Rheumatology Vitamin D Information
Rheumatology Vitamin D Information

There are only a few food sources of Vitamin D. Good sources of Vitamin D are fortified foods and beverages such as milk, soy drinks, orange juice and margarine. Check the labels on these foods. Fish, liver and egg yolk are the only foods that naturally contain Vitamin D. 

For ages 0-9, the recommended intake of Vitamin D is 800 mg/day; for nine years and up, it is 1,500 mg/day.

Food Sources of Vitamin D

 

Food Serving    Vitamin D (IU)
Milk 1 cup 103 mg
Fortified rice or soy beverage 1 cup 88
Fortified orange juice 1/2 cup  53
Fortified margarine 2 tsp 51
Egg yolk 1 25
Herring, cooked 75 g 162
Trout, cooked 75 g 210
Mackerel, cooked 75 g 81
Salmon, Atlantic, cooked 75 g 246
Salmon, chum, canned 75 g 168
Salmon, pink, canned 75 g 435
Salmon, sockeye, canned 75 g 585
Sardines, Atlantic, canned 75 g 70
Sardines, Pacific, canned 75 g 360
Tuna, canned, light or white 75 g 44
Tuna, yellowdine (albacore, ahi), cooked   75 g 105
Tuna, skipjack, cooked 75 g 381
Tuna, bluefin, cooked 75 g 690


 

 

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