Amount of vitamin D/100 gr
1. Cod liver oil 252 mcg
2. Salmon oil 100 mcg
3. Salmon 5 mcg
4. Smoked salmon 20 mcg
5. Raw oyster 8 mcg
6. Fresh herring 23.5 mcg
7. Enriched milk 2.45 mcg
8. Cooked egg 1.3 mcg
9. Meat (chicken, turkey, pork) and offal in general 0.3 mcg
10. Beef 0.18 mcg
11. Chicken liver 2 mcg
12. Canned sardines in oil 40 mcg
13. Beef liver 1.1 mcg
14. Butter 1.53 mcg
15. Yogurt 0.04 mcg
16. Cheddar cheese 0.32 mcg
17. Swordfish 13.9 mcg
18. Trout 3.9 mcg
19. Enriched soy milk 0.68 mcg
20. Mushrooms* 0.02 mcg
Others: avocado, orange, almonds, walnuts, tuna fish.
Mushrooms can be a good source of vitamin D, as they need the sun's UV rays to synthesize this vitamin. However, in order to provide vitamin D when consumed, it is recommended that mushrooms are harvested in the sun, so a good option is to choose mushrooms from organic sources.