6 Vitamin-D Sources for Vegetarians 

Not many are aware but mushrooms have vitamin D when grown in sunlight. Mushrooms are a good source of Vitamin D-2 for vegetarians. 

Dairy products like yoghurt and milk are fortified with vitamin D. Yoghurt gives almost 52 IU (1.4 mcg) of vitamin per 100 gm. 

Soy products are also a good source of Vitamin D for vegetarians. Products like tofu and soy chunks have a high content of vitamin D, proteins and calcium. 

It’s a natural and vegetarian source of vitamin D. Cottage cheese is the best option among all to go for while cheddar, fontina and Monterey also have a good amount of Vitamin D. 

Eating cereals for breakfast is a good option for vitamin D. The vitamin D levels in fortified cereals are pretty high but also depend on brands as well. Generally, each serving contains 8 to 100 IU (0.2 to 2.5 mcg). 

Margarine, a substitute for butter is a blend of oils and unsaturated fat which is high in vitamin D. One can get almost 20 IU (o.5 mcg) of vitamin D in one tablespoon of margarine.