Top Plant Based Sources of Vitamin D

Top Plant Based Sources of Vitamin D

Does Milk actually give you strong bones?? All of the research I have done has proven otherwise. Plus, who has ever felt energized and light after drinking a glass of Whole/2% milk? It would take 1.5 quarts of cows milk to even meet the daily RDA for Vitamin D. I certainly do not know anyone who drinks that much milk in a day and one would assume that would be pretty detrimental for overall health. So Vitamin D deficiency is not a “vegan issue”, but rather any everybody issue. Especially so in today’s society where people do not get outside as much as they should.

The best way to ensure you are receiving enough Vitamin D is to get outside in the sunshine for at least 15 minutes a day. That seems easy enough doesn’t it? Maybe not so much for people living in colder climates that don’t always get outside (especially in the winter months!). We as humans do not get outside as much as we used to, which has lead many people to be deficient in Vitamin D. While you definitely can take a supplement to ensure you are getting enough Vitamin D, I want to provide you with some options on how to get it through food.

Vitamin D can be found in a wide variety of foods, especially dark leafy greens, whole grains, legumes, and nuts and seeds. Eating a vegan or vegetarian diet does not mean you will be deficient in certain vitamins and minerals. If you do it right, it will actually be quite the opposite for you.

One of my goals with my blog is to share information that I have gathered over the years that has lead me to optimal health. I have had a lot of trial and error over the years and have learned how to truly treat my  body with kindness and love, and how to give it the foods that it needs. If you are just starting out on your vegan journey, or just starting to get healthy, it is really important to learn about the nutritional benefits of different foods.

This post was inspired by the fact that here in good old Milwaukee, I had not seen the sun in over a week. It was seriously gloomy and drab here. This got me to thinking, should I be supplementing with a Vitamin D pill since the sun has been hiding this winter?? I know that I am able to get in a wide range of nutrients every day by eating an abundant plant based diet, but I wanted to be sure that I was giving my body everything it needed. So, I did some additional research and want to share it with you all!

In this post I am going to be breaking down the top plant-based sources of Vitamin D, and including some ideas of how you can incorporate more of these foods into your diet. There is a time and a place for supplementation, but it may not be needed if you know how to feed and fuel your body (and get outside!).

The best way to ensure you are meeting your recommended daily Vitamin D levels is to spend time outside in the direct sunlight, but that can be difficult for those of use that live in climates where the sun is not always out. Here are some of the best sources of plant-based sources of Vitamin D to fill your grocery cart up with!

The RDA for Vitamin D is 600 IU for people aged 1-70.


Mushrooms exposed to light provide a good source of vitamin D. One cup of portabella mushrooms contains around 635 IU of Vitamin D.

Fortified Orange Juice

One cup of fortified orange juice provides about 100 IU of Vitamin D. Every brand is different so be sure to check the label to see how much Vitamin D you will be getting with one cup of orange juice.


Most brands of Tofu contain around 20% of your RDA of Vitamin D per serving. One fifth of a block of fortified tofu has around 120 IU of Vitamin D.

Soy Milk

One glass of soy milk has around 120 IU of Vitamin D. Again, be sure to read your labels to make sure that you are purchasing brands that are fortified with Vitamin D.

Fortified Cereals & Oatmeal

Different brands of cereal and oatmeal are fortified with Vitamin D. Most contain anywhere from 55-155 IU of Vitamin D per serving. Make sure to read those labels!

Fortified Plant Based Milks

Many (but not all) brans of plant based milks fortify their products with Vitamin D. That is a major bonus for anyone who chooses to consume these products since they are a delicious way to add more vitamin D to their diet. You can add plant milks to smoothies, oatmeal, tea, coffee, or enjoy it on its own. Check out FlaxMilk! I have been loving it, and it has 25% of your daily Vitamin D in one 8 oz glass!

How do you make sure you get your RDA of Vitamin D? Do you supplement, get outside, or eat Vitamin D rich foods??

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