vitamin d foods
Vitamin D Foods: What Food Can and Cannot Do
Vitamin D food sources, why oily fish matters and what NHS guidance says about supplements.
Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.
Quick answer
Oily fish, egg yolks and some fortified foods provide vitamin D, but food alone can be hard to rely on. NHS guidance says everyone should consider a daily 10 microgram supplement in autumn and winter.
Nutrition data per 100g
USDA-based values used by Nutrigate for a generic food. Preparation and branded products can differ.
- Vitamin D
- 13.1µg
- Omega-3
- 2.3g
- Vitamin B12
- 2.8µg
Foods that contribute vitamin D
Oily fish such as salmon, sardines, mackerel and herring are useful sources. Egg yolks and foods fortified with vitamin D, including some breakfast cereals and spreads, can contribute too.
Check the label on fortified products. The amount can vary a lot from one brand to another, and not every plant milk or yoghurt has vitamin D added.
Why food is only part of the picture
Vitamin D is also made in the skin from sunlight during parts of the year. In the UK, it can be difficult to get enough from food alone, especially in autumn and winter.
Some people are at higher risk of low vitamin D, including people who spend little time outdoors, cover most of their skin outside, or have dark skin. NHS guidance gives specific advice for these groups.
Keep fish guidance in context
The NHS recommends at least two portions of fish each week, including one oily fish portion, for most people. Advice is different for pregnancy, breastfeeding and children, so check the NHS page if that applies to you.
Do not take more supplement than advised. More is not better, and high doses can be harmful over time.
Questions people ask
Which food has the most vitamin D?
Oily fish is one of the most useful natural food sources. The amount varies by species and preparation.
Can I get enough vitamin D from food alone?
It can be difficult in the UK. NHS guidance recommends considering a 10 microgram supplement in autumn and winter.
Sources and notes
This guide is for general nutrition information. It does not diagnose a deficiency, treat a condition or replace personal medical advice.
- NHS: Vitamins and minerals
Nutrient roles, food sources and recommended amounts
- NHS: Fish and shellfish
Fish, oily fish and pregnancy guidance
- USDA FoodData Central
Food composition data and food search