Vitamin D-Rich Foods

Food
Vitamin D (IU)
Cod liver oil, 1 tablespoon
1,360
Salmon (sockeye), cooked, 3 oz.
794
Mackerel, cooked, 3 oz.
388
Tuna fish, canned in water, drained, 3 oz.
154
Milk, nonfat, reduced fat and whole, vitamin D-fortified, 1 cup
115-124
Orange juice fortified with vitamin D, 1 cup
100 (varies)
Yogurt, fortified with 20% of the DV for vitamin D, 6 oz.
80
Margarine, fortified, 1 tablespoon
60
Sardines, canned in oil, drained, 2 sardines
46
Liver, beef, cooked, 3.5 oz.
46
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, ¾-1 cup
40
Egg, 1 whole (vitamin D is found in yolk)
25
Cheese, Swiss, 1 oz.
6

Source: National Institutes of Health’s Office of Dietary Supplements


Recipes
Joy Bauer's Hoisin-Glazed Salmon
Hummus
White Lasagna with Mushrooms and Bacon

Steak Salad with Blue Cheese Dressing
Sesame Fried Tofu with Soy-Glazed Broccoli
Broccoli Risotto with Toasted Almonds

Creamy Black Bean Soup
Orange Stir-Fried Chicken with Edamame
Creamy Shrimp Scampi with Angel Hair
Chocolate Pudding Crunch
Three-Cheese Macaroni and Cheese
Chocolate Chip Ice Cream
Grilled Cheese and Cream of Tomato Soup
Recipe Cards

Nutrition
Eat for Strong Bones
Feed Your Bones Right!
Beware: Beverages That Sap Your Bones

8 Sneaky Ways to Get Your Nutrients
Is Your Diet Damaging Your Bones?
The Best-Bone Health Foods—Including Sweet Treats!

How Much Calcium You Need
How Much Vitamin D You Need
Calcium-Rich Food List
Vitamin D-Rich Food List
Bone-Building Food Swaps
How Drinking Tea Can Help Your Bones
Bone-Boosting Meal Plan
Grocery Shopping List

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