Dietary Sources of Vitamin D - Discover How You Can Achieve Proper Supplementation Through Healthy Eating!

As the 2000 Dietary Guidelines for Americans state, "Different foods contain different nutrients. No single food can supply all the nutrients in the amounts you need." 

The following table suggests dietary sources of vitamin D. As the table indicates, fortified foods are a major source of vitamin D. Breakfast cereals, pastries, breads, crackers, cereal grain bars and other foods may be fortified with 10% to 15% of the DV for vitamin D.

It is important to read the nutrition facts panel of the food label to determine whether a food provides vitamin D.

If you want more information about building a healthful diet, refer to the Dietary Guidelines for Americans and the Food Guide Pyramid.

Selected Food Sources of Vitamin D

Food, (International Units), [%DV*]

• Cod Liver Oil, 1 Tbs. (1,360 IU) [340]
• Salmon, cooked, 31/2 oz (360 IU) [90]
• Mackerel, cooked, 3 1/2 oz (345 IU) [90]
• Sardines, canned in oil, drained,3 1/2 oz (270 IU) [70]
• Eel, cooked, 3 1/2 oz (200 IU) [50]
• Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c (98 IU) [25]
• Margarine, fortified, 1 Tbs. (60 IU) [15]
• Cereal grain bars, fortified w/ 10% of the DV, 1 each (50 IU) [10]
• Pudding, 1/2 c prepared from mix and made with vitamin D fortified milk (50 IU) [10]
• Dry cereal, Vit D fortified w/10%* of DV, 3/4 c (40-50 IU) [10] * Other cereals may be fortified with more or less vitamin D
• Liver, beef, cooked, 3 1/2 oz (30 IU) [8]
• Egg, 1 whole (vitamin D is present in the yolk) (25 IU) [6]

* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA).

They were developed to help consumers determine if a food contains very much of a specific nutrient. The DV for vitamin D is 400 IU. The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving.

Percent DVs are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV will contribute to a healthful diet.

This Fact Sheet was developed by the Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, National Institutes of Health (NIH), Bethesda, MD, in conjunction with the Office of Dietary Supplements (ODS) in the Office of the Director of NIH.

The mission of ODs is to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, stimulating and supporting research, disseminating research results, and educating the public to foster an enhanced quality of life and health for the U.S. population.