List of Vitamin D Rich Foods

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What foods are rich in Vitamin D?

As is explained on this page: Information on Vitamin D, most people's main source of vitamin D comes from synthesis in the skin upon exposure to UV light. The newly created vitamin D then travels through the body and is hydrolyzed first in the liver, and then in the kidney. Vitamin D is involved in the regulation of calcium in the body, and therefore has major benefits with regards to bone building and retention.

Usually a 15 minute exposure to sunlight twice a week is enough to give a person an adequate supply of vitamin D. However, in the winter, when skies are cloudy, the weather is cold, and the strength of the sun is less many people do not receive adequate amounts of vitamin D.

Many people turn to vitamin D supplements, this is usually because there are not that many vitamin D rich foods. One of the best sources of vitamin D are fish and liver, therefore taking a capsule of cod liver oil daily is an ideal way of getting the nutrient for non-vegetarians.

As there are not many foods that naturally contain vitamin D it is often the case that foods are fortified with the vitamin, goods that are commonly fortified with vitamin D include milk and cereals.

Natural vitamin D rich foods include, fish and egg yolks. It is also possible to have vitamin D rich mushrooms; these are grown in the presence of UV light enabling the mushroom to synthesize the vitamin.

Here is a full Vitamin D food list.

List of Vitamin D Content in Various Foods

Food sources of Vitamin D

Food	Quantity	Vitamin D IU
Natural Foods
Beef Liver	100g (4oz)	53
Cod	100g (4oz)	140
Cod Liver Oil	1 Tablespoon	1350
Cod Liver Oil	1 Capsule	50 to 150 (depending on brand and size)
Egg Yolk	1 (medium)	25
Grey Soul	100g (4oz)	75
Mackerel	100g (4oz)	520
Salmon, Atlantic (Fresh)	100g (4oz)	300
Salmon, Sockeye (Red Salmon) (Fresh)	100g (4oz)	1060
Salmon, Atlantic (Tinned)	100g (4oz)	94
Salmon, Sockeye (Red Salmon) (Tinned)	100g (4oz)	480
Sardine (tinned)	4 sardines	94
Trout (farm)	100g (4oz)	520
Trout (wild)	100g (4oz)	1050
Tuna, Skipjack (fresh)	100g (4oz)	510
Tuna, Bluefin (fresh)	100g (4oz)	920
Tuna, albacore (tinned)	100g (4oz)	55
Tuna, light (tinned)	100g (4oz)	140
Grown in UV light
Mushrooms	100g	535
Fortified Foods
Cheese (Usually Swiss or Edam that are fortified)	100g (4oz)	24
Margarine	1 desert spoon (12ml)	48
Milk	100ml	50
Milk	1 cup (240ml)	120
Orange Juice (varies on product)	100ml	40
Orange Juice (varies on product)	1 cup (240ml)	100
Soy Milk	100ml	50
Soy Milk	1 cup (240ml)	120
Tofu	100g (4 ounces)	65
Yogurt	150g (6oz)	80

Nb. Farmed Salmon has only 25% the vitamin D content of wild salmon. Farmed Trout has about 50% the content of wild.

The Effect of Cooking Fish on Vitamin D levels

Cooking fish can have a derogatory effect upon vitamin D levels. Baking fish is the best way of maintaining vitamin D levels and typically reduces the amount of vitamin D by just 2%. Frying fish on the other hand can reduce vitamin D levels to just 50% of their fresh levels.

How much vitamin D to take

Ideally men and women aged from 18 to 50 should have an intake of 5 micrograms (200IU) a day to maintain bone strength; from the ages of 50 to 70 this amount is doubled to 10 micrograms (400IU); for people over the age of 70 the RDA is 15 micrograms (600IU).

Vegans and Vitamin D

Due to not eating fish and dairy products vegetarians, and especially vegans need to ensure that they get adaquate supplies of calcium and vitamin D. As the vitamin is not found naturally in vegetables it is recommended that vegans who are unable to get an adaquate supply of vitamin D via exposure to sunlight, drink soya milk, tofu or cereals that have been fortified, or eat mushrooms that have been grown to be vitamin D rich.