Natural Sources

Fortified Foods

Supplements

Source

Vitamin D content (IU)

Source

Vitamin D content (IU)

Source

Vitamin D content (IU)

Salmon, Fresh, wild (100g)

600 – 1000 D₃

Milk (250 ml)

100 D₃

Multivitamin

400 IU vitamin D, D₂, or D₃

Salmon, Fresh, farmed (100g)

100 – 250 D₃ or D₂

Orange Juice (250 ml)

100 D₃

Vitamin D₃, over the counter

400, 800, 1000 or 2000

Salmon, canned (100g)

300 – 600 D₃

Infant formulas (250ml)

100 D₃

Vitamin D₂, prescription

50000 / capsule

Sardines, canned (100g)

300 D₃

Yoghurts (250ml)

100 D₃

Vitamin D₂ liquid, prescription

8000 / ml

Mackerel, canned (100g)

250 D₃

Butter (100g)

50 D₃

Tuna, canned (100g)

230 D₃

Cheeses (85g)

100 D₃

Cod liver oil (1 tsp)

400 – 1,000 D₃

Breakfast cereals (serving)

100 D₃

Shiitake mushrooms, Fresh (100g)

100 D₂

Tofu

20 - 155 D₃

Shiitake mushrooms, Sundried (100g)

1600 D₂

Egg yolk

20 D₃ or D₂

Exposure to sunlight, UVB (0.5 minimal erythemal dose )

3000 D₃