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Foods That Are High in Vitamin D

Modern science often adds vitamins and/or minerals to processed foods. For example, Vitamin D is added to most dairy products and some grains.

But most vitamin D is found in animal products like fatty fish (tuna, salmon, mackerel) and beef liver.

Take a closer look at the levels in different foods and supplements;

  • Cod Liver Oil – 1360 International Units (IU) per tablespoon.
  • Cooked Trout – 645 IU in three ounces
  • Cooked Swordfish – 566 IU in three ounces
  • Cooked Salmon – 447 IU in three ounces
  • Mushrooms (white, raw, sliced & exposed to UV light) – 366 IU in ½ cup
  • Tuna (canned in water & drained) – 154 IU in three ounces
  • Fortified Orange Juice – 137 IU in one cup
  • Fortified Milk – 115 to 124 IU in one cup
  • Fortified Soy, Almond, or Oat Milk – 100 to 144 IU in one cup
  • Fortified Yogurt – 80 IU in six ounces
  • Sardines (caned in oil & drained) – 46 IU in two sardines
  • Scrambled Egg – 44 IU in one large egg
  • Cooked Beef Liver – 42 IU in three ounces
  • Egg Yolk – 41 IU in one large yolk
  • Fortified Cereal – 40 IU in one cup
  • Cheddar Cheese – 12 IU in one ounce
  • Swiss Cheese – 6 IU in one ounce
  • Portabella Mushrooms – 4 IU in ½ cup
  • Fruits & Vegetables – 0 IU
  • Grains & Cereals – 0 IU

Ass you can see, certain animal products contain more vitamin D than other foods. It’s important to check nutrition labels to be certain how much vitamin D (and other nutrients) your food actually has. Fortified foods don’t all contain the same amounts of vitamin