{"id":20921,"date":"2026-04-02T17:10:12","date_gmt":"2026-04-02T16:10:12","guid":{"rendered":"https:\/\/www.gousto.co.uk\/blog\/?p=20921"},"modified":"2026-04-02T17:12:21","modified_gmt":"2026-04-02T16:12:21","slug":"what-foods-have-vitamin-d","status":"publish","type":"post","link":"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d","title":{"rendered":"What Foods Have Vitamin D? Simple Ways to Get More in Your Diet"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]If you\u2019re wondering what foods have vitamin D, you\u2019re not alone. It\u2019s one of those nutrients we hear about often, especially in winter, but it\u2019s not always obvious where to find it in everyday meals.<\/p>\n<p>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\u2019ll cover everything from oily fish and eggs to plant-based options, plus simple meal ideas that make it easy to stay topped up.[\/vc_column_text][vc_btn title=&#8221;GET YOUR FIRST BOX&#8221; style=&#8221;custom&#8221; custom_background=&#8221;#8193DC&#8221; custom_text=&#8221;#FFFFFF&#8221; align=&#8221;center&#8221; css=&#8221;&#8221; link=&#8221;url:https%3A%2F%2Fwww.gousto.co.uk%2Fbox-prices&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 ez-toc-wrap-left counter-flat ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Why_Is_Vitamin_D_Important\" >Why Is Vitamin D Important?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#How_Much_Vitamin_D_Do_You_Need\" >How Much Vitamin D Do You Need?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#What_Foods_Are_High_in_Vitamin_D\" >What Foods Are High in Vitamin D?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Oily_Fish_Best_Natural_Source\" >Oily Fish (Best Natural Source)<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Eggs\" >Eggs<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Mushrooms\" >Mushrooms<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Red_Meat_and_Liver\" >Red Meat and Liver<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Fortified_Foods\" >Fortified Foods<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Vitamin_D_Foods_for_Vegetarians_and_Vegans\" >Vitamin D Foods for Vegetarians and Vegans<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#4_Easy_Ways_to_Add_More_Vitamin_D_to_Your_Diet\" >4 Easy Ways to Add More Vitamin D to Your Diet<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#1_Start_with_small_realistic_swaps\" >1. Start with small, realistic swaps<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#2_Build_meals_around_Vitamin_D_without_overthinking_it\" >2. Build meals around Vitamin D (without overthinking it)<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#3_Think_weekly_not_daily\" >3. Think weekly, not daily<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#4_Make_it_easier_to_stay_consistent\" >4. Make it easier to stay consistent<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#FAQs_About_Foods_With_Vitamin_D\" >FAQ\u2019s About Foods With Vitamin D<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Can_you_get_enough_vitamin_D_from_food_alone\" >Can you get enough vitamin D from food alone?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#How_can_I_raise_my_vitamin_D_naturally\" >How can I raise my vitamin D naturally?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Which_fruit_is_rich_in_vitamin_D\" >Which fruit is rich in vitamin D?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#What_is_the_best_food_source_of_vitamin_D\" >What is the best food source of vitamin D?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\/#Make_Vitamin_D_Part_of_Your_Weekly_Meals\" >Make Vitamin D Part of Your Weekly Meals<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Why_Is_Vitamin_D_Important\"><\/span><b>Why Is Vitamin D Important?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/vc_column_text][vc_single_image image=&#8221;20257&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-d\/\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a> does more than one job in the body, which is why it\u2019s 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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_Much_Vitamin_D_Do_You_Need\"><\/span><b>How Much Vitamin D Do You Need?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]In the UK, the <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-d\/\" target=\"_blank\" rel=\"noopener\">NHS recommends<\/a>:<\/p>\n<ul>\n<li aria-level=\"1\"><b>Adults and children over 1 year:<\/b> 10 micrograms (\u00b5g) per day<\/li>\n<li aria-level=\"1\"><b>Infants under 1 year:<\/b> 8.5\u201310 micrograms (\u00b5g) per day<\/li>\n<\/ul>\n<p>Because sunlight is limited between October and March, supplementation is often recommended during these months, even if your diet is balanced.<\/p>\n<p>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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Foods_Are_High_in_Vitamin_D\"><\/span><b>What Foods Are High in Vitamin D?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]Vitamin D isn\u2019t 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.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Oily_Fish_Best_Natural_Source\"><\/span><b>Oily Fish (Best Natural Source)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;20590&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]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\u2019s often recommended as a go-to source.<\/p>\n<p>Examples of oily fish with high vitamin D:<\/p>\n<ul>\n<li aria-level=\"1\">Salmon (~10\u201320\u00b5g per 100g)<\/li>\n<li aria-level=\"1\">Mackerel (~8\u201316\u00b5g per 100g)<\/li>\n<li aria-level=\"1\">Sardines (~4\u20137\u00b5g per 100g)<\/li>\n<\/ul>\n<p>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.<\/p>\n<p>When cooking oily fish, it doesn\u2019t 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:<\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/fish-recipes\/honey-soy-salmon-with-brown-rice-pak-choi\">Honey Soy Salmon With Brown Rice And Sambal Pak Choi<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/fish-recipes\/creamy-smoked-mackerel-pasta-with-chilli-lemon\">Creamy Smoked Mackerel Tortiglioni With Chilli &amp; Lemon<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/fish-recipes\/salmon-with-courgette-ribbon-feta-salad\">Pan-Fried Salmon With Lemony Courgette Ribbon &amp; Greek Cheese Salad<\/a><\/li>\n<\/ul>\n<p>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\u2019s <a href=\"https:\/\/www.gousto.co.uk\/blog\/pescatarian-food-boxes\">pescatarian food boxes<\/a> for a simple way to introduce more fish to your weekly routine.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><strong>Eggs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;20437&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]Eggs are one of the easiest ways to add vitamin D to your diet, especially because they\u2019re so versatile and easy to include in most meals. Vitamin D is found in the yolk, at around 2 micrograms (\u00b5g) per egg, so whole eggs are the way to go here. While that\u2019s lower than oily fish, eggs are often eaten more regularly, which means they can still make a steady contribution over the week.<\/p>\n<p>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:<\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/keralan-coconut-egg-curry\">Keralan Coconut Egg Curry<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/pork-recipes\/spanish-style-eggs-chorizo-peppers\">Spanish-Style Eggs, Chorizo &amp; Peppers<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/fish-recipes\/smoky-fish-on-mash\">Smoked Basa With Cheesy Spinach Mash And Poached Egg<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mushrooms\"><\/span><strong>Mushrooms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;19545&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]Mushrooms are one of the few plant-based foods that can provide vitamin D, which makes them particularly useful if you\u2019re looking to follow a vegetarian or vegan diet or just cut down on meat.<\/p>\n<p>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 10\u00b5g per 100g, depending on how they\u2019ve been grown. It\u2019s worth looking out for varieties labelled as \u201cvitamin D mushrooms\u201d or UV-exposed to get the most vitamin D out of them.<\/p>\n<p>Mushrooms also bring more than just nutrients. They add depth, texture, and a savoury richness that works across a wide range of dishes:<\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/mushroomy-woodland-pasta\">Mushroomy Woodland Pasta<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/bacon-recipes\/french-chicken-bacon-mushroom-stew\">French Chicken, Bacon &amp; Mushroom Stew<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/vegetable-noodles-silky-cashew-nut-sauce\">Vegetable Noodles With Silky Cashew Nut Sauce<\/a><\/li>\n<\/ul>\n<p>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.<\/p>\n<p>If you\u2019re relying on them as a vitamin D source, choosing UV-exposed varieties can make a noticeable difference, especially when combined with other fortified foods.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Red_Meat_and_Liver\"><\/span><b>Red Meat and Liver<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;20546&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]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\u2019s usually enjoyed occasionally rather than as part of a weekly routine. They\u2019re best thought of as a supporting option rather than a primary way to boost your intake.<\/p>\n<p>Some ways red meat can be incorporated into meals include:<\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/beef-recipes\/smoky-beef-enchiladas-with-fresh-tomato-salsa\">Smoky Beef Mince Enchiladas With Tomato Salsa<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/lamb-recipes\/lamb-rump-roasted-crushed-potatoes-mint-salsa-verde\">Lamb Rump, Roasted Crushed Potatoes &amp; Mint Salsa Verde<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/beef-recipes\/10-min-quicky-sticky-steak-in-black-pepper-sauce\">Sticky Black Pepper Steak With Pak Choi<\/a><\/li>\n<\/ul>\n<p>Red meat can be part of a varied diet, since it also provides iron and vitamin B12, but it\u2019s generally recommended to keep intake moderate and balance it with other protein sources like fish, eggs, and plant-based options.<\/p>\n<p>For vitamin D specifically, it\u2019s worth combining red meat with higher-content foods or fortified products to help meet your daily needs more effectively.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fortified_Foods\"><\/span><b>Fortified Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;16518&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]Fortified foods are one of the easiest and most reliable ways to increase your vitamin D intake, particularly if you don\u2019t 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.<\/p>\n<p><b>Common fortified foods include:<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Plant-based milks (such as oat, almond, and soy)<\/li>\n<li aria-level=\"1\">Breakfast cereals<\/li>\n<li aria-level=\"1\">Fat spreads and margarines<\/li>\n<li aria-level=\"1\">Some yoghurts and dairy alternatives<\/li>\n<\/ul>\n<p>The exact amount of vitamin D can vary between brands, so it\u2019s worth checking the label if you\u2019re relying on these as a regular source.<\/p>\n<p>Since these foods are already part of many routines, they\u2019re one of the most straightforward ways to keep your intake consistent:<\/p>\n<ul>\n<li aria-level=\"1\">Use fortified milk in coffee, tea, cereal, or porridge<\/li>\n<li aria-level=\"1\">Build quick breakfasts around fortified cereals or overnight oats<\/li>\n<li aria-level=\"1\">Add fortified plant milk to sauces, soups, and curries<\/li>\n<li aria-level=\"1\">Spread fortified margarine on toast or use it in cooking<\/li>\n<\/ul>\n<p>These small, repeatable habits can make a meaningful difference over time, especially when combined with other vitamin D sources.[\/vc_column_text][vc_btn title=&#8221;CHECK OUT THIS WEEK&#8217;S RECIPES&#8221; style=&#8221;custom&#8221; custom_background=&#8221;#8193DC&#8221; custom_text=&#8221;#FFFFFF&#8221; align=&#8221;center&#8221; css=&#8221;&#8221; link=&#8221;url:https%3A%2F%2Fwww.gousto.co.uk%2Fmenu&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Vitamin_D_Foods_for_Vegetarians_and_Vegans\"><\/span><b>Vitamin D Foods for Vegetarians and Vegans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/vc_column_text][vc_single_image image=&#8221;19356&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]Getting enough vitamin D on a <a href=\"https:\/\/www.gousto.co.uk\/blog\/vegetarian-meal-box\">vegetarian<\/a> or <a href=\"https:\/\/www.gousto.co.uk\/blog\/vegan-meal-boxes\">vegan<\/a> diet can take a bit more thought, but it\u2019s far from restrictive. With the right ingredients in rotation, you can still build meals that feel varied, satisfying, and easy to stick to.<\/p>\n<p>Unlike other nutrients, vitamin D doesn\u2019t naturally show up in many plant-based foods. That means it\u2019s less about finding one standout ingredient and more about combining a few reliable sources across your week.<\/p>\n<p>If you\u2019re eating a vegetarian or vegan diet, these are the best plant-based sources of vitamin D to focus on:<\/p>\n<p><b>&#8211; Fortified plant milks<\/b> (oat, almond, soy): Often one of the most consistent sources, especially if you\u2019re using them daily in coffee, cereal, or cooking<\/p>\n<p><b>&#8211; Fortified yoghurts and spreads:<\/b> An easy add-on that doesn\u2019t require changing your routine too much<\/p>\n<p><b>&#8211; Breakfast cereals:<\/b> Many are fortified, though it\u2019s worth checking labels as levels vary<\/p>\n<p><b>&#8211; UV-exposed mushrooms:<\/b> One of the few natural plant-based sources, with higher vitamin D levels when labelled accordingly<\/p>\n<p>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 <a href=\"https:\/\/www.gousto.co.uk\/cookbook\/everyday-favourites\">everyday favourites<\/a> to give your week a flavour boost.<\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/spiced-shakshuka-with-feta-crunchy-pitta\">Spiced Shakshuka With Feta And Crunchy Pitta<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/classic-veggie-caesar-salad\">Classic Veggie Caesar Salad<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegan-recipes\/portobello-mushroom-rogan-josh\">Portobello Mushroom Rogan Josh<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Easy_Ways_to_Add_More_Vitamin_D_to_Your_Diet\"><\/span><b>4 Easy Ways to Add More Vitamin D to Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/vc_column_text][vc_single_image image=&#8221;20262&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]Knowing which foods have vitamin D is helpful. Building them into meals you\u2019ll 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.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Start_with_small_realistic_swaps\"><\/span><b>1. Start with small, realistic swaps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]A few simple changes can go a long way over the course of a week:<\/p>\n<p><b>&#8211; Swap in oily fish once or twice a week:<\/b> Salmon or mackerel works well in traybakes, curries, or salads<\/p>\n<p><b>&#8211; Add eggs to meals beyond breakfast:<\/b> Think fried eggs on grain bowls, soft-boiled eggs in ramen, or baked into shakshuka<\/p>\n<p><b>&#8211; Choose fortified versions of everyday staples:<\/b> Use fortified plant milk in coffee, cereal, and cooking without changing your habits<\/p>\n<p><b>&#8211; Keep mushrooms on rotation:<\/b> They\u2019re easy to add to pastas, stir-fries, and roasted dishes for extra depth and variety[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Build_meals_around_Vitamin_D_without_overthinking_it\"><\/span><b>2. Build meals around Vitamin D (without overthinking it)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]If you plan meals with one vitamin D source in mind, the rest tends to fall into place.<\/p>\n<p>A few ideas that work well <a href=\"https:\/\/www.gousto.co.uk\/blog\/easy-mid-week-meals\">midweek<\/a>:<\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/fish-recipes\/mexican-salmon-steak\">Mexican Salmon Steak<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/creamy-two-mushroom-risotto\">Creamy Mushroom &amp; Chive Risotto<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/beef-recipes\/korean-beef-bibimbap-with-smashed-cucumber\">Korean-Style Beef Bibimbap With Smashed Cucumber<\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegan-recipes\/10-min-miso-mushroom-stir-fry\">10-Min Miso Mushroom Stir-Fry<\/a><\/li>\n<\/ul>\n<p>These are the kinds of meals that feel like a proper dinner, not a \u201chealth fix\u201d. Also, when one element is doing the heavy lifting, the rest of the meal tends to come together more easily.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Think_weekly_not_daily\"><\/span><b>3. Think weekly, not daily<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]You don\u2019t need every meal to be perfectly balanced. It\u2019s 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.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Make_it_easier_to_stay_consistent\"><\/span><b>4. Make it easier to stay consistent<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]Consistency matters more than perfection here. Having a few go-to meals that naturally include vitamin D sources can take the pressure off.<\/p>\n<p>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\u2019s a quick midweek dinner or something a bit more indulgent.[\/vc_column_text][vc_btn title=&#8221;DISCOVER HOW GOUSTO WORKS&#8221; style=&#8221;custom&#8221; custom_background=&#8221;#8193DC&#8221; custom_text=&#8221;#FFFFFF&#8221; align=&#8221;center&#8221; css=&#8221;&#8221; link=&#8221;url:https%3A%2F%2Fwww.gousto.co.uk%2Ffood-box%2Fhow-it-works&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs_About_Foods_With_Vitamin_D\"><\/span><b>FAQ\u2019s About Foods With Vitamin D<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_you_get_enough_vitamin_D_from_food_alone\"><\/span><b>Can you get enough vitamin D from food alone?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>It\u2019s possible to get enough vitamin D from food alone, but it can be difficult, especially in the UK.<\/p>\n<p>Most natural sources of vitamin D come from oily fish, eggs, and fortified foods, and even then, it\u2019s not always enough to reach the recommended daily intake. That\u2019s why the <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-d\/\" target=\"_blank\" rel=\"noopener\">NHS advises<\/a> most people to consider a supplement during autumn and winter, when sunlight is limited.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_can_I_raise_my_vitamin_D_naturally\"><\/span><b>How can I raise my vitamin D naturally?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<p>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 <a href=\"https:\/\/www.gousto.co.uk\/blog\/vegan-meal-boxes\">plant-based diet<\/a>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Which_fruit_is_rich_in_vitamin_D\"><\/span><b>Which fruit is rich in vitamin D?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Fruit doesn\u2019t naturally contain vitamin D. If you\u2019re looking to increase your intake, it\u2019s 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\u2019t contribute to your vitamin D levels.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_is_the_best_food_source_of_vitamin_D\"><\/span><b>What is the best food source of vitamin D?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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\u2019t eat fish, fortified foods and UV-exposed mushrooms are the next best options.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Make_Vitamin_D_Part_of_Your_Weekly_Meals\"><\/span><b>Make Vitamin D Part of Your Weekly Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Getting more vitamin D into your diet doesn\u2019t mean a total reset. It\u2019s about working a few key ingredients into meals you already enjoy and keeping them in regular rotation.<\/p>\n<p>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\u2019s a salmon traybake, a mushroom pasta, or a quick egg-based dinner.<\/p>\n<p>If you\u2019d 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.<\/p>\n<p>Take a look at the latest menu, <a href=\"https:\/\/www.gousto.co.uk\/cookbook\">explore recipes<\/a>, or check out <a href=\"https:\/\/www.gousto.co.uk\/food-box\/how-it-works\">how Gousto\u2019s food boxes work<\/a> 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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;19230&#8243; img_size=&#8221;large&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_btn title=&#8221;GET YOUR FIRST BOX&#8221; style=&#8221;custom&#8221; custom_background=&#8221;#8193DC&#8221; custom_text=&#8221;#FFFFFF&#8221; align=&#8221;center&#8221; css=&#8221;&#8221; button_block=&#8221;true&#8221; link=&#8221;url:https%3A%2F%2Fwww.gousto.co.uk%2Fbox-prices&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;19933&#8243; img_size=&#8221;large&#8221; alignment=&#8221;center&#8221; css=&#8221;&#8221;][vc_btn title=&#8221;EXPLORE THIS WEEK&#8217;S MENU&#8221; style=&#8221;custom&#8221; custom_background=&#8221;#8193DC&#8221; custom_text=&#8221;#FFFFFF&#8221; align=&#8221;center&#8221; css=&#8221;&#8221; button_block=&#8221;true&#8221; link=&#8221;url:https%3A%2F%2Fwww.gousto.co.uk%2Fmenu&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]If you\u2019re wondering what foods have vitamin D, you\u2019re not alone. It\u2019s one of those nutrients we hear about often, especially in winter, but it\u2019s 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 &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;What Foods Have Vitamin D? Simple Ways to Get More in Your Diet&#8221;<\/span><\/a><\/p>\n","protected":false},"author":93,"featured_media":18352,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[642],"tags":[225,612],"class_list":["post-20921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-choices","tag-healthy-eating","tag-healthy"],"acf":[],"featured_image_src":"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/02\/1528-Pan-Fried-Salmon-Pea-Veloute-Roast-Asparagus-Hasselback-Potatoes-x700.jpg","author_info":{"display_name":"Karn Hollis","author_link":"https:\/\/www.gousto.co.uk\/blog\/author\/karn-hollisgousto-co-uk"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.1.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What Foods Have Vitamin D? | Gousto Blog<\/title>\n<meta name=\"description\" content=\"Not sure where to get vitamin D from? Explore the best vitamin D foods and easy ways to include them in everyday meals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Foods Have Vitamin D? Simple Ways to Get More in Your Diet\" \/>\n<meta property=\"og:description\" content=\"Not sure where to get vitamin D from? Explore the best vitamin D foods and easy ways to include them in everyday meals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\" \/>\n<meta property=\"og:site_name\" content=\"Gousto Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/goustocooking\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-02T16:10:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-02T16:12:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/02\/1528-Pan-Fried-Salmon-Pea-Veloute-Roast-Asparagus-Hasselback-Potatoes-x700.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"700\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Karn Hollis\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Karn Hollis\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.gousto.co.uk\/blog\/what-foods-have-vitamin-d\"},\"author\":{\"name\":\"Karn Hollis\",\"@id\":\"https:\/\/www.gousto.co.uk\/blog\/#\/schema\/person\/e275f8229cf57ce3beb21019bca1b367\"},\"headline\":\"What Foods Have Vitamin D? 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