Table 1.

Selected examples of natural (unfortified) food sources of vitamin D¹⁶

Food	IU/serving	μg/serving	Percent DV
Salmon (sockeye) cooked, 3 ounces	570	14.2	71
Swordfish, cooked, 3 ounces	566	14.1	71
Cod liver oil, 1 teaspoon	450	11.2	56
Sardines, canned in oil, drained, 1 cup	288	7.2	36
Tuna (white), canned in water, drained, 3 ounces	68	1.7	9
Egg, 1 large hard cooked (50 g)	44	1.1	5
Beef liver, cooked (pan fried), 1 slice (81 g)	40	1.0	5
Cheese, Swiss, 1 cup (diced)	25	0.7	3

IU, international units; DV, daily value, based on 800 IU/day for adults and children over 4 years.¹⁷

1 IU = 0.025 μg.