October 18, 2017
roll of salmon fillet and orange slices

Getting Vitamin D from Food

by Berkeley Wellness  |  

Few foods naturally contain significant amounts of vitamin D. Oily fish, cod liver oil, egg yolks, and some types of mushrooms are among the few natural sources.

The main dietary sources of D are fortified foods, notably milk. Some soy milks, yogurts (dairy or soy), cheeses, orange juice, margarines, and breakfast cereals are also fortified with it, as is infant formula.

For most people, food supplies only a small percentage of the vitamin D their bodies need. In recent decades dietary intake of vitamin D has dropped because Americans consume less milk. But since more foods are now being fortified with D, this trend is probably reversing.

In food and supplements, the vitamin is measured in International Units (IU). The Institute of Medicine recommends a dietary intake of 600 IU a day for people up to age 70, and 800 IU for people age 70 and older.

Natural sources Vitamin D (IU)*
Trout, rainbow, cooked, 3 oz 645
Salmon, sockeye, cooked, 3 oz** 450
Tuna, light, canned, in oil, 3 oz 230
Sardines, Atlantic, canned, in oil, 3 oz 165
Flounder/sole, cooked, 3 oz 130
Tuna, white, canned, in water, 3 oz 70
Egg, 1 large 45
Beef liver, 3 oz 40
Mushrooms, shiitake, fresh, 3 oz 25
Fortified foods
Mushrooms, enhanced, 3 oz*** 400
Milk, 8 oz 100
Orange juice or yogurt, 8 oz 100
Total cereal, ¾ cup 100
Infant formula, 8 oz 100
Raisin bran cereal, 1 cup 40