5 vegetarian foods rich in vitamin D and the right way to eat them

If you've been feeling a little more tired than usual, getting muscle cramps, or just not in the best mood, your body might be low on vitamin D. It’s one of those silent nutrients that doesn’t get much attention until it’s missing. While sunlight is the most common source, not everyone gets enough of it, especially with long hours indoors, rainy weather, or layers of sunscreen. The good news is that there are vegetarian foods that can help fill that gap in a natural, tasty way. Here are some underrated sources of plant-based vitamin D and simple ways to include them in your meals.

Certain mushrooms, especially those exposed to sunlight while growing, naturally produce vitamin D. Think varieties like maitake, shiitake, or even basic button mushrooms if they’ve been sun-dried.

Vitamin D content: Up to 10–25 mcg per 100g (400–1000 IU), depending on sun exposure.

How to eat it: Toss them into stir-fries, grill them with olive oil and garlic, or mix into your breakfast omelette or khichdi. Let them sunbathe for a bit before cooking to boost their D content.

A lot of plant milks like soy, almond, and oat are fortified with vitamin D. So even if you’re not drinking regular milk, you can still get a dose of the sunshine vitamin.

Vitamin D content: Typically 1.5–3 mcg per 100ml (60–120 IU), varies by brand.

How to eat it: Use them in your morning chai, smoothies, or even to cook oats or kheer. Just check the label for “fortified with vitamin D” to be sure.

Certain cheeses, especially softer ones like ricotta, contain small amounts of vitamin D naturally and can be a helpful addition to a vegetarian diet. Along with providing calcium and protein, they offer extra nutritional value when included regularly in meals.

Vitamin D content: Around 0.4–0.6 mcg per 100g (15–25 IU), varies with type.

How to eat it: Crumble some over toast, add to pasta, or pair with fruit like guava or figs. Works well in both sweet and savoury dishes.

Many breakfast cereals and rolled oats come with added nutrients, including vitamin D. They’re an easy way to sneak in essentials, especially on rushed mornings.

Vitamin D content: Usually 2–8 mcg per 100g (80–320 IU), depending on fortification.

How to eat it: Pour over your favourite milk, add nuts, seeds, chopped fruit, and you’ve got a bowl that does more than just fill you up.

Tofu, especially when made using vitamin D-fortified soy milk, can be a decent source of the nutrient. It’s also packed with protein, making it a win-win for vegetarians.

Vitamin D content: Fortified tofu may contain 2–5 mcg per 100g (80–200 IU).

How to eat it: Marinate and grill it, add to curries, or crumble it into a bhurji-style scramble with onions, tomatoes, and turmeric. It soaks up flavour beautifully.