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Appendix 12. Food Sources of Vitamin D

Table A12-1. Vitamin D: Food Sources Ranked by Amounts of Vitamin D and Energy per Standard Food Portions and per 100 Grams of Foods

Food Standard Portion Size Calories in Standard Portiona Vitamin D in Standard Portion (μg)a,b Calories per 100 gramsa Vitamin D per 100 grams (μg)a,b
Salmon, sockeye, canned 3 ounces 142 17.9 167 21.0
Trout, rainbow, farmed, cooked 3 ounces 143 16.2 168 19.0
Salmon, chinook, smoked 3 ounces 99 14.5 117 17.1
Swordfish, cooked 3 ounces 146 14.1 172 16.6
Sturgeon, mixed species, smoked 3 ounces 147 13.7 173 16.1
Salmon, pink, canned 3 ounces 117 12.3 138 14.5
Fish oil, cod liver 1 tsp 41 11.3 902 250
Cisco, smoked 3 ounces 150 11.3 177 13.3
Salmon, sockeye, cooked 3 ounces 144 11.1 169 13.1
Salmon, pink, cooked 3 ounces 130 11.1 153 13.0
Sturgeon, mixed species, cooked 3 ounces 115 11.0 135 12.9
Whitefish, mixed species, smoked 3 ounces 92 10.9 108 12.8
Mackerel, Pacific and jack, cooked 3 ounces 171 9.7 201 11.4
Salmon, coho, wild, cooked 3 ounces 118 9.6 139 11.3
Mushrooms, portabella, exposed to UV light, grilled ½ cup 18 7.9 29 13.1
Tuna, light, canned in oil, drained 3 ounces 168 5.7 198 6.7
Halibut, Atlantic and Pacific, cooked 3 ounces 94 4.9 111 5.8
Herring, Atlantic, cooked 3 ounces 173 4.6 203 5.4
Sardine, canned in oil, drained 3 ounces 177 4.1 208 4.8
Rockfish, Pacific, mixed species, cooked 3 ounces 93 3.9 109 4.6
Whole milkc 1 cup 149 3.2 61 1.3
Whole chocolate milkc 1 cup 208 3.2 83 1.3
Tilapia, cooked 3 ounces 109 3.1 128 3.7
Flatfish (flounder and sole), cooked 3 ounces 73 3.0 86 3.5
Reduced fat chocolate milk (2%)c 1 cup 190 3.0 76 1.2
Yogurt (various types and flavors)c 8 ounces 98-254 2.0-3.0 43-112 0.9-1.3
Milk (non-fat, 1% and 2%)c 1 cup 83-122 2.9 34-50 1.2
Soymilkc 1 cup 109 2.9 45 1.2
Low-fat chocolate milk (1%)c 1 cup 178 2.8 71 1.1
Fortified ready-to-eat cereals (various)c -1¼ cup 74-247 0.2-2.5 248-443 0.8-8.6
Orange juice, fortifiedc 1 cup 117 2.5 47 1.0
Almond milk (all flavors)c 1 cup 91-120 2.4 38-50 1.0
Rice drinkc 1 cup 113 2.4 47 1.0
Pork, cooked (various cuts) 3 ounces 122-390 0.2-2.2 143-459 0.2-2.6
Mushrooms, morel, raw ½ cup 10 1.7 31 5.1
Margarine (various)c 1 Tbsp 75-100 1.5 533-717 10.7
Mushrooms, Chanterelle, raw ½ cup 10 1.4 38 5.3
Egg, hard-boiled 1 large 78 1.1 155 2.2

a Source: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata.

b 1 μg of vitamin D is equivalent to 40 IU.

c Vitamin D fortified.