Vitamin D Sources - Foods with Vitamin D

Food	International Units(IU) per serving	Percent DV DailyValue)*
Pure Cod liver oil, 1 Tablespoon (Note: most refined cod liver oils today have the vitamin D removed! Check your label to be certain.)	1,360	340
Salmon, cooked, 3½ ounces	360	90
Mackerel, cooked, 3½ ounces	345	90
Tuna fish, canned in oil, 3 ounces	200	50
Sardines, canned in oil, drained, 1¾ ounces	250	70
Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup	98	25
Margarine, fortified, 1 Tablespoon	60	15
Pudding, prepared from mix and made with vitamin D fortified milk, ½ cup	50	10
Ready-to-eat cereals fortified with 10% of the DV for vitamin D, ¾ cup to 1 cup servings (servings vary according to the brand)	40	10
Egg, 1 whole (vitamin D is found in egg yolk)	20	6
Liver, beef, cooked, 3½ ounces	15	4
Cheese, Swiss, 1 ounce	12	4