TABLE 2

Vitamin D content of selected foods

Food	Micrograms per serving	International units per serving	Percent of daily value^a
Cod-liver oil, 1 tablespoon	34.0	1,360	170
Trout (rainbow), farmed, cooked, 3 ounces	16.2	645	81
Salmon (sockeye), cooked, 3 ounces	14.2	570	71
Mushrooms, white, raw, sliced, exposed to ultraviolet light, ½ cup	9.2	366	46
Milk, 2% milkfat, vitamin D fortified, 1 cup	2.9	120	15
Soy, almond, and oat milks, vitamin D fortified	2.5–3.6	100–144	13–18
Ready-to-eat cereal, fortified with 10% of the daily value^a for vitamin D, 1 serving	2.0	80	10
Sardines (Atlantic), canned in oil, drained, 2 sardines	1.2	46	6
Egg, 1 large, scrambled^b	1.1	44	6
Liver, beef, braised, 3 ounces	1.0	42	5
Tuna (light), canned in water, drained, 3 ounces	1.0	40	5
Cheese, cheddar, 1 ounce	0.3	12	2

↵a Daily value (DV) was developed by the US Food and Drug Administration to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for vitamin D is 20 μg (800 IU) for adults and children age 4 years and older. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
↵b The vitamin D is in the yolk.
Based on information in reference 1.