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

Daily adequated intake

Age	Children	Men	Women	Pregnancy	Lactation
Birth to 13 years	200 IU
14 to 18 years	200 IU	200 IU	200 IU	200 IU	200 IU
19 to 50 years	200 IU	200 IU	200 IU	200 IU	200 IU
51 to 70 years		400 IU	400 IU
71 + years		600 IU	600 IU