Vegetarian Vitamin D Food Sources

To meet your vitamin D requirements, aim for 10 minutes of exposure to sunlight daily, consume vitamin-D fortified foods such as soy milk and orange juice, and consider taking a vitamin D supplement.

Keep in mind that you have many choices when you set a goal of eating fewer animal foods and more plant foods. There’s a whole spectrum of choices.  Use these helpful tables to learn more about foods that provide calcium, protein, vitamin D, and vitamin B-12.

Vegan Vitamin D Food Sources

Food Serving Vitamin D (IU)
Maitake mushrooms ** 1 cup, diced 786
Portabella mushrooms ** 1 cup, sliced 634
Soymilk, original, fortified with vitamin D 1 cup 120*
Almond milk, original, fortified with vitamin D 1 cup 100*
Chanterelle mushrooms, raw** 1 cup 114
Orange juice, fortified with
25% of vitamin D
1 cup 100*
Soy yogurt, fortified with
vitamin D
150 grams 80*
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D 3/4–1 cup 40*
 

Vegetarian Vitamin D Sources

Food Serving Vitamin D (IU)
Milk, low-fat, fortified with vitamin D 1 cup 127
Yogurt, fortified with 20% of the DV for vitamin D 6 ounces 80
Egg 1 whole, medium 41
Cheese, Swiss 1 ounce 6
 

**Exposing mushrooms to UV light causes measurable increases in the vitamin D2 content; amount of vitamin D2 will vary depending on the type of light and duration of exposure.
Note: Sensible exposure to sun is an important source of vitamin D.
*May vary depending on product
All nutritional information from USDA National Nutrient Database for Standard Reference or food manufacturer labeling.

 

Vitamin D RDA

Life Stage Group Vitamin D (IU)
Infants:
0 to 12 months
400
Children:
1 to 8 years
600
Males:
9 to 70 years
>71 years
600
800
Females:
9 to 70 years
>71 years
600
800
Pregnancy:
14 to 50 years
600
Lactation:
14 to 50 years
600
 

Courtesy of Sharon Palmer, RD, The Plant-Powered Dietitian™

 

   

 

 

Vegetarian Vitamin D Food Sources
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More Vegetarian Resources
Vegetarian Protein Food Sources
Vegetarian Calcium Food Sources
Vegetarian Vitamin B-12 Food Sources

 

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