Table 1 Vitamin D3 and D2 sources and content*
Source | Typical Vitamin D content | |
|---|---|---|
Natural source | Salmon, fresh, wild (3.5 oz) | 600-1000 IU of vitamin D3 |
| Â | Salmon, fresh, farmed (3.5 oz) | 100-250 IU of vitamin D3 or D2 |
| Â | Salmon, canned (3.5 oz) | 300-600 IU of vitamin D3 |
| Â | Sardines, canned (3.5 oz) | 300 IU of vitamin D3 |
| Â | Mackerel, canned (3.5 oz) | 250 IU of vitamin D3 |
| Â | Tuna, canned (3.6 oz) | 230 IU of vitamin D3 |
| Â | Cod liver oil (1 tsp) | 400-1000 IU of vitamin D3 |
| Â | Shiitake mushrooms, fresh (3.5 oz) | 100 IU of vitamin D2 |
| Â | Shiitake mushroom, sun-dried (3.5 oz) | 1600 IU of vitamin D2 |
| Â | Egg yolk | 20 IU of vitamin D3 or D2 |
|  | Exposure to sunlight, UVB (0.5 MED†) | 3000 IU of vitamin D3 |
Fortified foods | Fortified butter | 50 IU/3.5 oz, usually vitamin D3 |
| Â | Fortified milk | 100 IU/8 oz, usually vitamin D3 |
| Â | Fortified orange juice | 100 IU/8 oz, vitamin D3 |
| Â | Fortified yogurts | 100 IU/8 oz, usually vitamin D3 |
| Â | Infant formulas | 100 IU/8 oz, vitamin D3 |
| Â | Fortified margarine | 430 IU/3.5 oz, usually vitamin D3 |
| Â | Fortified cheeses | 100 IU/3 oz, usually vitamin D3 |
| Â | Fortified breakfast cereals | 100 IU/serving, usually vitamin D3 |