Food Sources of Vitamin D

Posted: Nov 23, 2016

Information about Vitamin D

 
  • Vitamin D is a fat-soluble vitamin. This means that your body can store extra amounts of vitamin D.
  • It is important to get enough vitamin D from your diet because it helps our bodies absorb and use calcium and phosphorous for strong bones and teeth. Vitamin D can help protect older adults against osteoporosis.
  • Vitamin D can also protect against infections by keeping your immune system healthy.
  • It may help reduce the risk of developing chronic diseases such as multiple sclerosis and certain types of cancer, such as colorectal cancer but this is still being studied.

How Much Vitamin D Should I Aim For?

 
Age in Years Aim for an intake of internaitional units (IU/day)* Stay below*
IU/day
Men and Women 19-50 600 4000
Men and Women 51-70 600 4000
Men and Women 71 and older 800 4000
Pregnant and Breastfeeding Women 19 and older 600 4000
 
     * This includes sources of vitamin D from food and supplements.

Health Canada advises adults over the age of 50 to take a vitamin D supplement of 400 IU each day.
 

Vitamin D Content of Some Common Foods

 
Vitamin D is not found naturally in many commonly consumed foods. In Canada, some foods such as milk, soy or rice beverages and margarine have vitamin D added to them. Good food sources of vitamin D include certain kinds of fish, egg yolks and milk. The following table will show you foods that are a source of vitamin D.
 
Food Serving Size Vitamin D (IU)
Vegetables and Fruit This food group contains very little of this nutrient
Orange juice, fortified with vitamin D 125 mL (½ cup) 50
Grain Products This food group contains very little of this nutrient.
Milk and Alternatives    
Soy beverage, fortified with vitamin D 250 mL (1 cup) 86
Milk (3.3 % homo, 2%, 1%, skim, chocolate milk) 250 mL (1 cup) 103-105
Skim milk powdered 24 g (will make 250 mL of milk) 103
Yogurt (plain, fruit bottom), fortified with vitamin D 175 g (3/4 cup) 58-71
Meat and Alternatives    
Egg, yolk, cooked 2 large 57-88
Pork, various cuts, cooked 75 g (2 ½ oz) 6-60
Deli meat (pork, beef, salami, bologna) 75 g (2 ½ oz)/ 3 slices 30-54
Beef liver, cooked 75 g (2 ½ oz) 36
Fish and Seafood    
Salmon, sockeye/red, canned, cooked or raw 75 g (2 ½ oz) 394-636
Salmon, humpback/pink, canned, cooked or raw 75 g (2 ½ oz) 392-447
Salmon, coho, raw or cooked 75 g (2 ½ oz) 338-422
Snapper, cooked 75 g (2 ½ oz) 392
Salmon, chinook, raw or cooked 75 g (2 ½ oz) 383-387
Whitefish, lake, cooked 75 g (2 ½ oz) 135
Mackerel, Pacific, cooked 75 g (2 ½ oz) 343
Salmon, Atlantic, raw or cooked 75 g (2 ½ oz) 206-245
Salmon, chum/keta, raw or cooked 75 g (2 ½ oz) 203-221
Mackerel, canned 75 g (2 ½ oz) 219
Herring, Atlantic, pickled 75 g (2 ½ oz) 202
Trout, cooked 75 g (2 ½ oz) 148-208
Herring, Atlantic, cooked 75 g (2 ½ oz) 161
Roe, raw 30 g (1 oz) 145
Sardines, Pacific, canned 75 g (2 ½ oz) 144
Halibut, cooked 75 g (2 ½ oz) 144
Tuna, albacore, raw or cooked 75 g (2 ½ oz) 99-106
Mackerel, Atlantic, cooked 75 g (2 ½ oz) 78
Tuna, white, canned with water 75 g (2 ½ oz) 60
Fats and Oils    
Cod liver oil 5 mL (1 tsp) 427
Margarine 5 mL (1 tsp) 25-36
Other    
Goat’s milk, fortified with Vitamin D 250 mL (1 cup) 100
Rice, oat, almond beverage, fortified with Vitamin D 250 mL (1 cup) 85-90

Source: "Canadian Nutrient File 2015"
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
[Accessed October 18, 2016].

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