Vitamin D is a fat-soluble vitamin essential for calcium absorption and cell growth. Fatty fish like salmon, sardines, mackerel, and others are good sources of vitamin D.
1. Rainbow Trout
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Vitamin D: 16.2 micrograms (mcg)
Serving size: 3 ounces
One serving of rainbow trout provides 81% of the Daily Value (DV) of vitamin D. Rainbow trout is a popular fish in the salmon family. It is rich in vitamin D, healthy fats, protein, and other vitamins. It has a tender, flaky consistency and mild flavor.
2. Mackerel
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Vitamin D: 16.1 mcg
Serving size: 3 ounces
Mackerel is an oily fish rich in vitamin D and omega-3 fatty acids. Adding healthy fats to your diet has been linked to a reduced risk of heart disease and certain types of cancer. Omega-3 fatty acids may also benefit brain health and reduce the risk of dementia and Alzheimer’s disease later in life.
3. Salmon
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Vitamin D: 14.2 mcg
Serving size: 3 ounces
Salmon is a popular fish rich in vitamin D. Wild-caught salmon has more vitamin D than farmed salmon. A study found that salmon caught in the Baltic Sea provided 556 to 924 international units (IU) of vitamin D in one serving.
Salmon is also rich in B vitamins, which are essential for cell growth and DNA repair and may also improve brain and nervous system health.
4. Sardines
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Vitamin D: 1.2 mcg
Serving size: 2 sardines
Sardines are small fish that can be enjoyed straight from the can or added to salads, pasta, or pizza. They provide a substantial amount of vitamin D in a small serving.
Sardines are also rich in omega-3 fatty acids, B vitamins, protein, and calcium.
5. Tuna Fish
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Vitamin D: 1 mcg
Serving size: 3 ounces
Tuna is a popular fish that can be grilled, baked, broiled, or pan-seared. You can also make tuna salad with mayonnaise, celery, and onions. Both fresh and canned tuna are rich in vitamins D and A and protein.
It is important to note that tuna contains mercury, a heavy metal that can cause serious health problems over time. Opt for light, canned tuna because it is lower in mercury than other types. If you are pregnant or breastfeeding, consider different types of fish with lower mercury levels.
6. Herring
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Vitamin D: 4.5 mcg
Serving size: 3 ounces
Herring is a fish that can be enjoyed fresh or pickled. It is rich in vitamin D, protein, calcium, phosphorus, potassium, and healthy fats. Pickled herring has a higher sodium content than fresh herring. If you have high blood pressure or need to limit your salt intake, it may be best to avoid pickled herring.
What Is Cod Liver Oil?
Cod liver oil is derived from the liver of cod fish. It is rich in vitamin D, A, and omega-3 fatty acids. Cod liver oil is available as a liquid or capsule supplement. One serving of cod liver oil contains 34 mcg of vitamin D.
A Word From Verywell
Incorporating vitamin D-rich fish into your meals can be as simple as swapping your usual protein. Try mackerel in a salad, a herring fillet with whole grains, teriyaki-glazed salmon with vegetables, or make tuna salad for lunch.
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Benefits of Vitamin D
Vitamin D is an essential nutrient you can absorb from food, supplements, or exposure to the sun. Some foods, including dairy products and breakfast cereals, are fortified with vitamin D.
The body needs vitamin D for the following processes:
- Calcium absorption
- Bone growth
- Cell growth
- Inflammation reduction
- Immune function
Fish are rich in vitamin D because of their diets, which include phytoplankton and zooplankton. These organisms float near the surface of the water and absorb the sun’s ultraviolet (UV) rays, increasing their vitamin D content.
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