D3 Drops from BioCeuticals

Vitamin D3 Content in Food

How much vitamin D are you getting from your diet?

Food	IU per serve	% DV
Cod liver oil, 1 tablespoon	1360	340
Cod liver oil, 1 tablespoon	1360	340
Salmon (sockeye), cooked, 85g	794	199
Mushrooms that have been exposed to UV light to increase vitamin D, 85g (not yet commonly available)	400	100
Mackerel, cooked, 85g	388	97
Tuna fish, canned in water, drained, 85g	154	39
Milk, non-fat, reduced fat, and whole, vitamin D-fortified, 1 cup	115-124	29-31
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)	100	25
Yoghurt, fortified with 20% of the DV for vitamin D, 170g (more heavily fortified yoghurts provide more of the DV)	80	20
Margarine, fortified, 1 tablespoon	60	15
Sardines, canned in oil, drained, 2 sardines	46	12
Liver, beef, cooked, 100g	46	12
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, ¾-1 cup (more heavily fortified cereals might provide more of the DV)	40	10
Egg, 1 whole (vitamin D is found in yolk)	25	6
Cheese, Swiss, 30g	6	2
IU = international units. DV = daily value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient content of products within the context of a total diet. The DV for vitamin D is 400 IU for adults and children aged 4 years and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

Source: Dietary Supplement Fact Sheet: Vitamin D. Office of Dietary Supplements, National Institutes of Health, 2009 Nov 13 http://ods.od.nih.gov/factsheets/vitamind/