The Best Vegetarian Sources of Vitamin D

Some of the best vegetarian vitamin D sources include fish, mushrooms, egg yolks, soy milk, and beef liver. Vitamin D plays a vital role in bone growth, immune health, and nerve function.

vitamin d rich foods vegetarian

KAMPALA | LIFESTYLE UGANDA ( — If you are a vegetarian and looking to add more vitamin D to your diet, you need to know about the best sources of this important nutrient. 

Fish, mushrooms, egg yolks, soy milk, and beef liver are some of the best vegetarian vitamin D sources. These foods contain large amounts of vitamin D, which is essential for bone health and immune and nerve function. However, fish isn’t available to all vegetarians.

Table of content: Vegetarian Vitamin D Rich Foods


fatty fish are excellent sources of vitamin D

Egg yolks and fatty fish are excellent sources of vitamin D. Fish liver oil and shrimps and oysters are also rich sources of vitamin D. However, if you’re a vegetarian or can’t tolerate fish, you can get vitamin D from fruit and vegetables. 

Even if you’re not a vegetarian, fish liver oil is a great source of vitamin D. You can also add vitamin D to your smoothies.

While the content of vitamin D in fish is not as high as in other meats, it’s worth checking out your local store. Vitamin D levels in fish vary widely, even within the same species. 

In general, if your vegetarian diet lacks calcium, fish is the best source of this essential nutrient. If you’re concerned about your daily vitamin D intake, you may want to include more fish in your diet.

SEE ALSO  Bedwetting in Adults: 14 Frequently Asked Questions Answered


Mushrooms vitamin D for vegetarians

Mushrooms, which are vegetarian and abundant in vitamin D, have a variety of health benefits. They contain beta-glucans, which improve immune function, ergothioneines, an antioxidative agent, nerve growth stimulators, and antimicrobial compounds, which fight viruses. 

While it is possible to synthesize vitamin D from animal skin, this practice is quite gruesome and not an option for vegetarians. As for vitamin D from mushrooms, it is both vegan and vegetarian-friendly. 

The best part is that mushroom growth indoors produces very little vitamin D. This is a big plus when it comes to making this essential vitamin.

Mushrooms contain high levels of vitamin D. One hundred grams of mushrooms have nearly 46,000 IU of vitamin D. The stems, however, only produce about 900 IU of vitamin D per hundred grams. 

When consumed, the vitamin D content dropped after a few days due to overexposure to sunlight. In addition to mushroom consumption, these foods are also rich in fiber, calcium, and other essential nutrients.

Egg yolks

egg yolks vitamin D for vegetarians

Boiled egg yolks are rich sources of vitamin D. One large egg yolk provides approximately 36.7 IU of vitamin D. You can enjoy egg sandwiches or eat them straight from the pan. 

Egg yolks differ in vitamin D content depending on how they were produced. Free range or barn-raised eggs contain higher amounts of vitamin D. Egg yolks also contribute to your daily protein and healthy fat requirements.

SEE ALSO  Back Exercises For Strengthening Your Back and Preventing Back Pain

In addition to egg yolks, mushrooms are high in vitamin D. These edible mushrooms are grown in sunny environments and thus contain higher levels of vitamin D than those found in stores. 

Add mushrooms to your next burger or egg. Eggs are another good source of vitamin D. One large egg yolk has 44 IU of vitamin D, or about 6% of your daily requirement. It’s worth noting that milk contains very little vitamin D compared to egg yolks.

Soy milk

Soy milk is an excellent source of vitamin D and calcium. This plant-based milk is made from dry soybeans, which are soaked in water and ground. Once ground, soy milk has the same protein content as cow’s milk. 

Fortified soy milk has fifteen percent of your daily vitamin D requirement. You can drink it on its own or add it to fruit and veggie smoothies.

Another source of vitamin D is butter, which contains significant amounts of the nutrient. Many people are skeptics of butter because it contains saturated fats. However, saturated fats are necessary for absorption of vitamin D and antioxidants. 

Therefore, butter should be consumed only in moderation as part of a balanced diet. But, it is still a good vitamin D rich vegetarian food.


The most obvious sources of vitamin D for vegetarians are fatty fish, egg yolks, liver oil, oysters, and shrimp. While these sources are available in limited quantities, they can be found in large amounts in vegetarian foods. 

SEE ALSO  The Dangers of Wet Markets in a COVID-19 World

In addition to supporting healthy bone and nerve development, vitamin D also plays a role in regulating metabolism and immunity. Vegetarians can also obtain vitamin D through fortified foods.

Dairy products are a good source of vitamin D. Depending on your preferences, you can also opt for fortified breakfast cereals such as instant oats or oatmeal. 

In addition, you can consume plant kinds of milk like soy, rice, hemp, oat, or almond milk along with orange juice. They are often fortified with the same amount of vitamin D as cow’s milk.

Tuna is also an excellent source of dietary Vitamin D. It can be served as a topping for a salad or added to jacket potatoes. Vegans and vegetarians can substitute tuna for crispy tofu.

Here is some additional health information you can read about: Maintaining a Healthy Immune System, Fish Soup BenefitsIs Keto Bad for YouFoods for Women to Balance Hormones, What Causes Upset Stomach Alcohol?

Editor’s Note: We would appreciate it if you could let us know if any of our content is inaccurate or outdated at

Lifestyle Uganda

Editor in Chief/Moderator

Art & Lifestyle web-blog with an African-America spice. Lifestyle Uganda was founded, by a team of 3 social media gurus. Let's talk WhatsApp +256781873083.