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Wright from the Source: Vitamin D Recommendations

Watch my video below for information on the latest Vitamin D guidelines and recommendations.  See the chart below for specific requirements.  If you have any questions, don’t hesitate to call or email me for more information.

Calcium and Vitamin D requirements

Source IUs per serving
Cod liver oil, 1 tablespoon 1,360
Salmon (sockeye), cooked, 3 ounces 794
Mackerel, cooked, 3 ounces 388
Tuna fish, canned in water, drained, 3 ounces 154
Milk, nonfat, reduced fat, and whole, vitamin-D fortified, 1 cup 115-124
Orange Juice fortified with vitamin D, 1 cup (Check product labels, as amount of added vitamin D varies) 100
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV) 80
Margarine, fortified, 1 tablespoon 60
Sardines, canned in oil, drained, 2 sardines 46
Liver, beef, cooked, 3.5 ounces 46
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, .75 – 1 cup (more heavily fortified cereals might provide more of the DV) 40
Egg, 1 whole (vitamin D is found in yolk) 25
Cheese, Swiss, 1 ounce 6
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