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Food Sources for Vitamin D

The major food source for Vitamin D in United States is the Vitamin D fortified milk. It should be noted that other dairy products such as yogurt and cheese may not be fortified with Vitamin D.

Salmon, cooked, 3 1/2 oz: 360 IU

Mackerel, cooked, 3 1/2 oz: 345 IU

Sardines, canned in oil, drained, 3 1/2 oz: 270 IU

Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c: 98 IU

Liver, beef, cooked, 3 1/2 oz: 30 IU

Egg, 1 whole (vitamin D is present in the yolk): 25 IU

Cod Liver Oil

Cod Liver Oil, 1 Tbs: 1,360 IU. I do not recommend Cod Liver for impurities it may contain, and high levels of Vitamin A.