Dietary sources of vitamin D
29th May, 2019

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Sources of vitamin D

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Natural Sources

Fortified Foods

Supplements

Source

Vitamin D content (IU)

Source

Vitamin D content (IU)

Source

Vitamin D content (IU)

Salmon, Fresh, wild (100g)

600 – 1000 D3

Milk (250 ml)

100 D3

Multivitamin

400 IU vitamin D, D2, or D3

Salmon, Fresh, farmed (100g)

100 – 250 D3 or D2

Orange Juice (250 ml)

100 D3

Vitamin D3, over the counter

400, 800, 1000 or 2000

Salmon, canned (100g)

300 – 600 D3

Infant formulas (250ml)

100 D3

Vitamin D2, prescription

50000 / capsule

Sardines, canned (100g)

300 D3

Yoghurts (250ml)

100 D3

Vitamin D2 liquid, prescription

8000 / ml

Mackerel, canned (100g)

250 D3

Butter (100g)

50 D3

 

 

Tuna, canned (100g)

230 D3

Cheeses (85g)

100 D3

 

 

Cod liver oil (1 tsp)

400 – 1,000 D3

Breakfast cereals (serving)

100 D3

 

 

Shiitake mushrooms, Fresh (100g)

100 D2

Tofu

20 - 155 D3

 

 

Shiitake mushrooms, Sundried (100g)

1600 D2

 

 

 

 

Egg yolk

20 D3 or D2

 

 

 

 

Exposure to sunlight, UVB (0.5 minimal erythemal dose )

3000 D3

 

 

 

 

 

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References
1Holick MF. Vitamin D deficiency. N Engl J Med. 2007 Jul 19;357(3):266–81.
2[US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. ARS. USDA National Nutrients Database for Standard Reference [Internet]. 2018 [cited 2019 Apr 19].](https://ndb.nal.usda.gov/)