• Dietitian Advice
• Dietary Sources of Vitamin D
• Recommended Daily Intake of Vitamin D

Dietary Sources of Vitamin D

Vitamin D is contained in a limited number of foods, either naturally or added. Natural food sources of vitamin D include fish oils, fatty fish (mackerel, salmon, sardines, tuna and herring) and egg yolks.

Bread and baked goods made with Lallemand baker's yeast is now also a natural and vegetarian source of vitamin D. Depending on the level of yeast usage in the recipe they can even become 'good' or 'excellent' sources. Adding Lallemand's 'VitaD Plus' baker's yeast, containing an especially high natural concentration of vitamin D, all breads and baked goods can become "good" and even "excellent" source of vitamin D.
 

Vitamin D dietary sources by country

Dietary Source of Vitamin D in USA	Quantity	IUs per Quantity	% DV (400 IU)
Cod liver oil	1 tablespoon	1,360	340
Salmon, cooked 3.5 ounces	3.5 ounces	360	90
Mackerel, cooked	3.5 ounces	345	86
Sardines, canned in oil, drained	1.75 ounces	250	70
Tuna fish, canned in oil	3 ounces	200	50
Milk, nonfat, reduced fat, and whole, vitamin D-fortified	1 cup (250 ml)	98	25
Margarine, fortified	1 tablespoon	60	15
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D	0.75-1 cup	40	10
Bread made with 1% dry,3% compressed or 5% cream yeast	100g	25	6.25
Egg yolk	1 whole 20	20	5
Liver, beef, cooked	3.5 ounces	15	3.75
Swiss Cheese	1 ounce	12	3
Data derived from National Institutes of Health.

Vitamin D Dietary Source in CANADA	Quantity	IUs per Quantity	% DV (200 IU)
Cod liver oil	15 ml	1,360	680
Mushrooms, shiitake, dried	10 pcs.	597	298
Salmon, cooked	30 g	103	51
Milk, nonfat, reduced fat, and whole, vitamin D-fortified	1 cup (250 ml)	100	50
Soya milk or enriched rice	250ml	80	40
Orange juice fortified calcium & vitamin D	125ml	50	25
Bread made with 1% dry,3% compressed or 5% cream yeast	100g	25	12.5
Yogurt, made with fortified milk	100g	25	12.5
Egg yolk	1 whole	25	12.5
Margarine	5ml	25	12.5
Data Derived from Health LinkBC Nutrition Series 2007 and Isabelle Germain "La vitamine D" 2009.

Dietary Guidelines

• USDA Dietary Guidelines for Americans
• Canada's Food Guide
• Dietitians of Canada: "Vitamin D: What You Need to Know"