Top Natural Sources of Vitamin D for Vegetarians and Vegans
Written by Pakhi Rewri | October 31, 2025
Introduction
Vitamin D is an important aspect of a balanced diet. As per Springer Nature, it is essential for building immunity, strong bones, and can play a pivotal role in fighting against infections. It can also aid in the absorption of calcium in the muscles, help a person stay fit, lift their mood, and build immunity. However, due to a busy lifestyle and spending more time indoors, a person may not get enough vitamin D in their diet.
In the long run, vitamin D deficiency can lead to bone-related problems, weak muscles, weak immunity, and higher vulnerability towards chronic illness. This is why one must actively include foods rich in vitamin D in their diet to promote overall well-being and improve health.
Top Natural Sources of Vitamin D for Vegetarians & Vegans
While there are a lot of non-vegetarian options that are a good source of vitamin D such as meat and eggs, one can also find high amounts of vitamin D in vegetarian options or vegan options as well. Here are some of the best natural sources of vitamin B for vegetarians and vegans.
Mushrooms
Mushrooms are not just rich in nutrients and antioxidants, but also have a high amount of vitamin D. As per nutrients, 100 g of white mushrooms can contain 71IU of vitamin D. This is enough for a person's everyday requirement. Moreover, mushrooms also have a meaty texture that can be an excellent substitute for chicken. One can add mushrooms into their everyday diet in the form of soup, salads, sandwiches and simply add them into pasta and pizzas.
Fortified Soya Products
According to NLM, fortified soya products such as soya milk can offer around 100IU of vitamin D per hundred grams. One can prepare fresh soya milk at home by boiling some soya chunks and salt and water, and then adding them to a mixer with a little bit of water. Other than this, one can also enjoy soya chunks as it is by sautéing them with some vegetables and spices. It can also be used to make kebabs and parathas.
Almond Milk
According to NIH, almond milk can also offer around 100-150 IU of vitamin D per cup for a 240 mL serving. One can make fresh almond milk at home by adding some overnight, soaked almonds into water and transferring it into a mixer. Remember to peel the outer layer of almonds before adding them to the mixer. Grind everything properly and then pass the liquid through a sieve. The residual liquid will be almond milk. One can add it in there every day, tea, coffee, and milkshakes.
Fortified Tempheh
As per Food Science & Nutrition, fortified tempeh has about 2.5 to 3 mcg of Vitamin D. One can consume it in the form of cubes or slices, and add salt with lots of vegetables, garlic, and soya sauce for a quick meal that is rich in protein. The best part about fortified Tempeh is that it's a vegan-friendly option that is also low-carb and high-protein. It can also absorb the flavors of various spices and make a quick protein-rich meal.
Fortified Orange Juice
According to Elsevier, fortified orange juice is another rich source of vitamin D and calcium. It has about 100IU of vitamin D for 240 mL. One of the best ways to consume it is by adding it to curries or different types of dishes to add that citrusy flavour. However, before buying a fortified orange juice from the market, it is always important to check the label to make sure one is not making any kind of mistake.
Coconut Milk
Coconut milk can be a great substitute for dairy products as it is rich in vitamin D. As per ResearchGate, as coconuts are exposed to sunlight, they actually are a good source of vitamin D. Other than this, they are also rich in antioxidants. One can have the white bulb of the coconut as it is or even convert it into luscious milk. Coconut milk can be used for making tea, coffee, and even desserts.
Vegan Curd
As per ResearchGate, vegan curd made from peanut milk is great for people who are lactose intolerant. Moreover, other types of vegan curd made from coconut and almond can also be rich in vitamin D. It can be consumed as it is with parathas and even added into different dishes to give a texture. Such curd may also have a slightly different taste and texture compared to traditional curd. However, they're still quite flavourful in their own right.
Conclusion
These are some of the best vitamin D-rich options that parents may add to their child's diet. They are nutritionally balanced, high in vitamin D, and beneficial for a kid's bones and overall health. Moreover, most of these food options can be prepared at home from scratch and wouldn't cost a lot.