Foods High in Vitamin D

FOOD IUs
Swordfish, cooked, 3 ounces 566
Sockeye Salmon, cooked, 3 ounces 447
Fortified Milk 115-124
Beef Liver 42
Fortified Tofu 6 micrograms (240 IU)**
Fortified Yogurt, 20% Daily Value 80
(DV), 6 ounces
Fortified breakfast cereals, ¾-1 cup 40
serving, 10% DV (percentage DV
values-check label)
Fortified OJ (check label as varies) 147
Mushrooms grown in the sun or in UV 21-107 mg/100 g)
light. (cremini, portabellas, maitake,
button)*
Egg yolk 41
*Mushrooms contain D2, which must still be converted to D3, the active form of vitamin D
** To convert micrograms to IU, use conversion factor 1 IU = .025 micrograms (mcg), so 6
micrograms = 240 IU

Deborah Hanyon MPH, RDN, ACE-CHC

Homeschooling Dietitian Mom