Table 1.

Natural sources of Vitamin D. Adapted from Charoenngam et al. [5].

Source	Vitamin D content
Cod liver oil (1 tsp)	400–1000 IU D3
Fresh wild salmon (3.5 oz)	600–1000 IU D3
Canned salmon (3.5 oz)	300–600 IU D3
Fresh farmed salmon (3.5 oz)	100–250 IU D2 or D3
Canned sardine (3.5 oz)	300 IU D3
Canned mackerel (3.5 oz)	250 IU D3
Canned tuna (3.5 oz)	230 IU D3
Fresh shiitake mushrooms	600–1000 IU D2
Sun-dried mushrooms (3.5 oz)	1600 IU D2
Egg yolk	20 IU D3 or D2
Beef kidney (1lb)	20–500 IU D3
Beef muscle (1lb)	0–180 IU D3
Pork liver (1lb)	70–220 IU D3
Pork muscle (1lb)	10–250 IU D3