Table 1

Vitamin D3 and D2 sources and content*

Source

Typical Vitamin D content

Natural source

Salmon, fresh, wild (3.5 oz)

600-1000 IU of vitamin D3

Salmon, fresh, farmed (3.5 oz)

100-250 IU of vitamin D3 or D2

Salmon, canned (3.5 oz)

300-600 IU of vitamin D3

Sardines, canned (3.5 oz)

300 IU of vitamin D3

Mackerel, canned (3.5 oz)

250 IU of vitamin D3

Tuna, canned (3.6 oz)

230 IU of vitamin D3

Cod liver oil (1 tsp)

400-1000 IU of vitamin D3

Shiitake mushrooms, fresh (3.5 oz)

100 IU of vitamin D2

Shiitake mushroom, sun-dried (3.5 oz)

1600 IU of vitamin D2

Egg yolk

20 IU of vitamin D3 or D2

Exposure to sunlight, UVB (0.5 MED^†)

3000 IU of vitamin D3

Fortified foods

Fortified butter

50 IU/3.5 oz, usually vitamin D3

Fortified milk

100 IU/8 oz, usually vitamin D3

Fortified orange juice

100 IU/8 oz, vitamin D3

Fortified yogurts

100 IU/8 oz, usually vitamin D3

Infant formulas

100 IU/8 oz, vitamin D3

Fortified margarine

430 IU/3.5 oz, usually vitamin D3

Fortified cheeses

100 IU/3 oz, usually vitamin D3

Fortified breakfast cereals

100 IU/serving, usually vitamin D3

* IU refers to international units, which equal 25 ng.

† About 0.5 MED of UVB radiation would be absorbed after an average of 5 to 10 minutes of exposure (depending on the time of day, season, latitude, and skin sensitivity) of the arms and legs to direct sunlight.

Zhang and Naughton Nutrition Journal 2010 9:65   doi:10.1186/1475-2891-9-65