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Vitamin D: Nutrient-densea Food and Beverage Sources, Amounts of Vitamin D and Energy per Standard Portion
FOODbc STANDARD
PORTIONdCALORIES Vitamin D
(IU)Protein Foodse Rainbow trout, freshwater 3 ounces 142 645 Salmon (various) 3 ounces ~115-175 383-570 Light tuna, canned 3 ounces 168 231 Herring 3 ounces 172 182 Sardines, canned 3 ounces 177 164 Tilapia 3 ounces 108 127 Flounder 3 ounces 73 118 Dairy and Fortified Soy Alternatives Soy beverage (soy milk), unsweetened 1 cup 80 119 Milk, low fat (1 %) 1 cup 102 117 Yogurt, plain, nonfat 8 ounces 137 116 Yogurt, plain, low fat 8 ounces 154 116 Milk, fat free (skim) 1 cup 83 115 Kefir, plain, low fat 1 cup 104 100 Cheese, American, low fat or fat free, fortified 1 1/2 ounces 104 85 Vegetables Mushrooms, raw (various) 1 cup ~15-20 114-1110 Fruit Orange juice, 100%, fortified 1 cup 117 100 Other Sources Almond beverage (almond milk), unsweetened 1 cup 36 107 Rice beverage (rice milk), unsweetened 1 cup 113 101 a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.
b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.
c Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.
d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 80 IU of Vitamin D. Smaller portions are generally one half of a standard portion.
e Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
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Vitamin D: Nutrient-densea Food and Beverage Sources, Amounts of Vitamin D and Energy per Smaller Portion
FOODbc SMALLER
PORTIONdCALORIES Vitamin D
(IU)Protein Foodse Rainbow trout, freshwater 1 ounce 47 215 Salmon (various) 1 ounce ~40-60 128-190 Light tuna, canned 1 ounce 56 77 Herring 1 ounce 57 61 Sardines, canned 1 ounce 59 55 Tilapia 1 ounce 36 42 Flounder 1 ounce 24 39 Dairy and Fortified Soy Alternatives Soy beverage (soy milk), unsweetened 1/2 cup 40 60 Milk, low fat (1 %) 1/2 cup 51 59 Yogurt, plain, nonfat 4 ounces 69 58 Yogurt, plain, low fat 4 ounces 77 58 Milk, fat free (skim) 1/2 cup 42 58 Kefir, plain, low fat 1/2 cup 52 50 Cheese, American, low fat or fat free, fortified 1/2 ounce 52 43 Vegetables Mushrooms, raw (various) 1/2 cup ~8-10 57-555 Fruit Orange juice, 100%, fortified 1/2 cup 59 50 Other Sources Almond beverage (almond milk), unsweetened 1/2 cup 18 54 Rice beverage (rice milk), unsweetened 1/2 cup 57 51 a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.
b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.
c Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.
d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 80 IU of Vitamin D. Smaller portions are generally one half of a standard portion.
e Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the“Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
