Food Sources of Vitamin D

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."³⁵ 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. The Clinical Nutrition Service and the ODs would like to thank the expert scientific reviewers for their role in ensuring the scientific accuracy of the information discussed in this Fact Sheet.

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2. Reichel H, Koeffler H, Norman AW. The role of vitamin D endocrine system in health and disease. N Engl J Med 1989;320:980-991.
3. van den Berg H. Bioavailability of vitamin D. Eur J Clin Nutr 1997;51 Suppl 1:S76-9.
4. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press, Washington, DC, 1999.
5. Goldring SR, Krane S, Avioli LV. Disorders of calcification: Osteomalacia and rickets. In: LJ D, ed. Endocrinology. 3rd ed. Philadelphia: WB Saunders, 1995:1204-1227.
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10. MacLaughlin J, Holick MF. Aging decreases the capacity of human skin to produce vitamin D3. J Clin Invest 1985;76:1536-1538.
11. Holick MF, Matsuoka LY, Wortsman J. Age, vitamin D, and solar ultraviolet. Lancet 1989;2:1104-1105.
12. Need AG, Morris HA, Horowitz M, Nordin C. Effects of skin thickness, age, body fat, and sunlight on serum 25-hydroxyvitamin D. Am J Clin Nutr 1993;58:882-885.
13. Holick MF. Vitamin D. In: Shils M OJ, Shike M, ed. Modern Nutrition in Health and Disease. 8th ed. Philadelphia, PA: Lea & Febiger, 1994:308-325.
14. Webb AR, Kline L, Holick MF. Influence of season and latitude on the cutaneous synthesis of vitamin D3: Exposure to winter sunlight in Boston and Edmonton will not promote vitamin D3 synthesis in human skin. J Clin Endocrinol Metab 1988;67:373-378.
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