Appendix 12. Food Sources Of Vitamin D - 2015-2020 Dietary Guidelines Foods Containing Vitamin C And D

Appendix 12. Food Sources of Vitamin D - 2015-2020 Dietary Guidelines

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Table A12-1. Vitamin D: Food Sources Ranked by Amounts of Vitamin D and Energy per Standard Food Portions and per 100 Grams of Foods

Food	Standard Portion Size	Calories in Standard Portion^a	Vitamin D in Standard Portion (μg)^a,b	Calories per 100 grams^a	Vitamin D per 100 grams (μg)^a,b
Salmon, sockeye, canned	3 ounces	142	17.9	167	21.0
Trout, rainbow, farmed, cooked	3 ounces	143	16.2	168	19.0
Salmon, chinook, smoked	3 ounces	99	14.5	117	17.1
Swordfish, cooked	3 ounces	146	14.1	172	16.6
Sturgeon, mixed species, smoked	3 ounces	147	13.7	173	16.1
Salmon, pink, canned	3 ounces	117	12.3	138	14.5
Fish oil, cod liver	1 tsp	41	11.3	902	250
Cisco, smoked	3 ounces	150	11.3	177	13.3
Salmon, sockeye, cooked	3 ounces	144	11.1	169	13.1
Salmon, pink, cooked	3 ounces	130	11.1	153	13.0
Sturgeon, mixed species, cooked	3 ounces	115	11.0	135	12.9
Whitefish, mixed species, smoked	3 ounces	92	10.9	108	12.8
Mackerel, Pacific and jack, cooked	3 ounces	171	9.7	201	11.4
Salmon, coho, wild, cooked	3 ounces	118	9.6	139	11.3
Mushrooms, portabella, Exposed to Ultraviolet Light, grilled	½ cup	18	7.9	29	13.1
Tuna, light, canned in oil, drained	3 ounces	168	5.7	198	6.7
Halibut, Atlantic and Pacific, cooked	3 ounces	94	4.9	111	5.8
Herring, Atlantic, cooked	3 ounces	173	4.6	203	5.4
Sardine, canned in oil, drained	3 ounces	177	4.1	208	4.8
Rockfish, Pacific, mixed species, cooked	3 ounces	93	3.9	109	4.6
Whole milk^c	1 cup	149	3.2	61	1.3
Whole chocolate milk^c	1 cup	208	3.2	83	1.3
Tilapia, cooked	3 ounces	109	3.1	128	3.7
Flatfish (flounder and sole), cooked	3 ounces	73	3.0	86	3.5
Reduced fat chocolate milk (2%)^c	1 cup	190	3.0	76	1.2
Yogurt (various types and flavors)^c	8 ounces	98-254	2.0-3.0	43-112	0.9-1.3
Milk (non-fat, 1% and 2%)^c	1 cup	83-122	2.9	34-50	1.2
Soymilk^c	1 cup	109	2.9	45	1.2
Low-fat chocolate milk (1%)^c	1 cup	178	2.8	71	1.1
Fortified ready-to-eat cereals (various)^c	&frac13;-1¼ cup	74-247	0.2-2.5	248-443	0.8-8.6
Orange juice, fortified^c	1 cup	117	2.5	47	1.0
Almond milk (all flavors)^c	1 cup	91-120	2.4	38-50	1.0
Rice drink^c	1 cup	113	2.4	47	1.0
Pork, cooked (various cuts)	3 ounces	122-390	0.2-2.2	143-459	0.2-2.6
Mushrooms, morel, raw	½ cup	10	1.7	31	5.1
Margarine (various)^c	1 Tbsp	75-100	1.5	533-717	10.7
Mushrooms, Chanterelle, raw	½ cup	10	1.4	38	5.3
Egg, hard-boiled	1 large	78	1.1	155	2.2

^a Source: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Available at: .

^b 1 μg of vitamin D is equivalent to 40 IU.

^c Vitamin D fortified.

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