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.

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