Vitamin D-rich food chooser
Vitamin D helps your body absorb and use calcium, which gives your bones the strength and hardness.
Alongside sunlight, you can get vitamin D from certain foods.
Foods providing around 20 micrograms of vitamin D per average portion | ||
Grilled herring* | 1 portion (119g) | 19.2 micrograms |
Foods providing around 12-13 micrograms of vitamin D per average portion | ||
Canned pink salmon in brine* | 1 small can (100g drained weight) | 13.6 micrograms |
Grilled salmon* | 1 portion (170g) | 13.3 micrograms |
Grilled kipper fillet* | 1 portion (130g) | 13.1 micrograms |
Grilled rainbow trout fillet* | 1 portion (155g) | 12.7 micrograms |
Smoked mackerel* | 1 portion (150g) | 12.3 micrograms |
Foods providing around 3-4 micrograms of vitamin D per average portion | ||
Some malted hot drinks (check the label) | 1 mug (25g) | 4.6 micrograms |
Cooked crab* | 1 small can (75g) | 3.5 micrograms |
Tinned sardines in tomato sauce* | 1 small can (100g) | 3.3 micrograms |
Scrambled eggs or plain omelette | 2 eggs (120g) | 3.3 micrograms |
Foods providing around 1-2 micrograms of vitamin D per average portion | ||
Build-up powdered sachet (shake) | 1 sachet (38g) | 1.7 micrograms |
Fortified soya milk | 1 glass (200ml) | 1.6 micrograms |
Boiled chicken’s egg | 1 egg without shell (50g) | 1.6 micrograms |
Fortified cornflakes and bran flakes | 1 portion (30g) | 1.4 micrograms |
Foods providing around 0.5 micrograms of vitamin D per average portion | ||
Grilled pork chop | 1 chop excluding bone (75g) | 0.6 micrograms |
Corned beef | 1 thick slice (50g) | 0.6 micrograms |
Grilled bacon rashers | 2 middle rashers (80g) | 0.5 micrograms |
Fortified low-fat spread, polyunsaturated | 1 tsp (5g) | 0.4 micrograms |
Baking fat/margarine | 1 teaspoon (5g) | 0.4 micrograms |
Grilled or fried pork sausages** | 1 sausage (40g) | 0.4 micrograms |
Fried lamb's liver*** | 1 portion (40g) | 0.4 micrograms |
Wild mushrooms can be high in vitamin D, but this varies.
The number of vitamin D-fortified foods is growing. Check food labels for more information.
*Because of sea pollutants, aim to limit oily fish to four portions a week, or two, if you're pregnant or trying to conceive.
**Aim to limit processed meat such as sausages. Although they contain vitamin D, they are also high in salt and fat.
***Liver is high in a certain type of vitamin A, which can be harmful to bones in excessive amounts. If you're over 50, aim to limit liver products to one portion a week. If you're pregnant, it's recommended that you avoid eating liver, as too much vitamin A can harm your baby.
Get support from a Specialist Nurse
Contact our free Helpline for tailored information about osteoporosis and bone health:
0808 800 0035
Or online, through live chat
About the Helpline