Herring and sardines

Herrings and sardines are high in vitamin D and zinc, but sardines have more calcium than herrings, with only about a quarter of the amount. Herring is a fish that is eaten all over the world. It comes in a variety of forms, including raw, canned, smoked, and pickled. This small fish is a good source of vitamin D as well.

Fresh Atlantic herring has 216 IU per 3.5-ounce (100-gram) serving or 27% of the daily value. If fresh fish isn't your taste, pickled herring is an excellent alternative, with 112 IU per 3.5-ounce (100-gram) meal, or 14% of the daily value. Pickled herring, on the other hand, is high in sodium, which some people consume in excess. Sardines in cans are also a rich source of vitamin D, with one can (3.8 ounces) containing 177 IU, or 22% of the daily value. Other kinds of fatty fish are also rich providers of vitamin D. Per half a fillet, halibut and mackerel supply 384 IU and 360 IU, respectively.