Vitamin D Content in Common Foods

Since Vitamin D has been in the news recently, I thought it would be helpful to see which foods have high levels of this important vitamin. This list is provided by the Office of Dietary Supplements at the National Institute of Health.

Food IUs per serving*
Cod liver oil, 1 tablespoon 1,360
Salmon (sockeye), cooked, 3 ounces 447
Mackerel, cooked, 3 ounces 388
Tuna fish, canned in water, drained, 3 ounces 154
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup 115-124
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies) 100
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV) 80
Margarine, fortified, 1 tablespoon 60
Liver, beef, cooked, 3.5 ounces 49
Sardines, canned in oil, drained, 2 sardines 46
Egg, 1 large (vitamin D is found in yolk) 41
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV) 40
Cheese, Swiss, 1 ounce 6

* IUs = International Units.