what foods have vit d
Salmon has by far the most vitamin D of any food (and wild salmon has much more than farmed salmon, which is cheaper and easier to find). Half a fillet of sockeye salmon has more than 1,400 iu of Vitamin D â more than twice as much as most people need in a day. Anthony-Masterson / Getty images.
Most of the vitamin D that we do get from the foods we eat comes from fortified foods, according to the Office of Dietary Supplements, like orange juice, milk and cereal. Vitamin D increases calcium absorption -- which is why those fortified picks come with a hefty dose of both.
1 Cod liver oil (warning: cod liver oil is rich in vitamin A; too much may be bad for you) 2  Tuna canned in water. 3  Sardines canned in oil. 4  Milk or yogurt -- regardless of whether it's whole, nonfat, or reduced fat -- fortified with vitamin D. 5  Beef or calf liver. 6  Egg yolks.  Cheese.
Mushrooms can have a significant amount of vitamin D, but the amount varies widely by type. Shiitake mushrooms (pictured) have 45 iu â about one-thirteenth of a daily recommended serving. White mushrooms, on the other hand, have just 5 iu.