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Food Sources of Vitamin D

Find out which foods are rich in Vitamin D.

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.

 

About BC Dairy

BC Dairy is a not-for-profit organization representing BC’s dairy farmers.