Vitamin D Content of Foods

Vitamin-D-Deficiency

New dietary guidelines (from the Scientific Advisory Committee on Nutrition in the UK, further information here) recommend a daily intake of 10 micrograms of vitamin D for everybody over the age of 1 year when sunlight exposure is minimal. This table shows the vitamin D content of the main dietary sources of vitamin D.

Food Mean vitamin D content per 100g

micrograms (µg)

Vitamin D content of typical portion size

micrograms (µg)

FISH
Herring (grilled) 16.1 19.2
Salmon (farmed, grilled) 7.8 8.3
Salmon (farmed, steamed) 9.3 9.9
Salmon (pink, canned in brine, drained) 13.6 14.4
Salmon (cold and hot smoked) 8.9-11 5.0-6.2
Mackerel (grilled) 8.5 13.6
Mackerel (smoked) 8.2 12.3
Sardines (grilled) 5.1 4.4
Sardines (canned in brine, drained) 3.3 1.5
Tuna (baked) 3.1 4.7
Tuna (canned in brine, drained) 1.1 0.9
EGGS
Eggs (whole, boiled) 3.2 1.7
Eggs (yolk, boiled) 12.6 2.3
MEAT
Liver (lamb, fried) 0.9 0.9
Liver (calf, fried) 0.3 0.3
Beef (rump steak, fried) 0.7 1
*FORTIFIED FOODS
Bran flakes 4.2 1.3
Corn flakes 4.2 1.3
Rice cereal 4.2 1.3
Fat spreads (reduced fat 62-75% polyunsaturated) 7.5 0.75

*approximate values, need to check individual brands

Source: SACN Vitamin D and Health Report July 2016 (reference: Fingals PM, Roe MA, Pinchen HM, Berry R, Church SM, Dodhia SK, Farron-Wilson M & Swan G (2015) McCance and Widdowson’s The Composition of Foods, Seventh summary edition, Cambridge: Royal Society of Chemistry.)

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