While eggs are a convenient source of vitamin D, several fatty fish provide significantly higher amounts of this essential nutrient. The body creates vitamin D from sunlight, but dietary sources are critical, especially during winter months or for those with limited sun exposure. Fish accumulate vitamin D naturally by consuming organisms that produce it from sunlight, storing it in their fat tissues. This makes fatty fish far more potent than eggs, which contain only about 6% of the Daily Value (DV) per large serving.
Top 6 Vitamin D-Rich Fish
Here’s a breakdown of six fish species offering substantial vitamin D, with serving sizes based on 3 ounces of cooked fish.
1. Salmon
Vitamin D Content: 14.2 mcg (570 IU, 71% DV)
Salmon isn’t just a vitamin D powerhouse; it’s also rich in anti-inflammatory omega-3 fatty acids, aiding in nutrient absorption. Beyond vitamin D, salmon provides protein, B12, potassium, selenium, and astaxanthin – a pigment linked to cellular protection and cognitive health.
2. Rainbow Trout
Vitamin D Content: 16.2 mcg (645 IU, 81% DV)
Rainbow trout stands out as one of the highest natural vitamin D sources. The fish build up vitamin D naturally through what they eat. By feeding on smaller organisms that produce vitamin D from sunlight, the nutrient becomes stored in the fish’s fat. It also delivers omega-3s, selenium, B12, and zinc, making it a well-rounded seafood choice.
3. Mackerel
Vitamin D Content: 6.2 mcg (248 IU, 31% DV)
Canned mackerel is a budget-friendly, shelf-stable option delivering vitamin D alongside essential fats for absorption. It also provides omega-3s and selenium, crucial for immune function.
4. Sardines
Vitamin D Content: 4.1 mcg (164 IU, 20.5% DV)
Despite their small size, sardines are nutrient-dense: vitamin D, omega-3s, iron, vitamin E, selenium, B12, and calcium. Studies suggest regular sardine consumption may lower risks of heart disease and type 2 diabetes.
5. Swordfish
Vitamin D Content: 14.1 mcg (564 IU, 70.5% DV)
Swordfish is among the richest vitamin D sources, also high in protein and selenium. However, swordfish is a large predator and accumulates mercury. High mercury levels can cause neurological issues, so consumption should be limited, especially by pregnant people or children.
6. Herring
Vitamin D Content: 4.59 mcg (182 IU, 22.75% DV)
Herring provides excellent vitamin D alongside protein, omega-3s, iodine, selenium, and B12. This small, oily fish is an effective way to boost vitamin D intake.
Incorporating fatty fish into your diet is a far more efficient way to increase vitamin D levels than relying on eggs alone. However, be mindful of mercury content in larger predatory species like swordfish.
