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To learn if you get enough vitamin D from your food, check this page about getting enough vitamin D.

Food Amount Vitamin D (IU)
Salmon, Pink (canned, drained solids with bone) 75 g (2 1⁄2 oz) 742

Salmon, Sockeye (baked or broiled)

75 g (2 1⁄2 oz)

699
Salmon, Sockeye red (canned, drained solids with bone, unsalted) 75 g (2 1⁄2 oz) 597

Salmon, Pink (baked or broiled)

75 g (2 1⁄2 oz)

440

Salmon, Coho, farmed (baked or broiled)

75 g (2 1⁄2 oz)

392
Salmon, Chinook, Spring (baked or broiled) 75 g (2 1⁄2 oz) 387
Salmon, Coho, wild (baked or broiled) 75 g (2 1⁄2 oz) 339
Salmon, Atlantic, wild (baked or broiled) 75 g (2 1⁄2 oz) 246
Salmon, Atlantic, farmed (baked or broiled) 75 g (2 1⁄2 oz) 204
Herring, Atlantic (baked or broiled) 75 g (2 1⁄2 oz) 161
Sardine, Pacific (canned in tomato sauce, drained with bones) 75 g (2 1⁄2 oz) 144
Halibut, Atlantic or Pacific (baked or broiled)         75 g (2 1⁄2 oz) 144
*Milk, 2% 1 cup (250 mL) 103
Tuna, Yellowfin, Albacore, Ahi (baked or broiled)         75 g (2 1⁄2 oz) 90

*Fortified soy /rice beverage        

1 cup (250 mL) 88
Mackerel, Atlantic (baked or broiled) 75 g (2 1⁄2 oz) 78
Margarine        1 Tbsp (15 mL) 76
Sardine, Atlantic (canned with oil / drained with bones) 75 g (2 1⁄2 oz) 70
Tuna, (white, canned with water / drained, unsalted)        75 g (2 1⁄2 oz) 60
Egg, boiled, hard-cooked 2 large 52
*Orange Juice with added calcium and vitamin D 1/2 cup (125 mL) 50
Tuna (light, canned in water / drained, unsalted)        75 g (2 1⁄2 oz) 36
Liver, beef, pan-fried 75 g (2 1⁄2 oz) 36

* Vitamin D is added to these beverages while vitamin D is present in other foods listed.

All vitamin D values are based on Canadian Nutrient File version 2010, accessed December 19, 2014.

 

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