15 Seafood Options Highest in Vitamin D
Very few foods naturally contain vitamin D. Fatty fish and seafood are the exceptions — and some are dramatically better than others.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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Founder, editor, and product builder
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Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver vitamin d per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Vitamin D is unique — your skin produces it from sunlight, but dietary sources matter, especially in winter or for indoor lifestyles. It is essential for calcium absorption, bone mineralization, immune function, and mood regulation. Deficiency is linked to increased risk of osteoporosis, depression, and autoimmune conditions.
Daily target
The FDA daily value is 20mcg (800 IU). Many experts argue this is too low and recommend 1,000-2,000 IU. An estimated 42% of US adults are deficient. Those with darker skin, who live in northern latitudes, or who spend most time indoors are at higher risk.
How to use the list
Very few foods naturally contain significant vitamin D. Fatty fish (salmon, mackerel, sardines) and egg yolks are the best natural sources. Many foods are fortified (milk, cereals, orange juice). A 15-minute midday sun exposure on arms and face can produce 10,000-25,000 IU.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
There is a reason Fish, halibut, Greenland, raw leads this list: 27mcg of vitamin d per 100g is elite territory. You are looking at 137% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also chips in with some protein (29% DV).
Fish, mackerel, salted ranks this highly because it is one of the cleaner ways to get a lot of vitamin d quickly. 126% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its protein (37% DV).
Worth knowing
High in sodium at 4450mg per 100g, so it may not be the best fit for a low-sodium diet.
Fish, carp, raw stays near the top because 25mcg per 100g is still a very aggressive number for vitamin d. You are looking at 123% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also chips in with some protein (36% DV).
Worth knowing
Relatively high in cholesterol at 66mg per 100g.
Salmon, sockeye, canned, drained solids, without skin and bones belongs in the top tier of this ranking, with 22mcg of vitamin d per 100g. You are looking at 108% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also chips in with some protein (53% DV). The strong protein content makes it more practical than foods that only win on one micronutrient.
Worth knowing
Relatively high in cholesterol at 66mg per 100g.
Fish, trout, rainbow, farmed, cooked, dry heat is not the flashiest name on the page, but the nutrient density is real at 19mcg per 100g. 95% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its protein (48% DV).
Worth knowing
Relatively high in cholesterol at 70mg per 100g.
Fish, salmon, chinook, smoked is not the flashiest name on the page, but the nutrient density is real at 17mcg per 100g. That translates to 86% of the daily value, so it can materially move your intake in one serving. A secondary plus is its protein (37% DV).
Worth knowing
High in sodium at 672mg per 100g, so it may not be the best fit for a low-sodium diet.
Fish, swordfish, cooked, dry heat makes the cut on substance, not hype: 17mcg per 100g is enough to matter in an actual diet. That translates to 83% of the daily value, so it can materially move your intake in one serving. A secondary plus is its protein (47% DV).
Worth knowing
Relatively high in cholesterol at 78mg per 100g.
Fish, cisco, smoked holds its spot because 13mcg of vitamin d is still comfortably strong. That translates to 67% of the daily value, so it can materially move your intake in one serving. It also chips in with some protein (33% DV).
Worth knowing
High in sodium at 481mg per 100g, so it may not be the best fit for a low-sodium diet.
Fish, catfish, channel, wild, raw holds its spot because 13mcg of vitamin d is still comfortably strong. That translates to 63% of the daily value, so it can materially move your intake in one serving. A secondary plus is its protein (33% DV).
Fish, pompano, florida, raw lands lower on the page, but 11mcg per 100g is still better than what you get from most foods. 55% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some protein (37% DV).
Fish, tuna, fresh, bluefin, raw lands lower on the page, but 5.7mcg per 100g is still better than what you get from most foods. 29% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its protein (47% DV).
Fish, shad, american, raw lands lower on the page, but 4.8mcg per 100g is still better than what you get from most foods. 24% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its protein (34% DV).
Worth knowing
Relatively high in cholesterol at 75mg per 100g.
Fish, sardine, Atlantic, canned in oil, drained solids with bone rounds out the ranking with 4.8mcg per 100g, which is still enough to be useful if it already fits your meals. 24% of the daily value is enough to make this a serious contributor rather than a token source. It also brings useful amounts of protein (49% DV) and calcium (29% DV), so it is not just a one-stat food.
Worth knowing
Relatively high in cholesterol at 142mg per 100g.
Fish, tilapia, cooked, dry heat lands lower on the page, but 3.7mcg per 100g is still better than what you get from most foods. That translates to 19% of the daily value, so it can materially move your intake in one serving. It also chips in with some protein (52% DV). The strong protein content makes it more practical than foods that only win on one micronutrient.
Fish, flatfish (flounder and sole species), cooked, dry heat lands lower on the page, but 3.5mcg per 100g is still better than what you get from most foods. 18% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some protein (30% DV).