Which Cheese Contains the Most Vitamin D?

Vitamin D supports bone health, immune function and calcium absorption, but dietary sources vary widely. Cheese contributes modestly to vitamin D intake, and understanding which varieties offer the most can help you make informed choices—especially when sunlight exposure is limited. This short review summarizes the evidence about vitamin D in common cheeses and places cheese in the context of broader dietary strategies.

Vitamin D in Cheese: How it Gets There

Most vitamin D in cheese originates from the milk used in production, primarily as vitamin D3 (cholecalciferol). Levels depend on the cow’s diet, sun exposure, and whether the milk is fortified before processing. Because vitamin D is fat-soluble, higher-fat cheeses tend to retain more of the nutrient, and cheeses with minimal processing often preserve more of the original milk nutrients.

Which Cheeses Have the Most Vitamin D?

Among natural cheeses, hard varieties typically contain higher measured levels. Nutrient databases and laboratory studies indicate that Swiss cheese is among the top naturally occurring sources, supplying roughly 5–6 IU (International Units) of vitamin D per 100 g. Gouda and cheddar are close behind (approximately 5–6 IU and ~5 IU per 100 g, respectively). Soft cheeses such as Brie and Camembert generally contain lower amounts, reflecting differences in water and fat composition.

Fortified processed cheeses, however, can provide substantially more vitamin D because manufacturers add cholecalciferol or ergocalciferol. These products may contain from ~20 IU up to around 100 IU per serving, depending on formulation and local fortification practices. For a focused summary of cheese varieties and typical values, see this article on Which cheese contains the most vitamin D?

Practical Context: Cheese within a Balanced Diet

Although some cheeses are relatively richer in vitamin D than others, cheese alone rarely meets daily requirements. For comparison, many fortified milks contain about 100 IU per cup, and oily fish such as salmon provide far higher amounts per serving. Combining cheese with other dairy options—fortified milk, yogurt or kefir—improves dietary coverage. Fortified dairy and supplements remain the most reliable ways to achieve recommended intakes in low-sunlight conditions.

Because vitamin D is fat-soluble, consuming cheese alongside other dietary fats or within meals can support absorption. Cheese also supplies protein, calcium and vitamin B12, nutrients that interact beneficially with vitamin D for bone and metabolic health. Keep in mind saturated fat and sodium content when selecting portions and frequency.

Further Reading

For perspective on supplements as part of nutrient strategies, review Is taking dietary supplements worth it. For information on gut health and fermented dairy products, see Probiotics 101 and an alternate overview on Telegraph. General information is also available at Topvitamine.

Summary

In natural cheeses, Swiss typically ranks highest for vitamin D content, with Gouda and cheddar close behind. Fortified processed cheeses can provide substantially more vitamin D per serving. Use cheese as one component of a broader dietary plan that includes fortified dairy, vitamin D–rich foods, and, where appropriate, supplements under professional guidance.