All kinds of different fish, soy and milk products, fortified cereals, mushrooms, and some vegetables contain vitamin D.

The following lists are grouped by types such as fish, soy, dairy, fortified cereals, mushrooms, and a variety of other foods like eggs, spinach, and fortified orange juice.  From breakfast to lunch to dinner, you have plenty of choices for how to supply your body with the vitamin D it needs through the food you can eat, which is the second best way to get vitamin D after UV sunlight.

The IU rating to the sides of most foods signifies the amount of vitamin contained in that food. IU stands for international units, which is a standard of measure that the scientific community adapted to standardize the measurements of some vitamins and minerals.

TOP 10 SIGNS OF VITAMIN D DEFICIENCY

Fish

• oil, cod liver: 2217IU
• herring, Atlantic, raw: 2061IU
• herring, Atlantic, pickled: 519IU
• catfish, channel, wild, raw: 1053IU
• salmon, sockeye, canned, drained solids with the bone: 920IU
• salmon, pink, canned, solids with bone and liquid: 898IU
• salmon, chum, drained solids with the bone: 318IU
• Steelhead trout, boiled, canned (Alaska Native): 760IU
• Steelhead trout, dried, flesh (Shoshone Bannock): 329IU
• salmon, pink, canned, drained solids with the bone: 685IU
• halibut, Greenland, raw: 645IU
• sardine, Pacific, canned in tomato sauce, drained solids with the bone: 516IU
• sardine, Atlantic, canned in oil, drained solids with the bone: 262IU
• mackerel, Atlantic, raw: 351IU
• mackerel, jack, canned, drained solids: 323IU
• tuna, light, canned in oil, drained solids: 238IU
• caviar, black and red, granular: 184IU
• cod, Atlantic, canned, solids, and liquid: 160IU
• flatfish (flounder and sole species), raw: 132IU

HEALTH BENEFITS OF OMEGA 3 FATTY ACIDS

Soy Products

• Vitasoy USA, Nasoya Lite Firm Tofu: 581IU
• SILK Light Plain, soymilk: 338IU
• Soymilk, original and vanilla, light, with added calcium, vitamins A, and D: 313IU
• Soymilk (all flavors), nonfat, with added calcium, vitamins A, and D: 304IU
• SILK Light Vanilla, soymilk: 297IU
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A, and D: 297IU
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A, and D: 241IU
• SILK Plain, soymilk: 239IU
• SILK Plus Fiber, soymilk: 239IU
• SILK Plus for Bone Health, soymilk: 239IU
• SILK Vanilla, soymilk: 239IU
• Vitasoy USA, Vitasoy Light Vanilla Soymilk: 220IU
• SILK Plus Omega-3 DHA, soymilk: 218IU
• Soymilk (All flavors), enhanced: 209IU
• SILK Light Chocolate, soymilk: 200IU
• Soymilk (All flavors), low-fat, with added calcium, vitamins A, and D: 200IU
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A, and D: 200IU
• Soymilk, original and vanilla, with added calcium, vitamins A, and D: 200IU
• SILK Very Vanilla, soymilk: 185IU
• SILK Chocolate, soymilk: 169IU
• SILK Plain soy yogurt: 161IU
• Vitasoy USA, Vitasoy Organic Creamy Original Soymilk: 159IU
• SILK Vanilla soy Yogurt (Family size): 134IU
• Soymilk, chocolate, with added calcium, vitamins A, and D: 127IU

Milk Products Fortified with Vitamin D

• Lowfat, fluid milk, 1% milkfat, with added vitamin A: 248IU
• dry, nonfat, instant milk, with added vitamin A: 246IU
• nonfat, fluid milk, with added vitamin A (fat-free or skim): 241IU
• nonfat, fluid milk with added nonfat milk solids and vitamin A (fat-free or skim): 216IU
• Milk, canned, evaporated, nonfat: 205IU
• nonfat, fluid, protein fortified milk, with added vitamin A (fat-free and skim): 195IU
• low-fat, fluid milk, 1% milkfat, with added nonfat milk solids and vitamin A: 186IU
• dry, nonfat, regular milk without added vitamin A: 183IU
• reduced fat, fluid milk, 2% milkfat, with added vitamin A: 172IU
• low-fat, fluid milk, 1% milkfat, protein fortified, with added vitamin A: 167IU
• reduced fat, fluid milk, 2% milkfat, with added nonfat milk solids and vitamin A: 157IU
• reduced fat, fluid milk, 2% milkfat, protein fortified, with added vitamin A: 143IU
• whole milk, 3.25% milkfat: 133IU
• Chocolate, fluid milk, commercial, low-fat: 127IU
• dry, whole milk: 126IU

Ready-to-Eat Cereals Fortified with Vitamin D

• KELLOGG, KELLOGG’S ALL-BRAN WITH EXTRA FIBER: 219IU
• QUAKER, Instant Oatmeal, Vanilla Cinnamon, dry: 188IU
• QUAKER, Instant Oatmeal, Apple Spice, dry: 186IU
• QUAKER, Instant Oatmeal, Golden Brown Sugar, dry: 185IU
• MALT-O-MEAL, Corn Flakes: 156IU
• KELLOGG, KELLOGG’S ALL-BRAN Original: 131IU
• MALT-O-MEAL, High Fiber Bran Flakes: 128IU

Shiitake & Button Mushrooms

• canned, drained solids: 168IU
• white, raw: 164IU
• white, stir-fried: 162IU
• cooked, boiled, drained, with salt: 150IU
• cooked, boiled, drained, without salt: 150IU

In addition, there are these vitamin-D rich foods

• Spinach
• Whale Blubber
• Eggs
• Beef Liver
• Margarine Fortified with Vitamin D
• Eel, cooked
• Mollusks, oyster, eastern, wild, raw: 941IU
• Crustaceans, shrimp, mixed species, raw: 287IU
• Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D

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