6 Foods with More Vitamin D Than an Egg
- Dietitian.Lauren Hmede
- Nov 27, 2019
- 2 min read
Sardines
Two sardines pack 12% of your daily vitamin D needs, and they offer much more nutritional value than that. They actually offer more omega-3 fatty acids than salmon, tuna or pretty much any other food. They are inexpensive and can be easily prepared with just 20 minutes.
Yogurt
Yogurt is often fortified with vitamin D to help us reach our daily recommendation.
Whether you like whole milk, 2% or nonfat, there's likely a vitamin D-fortified option out there. Just make sure to watch out for high levels of added sugar along the way and choose plain over flavored yogurt.
Milk
One cup of milk packs between 29-31% of the daily vitamin D recommendation, so drink up! Milk is also a good source of vegetarian protein and calcium to keep you strong.
If you've ditched dairy or have an allergy or intolerance, some brands of alternative milks do fortify their products with vitamin D—but not all.
Canned Tuna
Just 3 ounces of canned tuna fish offers nearly 40% of your daily vitamin D needs.
Canned tuna is also a stellar source of selenium and an inexpensive protein source—a win-win in our book.
Orange Juice
Orange juice seems like an odd choice amongst the dairy products and oily fish, but it is an excellent fortified source of vitamin D. Not all orange juice brands fortify their beverages with vitamin D, but those that do typically give you a 34% daily dose in one cup! Orange juice is also a good source of potassium and an excellent source of Vitamin C, so it makes a great addition to your morning smoothie.
Salmon
Just 3 ounces of sockeye salmon gives you 112% of your daily goal for vitamin D. Whether you eat it from a can or as a fillet from the supermarket, salmon is a great choice for heart-healthy fats and protein. Salmon is an excellent source of omega-3 fats, which have been shown to boost our brain, heart and skin health.
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