why Is Vitamin D Important?

Vitamin D does more than one job in the body, which is why it’s often linked to overall health rather than a single benefit. It helps your body absorb calcium, supports your immune system, plays a role in mood regulation and supports muscle function. In the UK, low vitamin D levels are more common in autumn and winter when sunlight exposure drops, so getting enough through food becomes even more important.

How Much Vitamin D Do You Need?

In the UK, the NHS recommends:

• Adults and children over 1 year: 10 micrograms (µg) per day
• Infants under 1 year: 8.5–10 micrograms (µg) per day

Because sunlight is limited between October and March, supplementation is often recommended during these months, even if your diet is balanced.

While food can contribute to your vitamin D intake, it can be difficult to reach recommended levels through diet alone, which is why combining food sources with sunlight (and supplements where needed) is advised.

What Foods Are High in Vitamin D?

Vitamin D isn’t found in a huge range of foods, but there are some reliable sources you can build into your meals. These tend to fall into a few key categories: oily fish, egg yolks, mushrooms, and fortified foods. Below is a breakdown of the main options and how to use them.

Oily Fish (Best Natural Source)

Oily fish is one of the most effective ways to increase your vitamin D intake through food. It contains some of the highest naturally occurring levels, which is why it’s often recommended as a go-to source.

Examples of oily fish with high vitamin D:

• Salmon (~10–20µg per 100g)
• Mackerel (~8–16µg per 100g)
• Sardines (~4–7µg per 100g)

Beyond vitamin D, these fish also provide omega-3 fatty acids, which support heart health and make them a strong all-round addition to your diet.

When cooking oily fish, it doesn’t need to be complicated or reserved for special occasions. It works well in simple, flavour-led dishes that fit easily into a weekly routine, for example:

• Honey Soy Salmon With Brown Rice And Sambal Pak Choi
• Creamy Smoked Mackerel Tortiglioni With Chilli & Lemon
• Pan-Fried Salmon With Lemony Courgette Ribbon & Greek Cheese Salad

Because the vitamin D content is relatively high, even one or two meals a week can make a noticeable contribution to your overall intake. Check out Gousto’s pescatarian food boxes for a simple way to introduce more fish to your weekly routine.

Eggs

Eggs are one of the easiest ways to add vitamin D to your diet, especially because they’re so versatile and easy to include in most meals. Vitamin D is found in the yolk, at around 2 micrograms (µg) per egg, so whole eggs are the way to go here. While that’s lower than oily fish, eggs are often eaten more regularly, which means they can still make a steady contribution over the week.

You can fit eggs into everyday meals. They work well across breakfast, lunch, and dinner, making them one of the most flexible options to build around. Some adventurous ways you could use eggs are:

• Keralan Coconut Egg Curry
• Spanish-Style Eggs, Chorizo & Peppers
• Smoked Basa With Cheesy Spinach Mash And Poached Egg

Mushrooms

Mushrooms are one of the few plant-based foods that can provide vitamin D, which makes them particularly useful if you’re looking to follow a vegetarian or vegan diet or just cut down on meat.

What makes mushrooms different is how they produce vitamin D. When exposed to UV light, mushrooms can develop levels similar to some animal-based sources, from small amounts to around 10µg per 100g, depending on how they’ve been grown. It’s worth looking out for varieties labelled as “vitamin D mushrooms” or UV-exposed to get the most vitamin D out of them.

Mushrooms also bring more than just nutrients. They add depth, texture, and a savoury richness that works across a wide range of dishes:

• Mushroomy Woodland Pasta
• French Chicken, Bacon & Mushroom Stew
• Vegetable Noodles With Silky Cashew Nut Sauce

Because they absorb flavour well, mushrooms can take on whatever you pair them with, from bold spices to creamy sauces, making them an easy ingredient to keep in regular rotation.

If you’re relying on them as a vitamin D source, choosing UV-exposed varieties can make a noticeable difference, especially when combined with other fortified foods.

Red Meat and Liver

Red meat (like beef and lamb) and liver contain vitamin D, but in smaller amounts compared to sources like oily fish. Liver especially is more concentrated in nutrients overall, but it’s usually enjoyed occasionally rather than as part of a weekly routine. They’re best thought of as a supporting option rather than a primary way to boost your intake.

Some ways red meat can be incorporated into meals include:

• Smoky Beef Mince Enchiladas With Tomato Salsa
• Lamb Rump, Roasted Crushed Potatoes & Mint Salsa Verde
• Sticky Black Pepper Steak With Pak Choi

Red meat can be part of a varied diet, since it also provides iron and vitamin B12, but it’s generally recommended to keep intake moderate and balance it with other protein sources like fish, eggs, and plant-based options.

For vitamin D specifically, it’s worth combining red meat with higher-content foods or fortified products to help meet your daily needs more effectively.

Fortified Foods

Fortified foods are one of the easiest and most reliable ways to increase your vitamin D intake, particularly if you don’t eat much fish or follow a plant-based diet. They are foods that have micronutrients (like vitamin D) intentionally added to them that were not originally present or were lost during processing, making it simpler to build into meals without changing how you eat.

Common fortified foods include:

• Plant-based milks (such as oat, almond, and soy)
• Breakfast cereals
• Fat spreads and margarines
• Some yoghurts and dairy alternatives

The exact amount of vitamin D can vary between brands, so it’s worth checking the label if you’re relying on these as a regular source.

Since these foods are already part of many routines, they’re one of the most straightforward ways to keep your intake consistent:

• Use fortified milk in coffee, tea, cereal, or porridge
• Build quick breakfasts around fortified cereals or overnight oats
• Add fortified plant milk to sauces, soups, and curries
• Spread fortified margarine on toast or use it in cooking

These small, repeatable habits can make a meaningful difference over time, especially when combined with other vitamin D sources.

Vitamin D Foods for Vegetarians and Vegans

Getting enough vitamin D on a vegetarian or vegan diet can take a bit more thought, but it’s far from restrictive. With the right ingredients in rotation, you can still build meals that feel varied, satisfying, and easy to stick to.

Unlike other nutrients, vitamin D doesn’t naturally show up in many plant-based foods. That means it’s less about finding one standout ingredient and more about combining a few reliable sources across your week.

If you’re eating a vegetarian or vegan diet, these are the best plant-based sources of vitamin D to focus on:

– Fortified plant milks (oat, almond, soy): Often one of the most consistent sources, especially if you’re using them daily in coffee, cereal, or cooking

– Fortified yoghurts and spreads: An easy add-on that doesn’t require changing your routine too much

– Breakfast cereals: Many are fortified, though it’s worth checking labels as levels vary

– UV-exposed mushrooms: One of the few natural plant-based sources, with higher vitamin D levels when labelled accordingly

The easiest way to build these ingredients into meals is to add them to ones you already enjoy, rather than trying to create something completely new. Here are some creative twists on everyday favourites to give your week a flavour boost.

• Spiced Shakshuka With Feta And Crunchy Pitta
• Classic Veggie Caesar Salad
• Portobello Mushroom Rogan Josh

4 Easy Ways to Add More Vitamin D to Your Diet

Knowing which foods have vitamin D is helpful. Building them into meals you’ll actually want to cook is what makes the difference. The easiest way to do that is to work them into dishes you already enjoy, rather than trying to overhaul your routine.

1. Start with small, realistic swaps

A few simple changes can go a long way over the course of a week:

– Swap in oily fish once or twice a week: Salmon or mackerel works well in traybakes, curries, or salads

– Add eggs to meals beyond breakfast: Think fried eggs on grain bowls, soft-boiled eggs in ramen, or baked into shakshuka

– Choose fortified versions of everyday staples: Use fortified plant milk in coffee, cereal, and cooking without changing your habits

– Keep mushrooms on rotation: They’re easy to add to pastas, stir-fries, and roasted dishes for extra depth and variety

2. Build meals around Vitamin D (without overthinking it)

If you plan meals with one vitamin D source in mind, the rest tends to fall into place.

A few ideas that work well midweek:

• Mexican Salmon Steak
• Creamy Mushroom & Chive Risotto
• Korean-Style Beef Bibimbap With Smashed Cucumber
• 10-Min Miso Mushroom Stir-Fry

These are the kinds of meals that feel like a proper dinner, not a “health fix”. Also, when one element is doing the heavy lifting, the rest of the meal tends to come together more easily.

3. Think weekly, not daily

You don’t need every meal to be perfectly balanced. It’s more realistic to look at your intake across the week. A couple of fish-based meals, some egg dishes, and a few fortified staples can add up without it feeling repetitive or restrictive.

4. Make it easier to stay consistent

Consistency matters more than perfection here. Having a few go-to meals that naturally include vitamin D sources can take the pressure off.

This is where recipe boxes can help. With Gousto, you can choose from a wide range of nutritionist-approved recipes each week and filter based on what you feel like eating, whether that’s a quick midweek dinner or something a bit more indulgent.

FAQ’s About Foods With Vitamin D

Can you get enough vitamin D from food alone?

It’s possible to get enough vitamin D from food alone, but it can be difficult, especially in the UK.

Most natural sources of vitamin D come from oily fish, eggs, and fortified foods, and even then, it’s not always enough to reach the recommended daily intake. That’s why the NHS advises most people to consider a supplement during autumn and winter, when sunlight is limited.

How can I raise my vitamin D naturally?

There are two main ways to increase your vitamin D levels naturally: sunlight and food. During spring and summer, your body produces vitamin D when your skin is exposed to sunlight. In the colder months, when sunlight is weaker, diet becomes more important.

To support your levels year-round, spend time outdoors when possible, include foods like salmon, mackerel, eggs, and fortified products in your meals or use ingredients like mushrooms and fortified plant milks if you follow a plant-based diet.

Which fruit is rich in vitamin D?

Fruit doesn’t naturally contain vitamin D. If you’re looking to increase your intake, it’s better to focus on foods like oily fish, eggs, mushrooms, and fortified products such as plant milks and cereals. Fruit can still support a balanced diet in other ways, but it won’t contribute to your vitamin D levels.

What is the best food source of vitamin D?

Oily fish is widely considered the best natural food source of vitamin D. Salmon, mackerel, and sardines contain some of the highest levels, making them a reliable way to boost your intake through meals. For those who don’t eat fish, fortified foods and UV-exposed mushrooms are the next best options.

Make Vitamin D Part of Your Weekly Meals

Getting more vitamin D into your diet doesn’t mean a total reset. It’s about working a few key ingredients into meals you already enjoy and keeping them in regular rotation.

Oily fish, eggs, mushrooms, and fortified staples can all slot into everyday cooking without adding extra effort. Over a week, those small choices start to add up, whether it’s a salmon traybake, a mushroom pasta, or a quick egg-based dinner.

If you’d rather skip the planning side, Gousto makes it easier to bring these ingredients into your routine. You can explore a wide range of recipes each week, from flavour-packed midweek meals to more indulgent dishes, and choose what fits around your schedule.

Take a look at the latest menu, explore recipes, or check out how Gousto’s food boxes work to see how it could work for you and make getting more vitamin D feel like part of dinner, not something separate to think about.