**Where to Get Vitamin D**

Most animal foods contain vitamin D, which comes in different forms. One form called 25(OH)D is sometimes even stronger at helping our body use vitamin D than the other common form, D3.

Many foods have added vitamin D, which is called fortified. For example, most milk in the U.S. has about 3 micrograms (mcg) of vitamin D in each cup. In Canada, milk must have some added vitamin D too. Some plant-based milks, like those made from soy or almonds, often have added vitamin D similar to cow’s milk. Breakfast cereals and some fruit juices also have added vitamin D.

Baby formulas are also made to have enough vitamin D, so babies get what they need.

**Vitamin D in Different Foods:**

Here's a list of some foods and how much vitamin D they have:

Food	Vitamin D (mcg) per serving	Vitamin D (IU) per serving
Cod liver oil, 1 tablespoon	34.0	1,360
Rainbow trout, cooked, 3 ounces	16.2	645
Salmon, cooked, 3 ounces	14.2	570
UV-treated mushrooms, ½ cup	9.2	366
Fortified milk, 1 cup	2.9	120
Fortified plant milks, 1 cup (varies)	2.5–3.6	100–144
Fortified breakfast cereal, 1 serving	2.0	80
Canned sardines, 2 sardines	1.2	46
Scrambled egg, 1 large	1.1	44
Beef liver, braised, 3 ounces	1.0	42
Canned tuna, 3 ounces	1.0	40
Cheddar cheese, 1.5 ounces	0.4	17
Portabella mushrooms, ½ cup	0.1	4
Chicken breast, roasted, 3 ounces	0.1	4
Ground beef, 3 ounces	0	1.7
Broccoli, ½ cup	0	0
Carrots, ½ cup	0	0
Almonds, 1 ounce	0	0
Large apple	0	0
Large banana	0	0
Cooked brown rice, 1 cup	0	0
Whole wheat bread, 1 slice	0	0
Lentils, ½ cup	0	0
Roasted sunflower seeds, ½ cup	0	0
Cooked edamame, ½ cup	0	0

Note: 1 microgram (mcg) of vitamin D is equivalent to 40 International Units (IU).

The daily value (DV) for vitamin D is 20 mcg (800 IU) for adults and kids over 4 years old. Foods that have 20% or more of the DV are considered high in vitamin D.

For more details about the nutrients in different foods, you can check USDA’s FoodData Central. However, it does not list all types of vitamin D in foods.

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