What are good food sources of vitamin D?

What are good food sources of vitamin D?
Feb 28, 2016

Is it possible to get your daily requirement of vitamin D by nutrition only? The answer is tricky. Yes, it is possible. However, this might prove to be a difficult challenge since very few food items contain vitamin D. You would probably also need to consume large portions in order to meet your vitamin D needs.

The recommendations for vitamin D intake for adults can depend on many factors (find recommendations based on region and life stage here). The following table* shows how much you would need of each of the listed foods to reach just the minimum of 600 IU. Some foods contain vitamin D naturally, and some are fortified with vitamin D.

Dietary Source of vitamin D Vitamin D content (approximate per serving) Approximate amount to provide 600 IUs of vitamin D
Sardines, canned 500 IU (3.5 oz, 100 g) 4.2 oz (120 g)
Salmon, cooked 360 IU (3.5 oz, 100 g) 5.8 oz (167 g)
Mackerel, cooked 345 IU (3.5 oz, 100 g) 6 oz (174 g)
Tuna, canned in oil 230 IU (3.5 oz, 100 g) 9 oz (260 g)
Halibut, baked or broiled 144 IU (2.6 oz, 75 g) 11 oz (313 g)
Tuna salad 144 IU (125 mL) 17 oz (521 mL)
Oysters, boiled or steamed 136 IU (6 medium) 26 medium
Milk (nonfat, reduced-fat or whole) vitamin D – fortified 100 IU (8 oz, 240 ml) 48 oz (1.4 L)
Margarine, fortified 60 IU (1 tbsp, 15 ml) 10 tbsp (150 ml)
Egg yolk 20 IU 30 eggs
Beef, ground, regular, pan-fried 12 IU (2.6 oz, 75 g) 132 oz (3,750 g)
Chicken breast, roasted (with skin) 8 IU (2.6 oz, 75 g) 198 oz (5,625 g)

*Adapted from the Health Canada “Nutrient Value of Some Common Foods – Booklet", 2008

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About the author:

Natalie Bourré | Healthcare Blogger

Natalie works as a consultant for various medical organizations and pharmaceutical companies. Her goal is to help them communicate accurate medical information in patient-friendly language via traditional and digital marketing methods.

Blog: https://marketing4health.net/

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