Vitamin D (total)

Plays a critical role in the immune system and the body’s use of calcium and phosphorous.

Sun exposure is the most important natural source of vitamin D.

Daily Reference Intake: 20µg (Specified by U.S. Food and Drug Administration)

Top Vitamin D (total) rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Fats and oils
	Cod liver oil	210µg	1,050%	10g
	Eggs
	Chicken egg yolk (boiled)	12.6µg	63%	159g
	Chicken eggs (whole, boiled)	3.2µg	16%	625g
	Fish and fish products
	Herring (flesh only, grilled, weighed with bones and skin)	10.9µg	54%	183g
	Wild salmon (baked)	10.3µg	52%	194g
	Mackerel (flesh only, grilled)	8.5µg	42%	235g
	Trout (rainbow, flesh only, baked)	8.2µg	41%	244g
	Salmon (farmed, flesh only, baked)	7.3µg	37%	274g
	Salmon (farmed, flesh only, grilled, weighed with bones and skin)	6.8µg	34%	294g
	Sardines (flesh only, grilled)	5.1µg	25%	392g
	Sardines (canned in olive oil, drained)	3.6µg	18%	556g
	Tuna (flesh only, baked)	3.1µg	15%	645g
	Fat and Margarine
	Baking fat and margarine (75-90% fat, hard block)	8.8µg	44%	227g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%