Table 1.
Vitamin D Content of Foods
| Food | Amount | Vitamin D Content (IU) |
|---|---|---|
| Cod Liver Oil, 1 tablespoon | 1 tablespoon | 1,360 |
| Salmon, cooked, 3.5 ounces | 3.5 ounces | 360 |
| Mackerel, cooked, 3.5 ounces | 3.5 ounces | 345 |
| Sardines, canned in oil, drained | 1.75 ounces | 250 |
| Tuna Fish, canned in oil | 3 ounces | 200 |
| Milk, vitamin D-fortified | 1 cup | 98 |
| Margarine, fortified | 1 tablespoon | 60 |
| Ready-to-eat cereal, fortified with 10% of the DV for vitamin D |
0.75-1 cup | 40 |
| Egg, whole | one | 20 |
| Liver, beef | 3.5 ounces | 15 |
| Cheese, Swiss | 1 ounce | 12 |
Adapted from http://dietary-supplements.info.nih.gov/factsheets/vitamind.asp#h3. Office of Dietary Supplements, National Institutes of Health. U.S. Department of Agriculture, Agricultural Research Service. USDA Nutrient Database for Standard Reference, Release 21, 2009, Table 3.