TABLE 1.
Natural dietary and fortified food sources of Vitamin D.
| Natural foods | |||
|---|---|---|---|
| Food | Quantity | Vitamin D | |
| μg | IU | ||
| Salmon | 100 g | 2.9–18.5* | 116–740 |
| Wild | 9.4–18.5 | 376–740 | |
| Farmed | 2.9–9.5 | 116–380 | |
| Trout | 100 g | 10 | 400 |
| Mackerel | 100 g | 8.6 | 344 |
| Herring | 100 g | 5.4 | 216 |
| Sardines | 100 g | 5 | 200 |
| Tuna | 100 g | 3 | 120 |
| Beef liver (cooked) | 100 g | 3.7 | 148 |
| Cod liver oil | 15 ml | 34 | 1,360 |
| Eggs | 2 eggs | 4 | 160 |
| Mushroom (Shiitake) | 100 g | 3.9 | 156 |
| Milk | 200 ml | 2–4 | 80–160 |
| Orange Juice | 150 ml | 2.5 | 100 |
| Infant formula | 100 ml | 1.7 | 68 |
| Edible oils/spreads | 100 g | 5.5 | 220 |
| Cheese | One cheese string | 1.3 | 52 |
| Fortified Cereal | 30–40 g | 1.5–2.9 | 60–116 |
| Wholegrain Bread | 2 slices | 0.8 | 32 |
| Yogurt | 125 g | 0.8–5.0 | 32–200 |
Μg, Micrograms; IU, international units.
a
most of the salmon consumed in Ireland is farmed salmon. Approximation only: refer to nutrition labelling as the amounts of vitamin D added to fortified foods changes regularly.