[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-vitamin-d\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-vitamin-d\/","headline":"Food Sources of Vitamin D","name":"Food Sources of Vitamin D","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Most of the vitamin D our bodies need is made by the exposure of our skin to sunlight. However, people in northern climates do not get sufficient sunlight exposure during late autumn and winter to trigger vitamin D synthesis in the skin. Although few foods contain the […]","datePublished":"2014-07-11","dateModified":"2026-04-06","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2014\/07\/image-6.jpeg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2014\/07\/image-6.jpeg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-vitamin-d\/","about":["Bone Nutrition"],"wordCount":266,"keywords":["Vitamin D"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMost of the vitamin D our bodies need is made by the exposure of our skin to sunlight. However, people in northern climates do not get sufficient sunlight exposure during late autumn and winter to trigger vitamin D synthesis in the skin. Although few foods contain the amount of vitamin D that most people need on a daily basis, below are foods that can help boost your vitamin D intake.FoodInternational UnitsDairyMilk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup98 IUMargarine, fortified, 1 Tbsp (not a wholesome food)60 IUButter, 1 Tbsp10 IUFish and seafoodCod liver oil, 1 Tbsp1,360 IUSalmon, cooked 3\u00bd oz.360 IUMackerel, cooked 3\u00bd oz.345 IUSardines, canned in oil, drained, 3\u00bd oz.270 IUEel, cooked 3\u00bd oz.200 IUAtlantic Herring (pickled), 3\u00bd oz.680 IUEastern Oysters (steamed), 3\u00bd oz.642 IUCatfish (steamed\/poached), 3\u00bd oz.500 IUSkinless Sardines (water packed), 3\u00bd oz.480 IUMackerel (canned\/drained), 3\u00bd oz.450 IUSmoked Chinook Salmon, 3\u00bd oz.320 IUSmall Clams (steamed\/cooked moist), 3\u00bd oz.8 IUBlue Crab (steamed), 3\u00bd oz.4 IUFortified Cold CerealsDry Cereal, fortified w\/40 IU of vitamin D, \u00be cup40-50 IUOrgan meatsBeef Liver (braised), 3\u00bd oz.12-30 IUBeef Liver (fried), 3\u00bd oz.12 IUPork Liver (braised), 3\u00bd oz.12 IUChicken Liver (simmered), 3\u00bd oz.12 IULamb Liver (braised), 3\u00bd oz.20 IUBeef Tripe (raw), 3\u00bd oz.12 IUBeef Kidney (simmered), 3\u00bd oz.12 IUEggsEgg, 1 whole (vitamin D is present in yolk)25 IUDive deeper into bone nutrition with our detailed guide to complete bone health nutrition guide.Compare all the options in our comprehensive resource on which supplements actually help bone density."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Bone Nutrition","item":"https:\/\/betterbones.com\/bone-nutrition\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Food Sources of Vitamin D","item":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-vitamin-d\/#breadcrumbitem"}]}]