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Table 1 Vitamin D3 and D2 sources and content*

From: Vitamin D in health and disease: Current perspectives

Source Typical Vitamin D content
Natural source Salmon, fresh, wild (3.5 oz) 600-1000 IU of vitamin D3
  Salmon, fresh, farmed (3.5 oz) 100-250 IU of vitamin D3 or D2
  Salmon, canned (3.5 oz) 300-600 IU of vitamin D3
  Sardines, canned (3.5 oz) 300 IU of vitamin D3
  Mackerel, canned (3.5 oz) 250 IU of vitamin D3
  Tuna, canned (3.6 oz) 230 IU of vitamin D3
  Cod liver oil (1 tsp) 400-1000 IU of vitamin D3
  Shiitake mushrooms, fresh (3.5 oz) 100 IU of vitamin D2
  Shiitake mushroom, sun-dried (3.5 oz) 1600 IU of vitamin D2
  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
  Fortified milk 100 IU/8 oz, usually vitamin D3
  Fortified orange juice 100 IU/8 oz, vitamin D3
  Fortified yogurts 100 IU/8 oz, usually vitamin D3
  Infant formulas 100 IU/8 oz, vitamin D3
  Fortified margarine 430 IU/3.5 oz, usually vitamin D3
  Fortified cheeses 100 IU/3 oz, usually vitamin D3
  Fortified breakfast cereals 100 IU/serving, usually vitamin D3
  1. * IU refers to international units, which equal 25 ng.
  2. † About 0.5 MED of UVB radiation would be absorbed after an average of 5 to 10 minutes of exposure (depending on the time of day, season, latitude, and skin sensitivity) of the arms and legs to direct sunlight.