If you’re vegetarian, figuring out how to get enough vitamin D can feel like a challenge. The nutrient is best known for supporting strong bones, but it also plays a role in immunity, muscle health and even nerve function. According to the National Institutes of Health, low levels of vitamin D have been linked to a higher risk of bone disorders and other health concerns, making it an essential part of the diet.
For people who eat fish, the answer is straightforward: fatty varieties like salmon, sardines and mackerel are some of the richest natural sources. “Egg yolks and fatty fish are excellent sources of vitamin D,” nutritionists often point out. Fish liver oil, shrimp and oysters also fall into that category. But for vegetarians who avoid seafood, the list looks a little different.
Mushrooms
Mushrooms are one of the few plant-based foods that naturally provide vitamin D. They also come with other nutrients: beta-glucans that support immune function, antioxidants such as ergothioneine, and compounds that help fight off microbes.
The vitamin D content can vary widely depending on how the mushrooms are grown. Those exposed to sunlight — or UV light — have far more of the nutrient than mushrooms grown indoors. Some studies suggest a serving of sun-dried mushrooms can carry thousands of international units (IU), while stems tend to have less.
Egg yolks
Eggs are another accessible source. A single yolk carries somewhere between 36 and 44 IU of vitamin D, though the amount depends on how the hen was raised. Free-range and barn-raised eggs generally contain more. Beyond vitamin D, eggs deliver protein and healthy fats that support a balanced diet.
Soy milk and other fortified foods
For those who avoid animal products altogether, fortified foods are the main option. Soy milk, rice milk, oat milk and almond milk are often enriched with vitamin D — in some cases offering up to 15 percent of the daily recommended intake per serving. Breakfast cereals and orange juice are also commonly fortified. These options make it possible to get vitamin D without relying on meat, fish or dairy.
Other considerations
Butter and dairy do contain some vitamin D, though in smaller amounts. Experts caution that while saturated fat is needed for vitamin D absorption, moderation is key. Meanwhile, some vegetarians who include fish in their diet may still turn to tuna, which can be served in salads or sandwiches. Strict vegetarians and vegans often replace it with tofu.
The bottom line: if you don’t eat fish, it’s still possible to meet your vitamin D needs. Mushrooms, egg yolks and fortified foods offer steady options, but diet alone may not always be enough — and that’s why some doctors recommend supplements, particularly in regions with little sunlight. The World Health Organization notes that even in sunny countries, vitamin D deficiency remains widespread, highlighting the importance of both diet and supplementation.
