Doctors tell you what you need to know about vitamin D. What they have to say may surprise you. You may have heard every vitamin D myth under the sun—so many, in fact, that you might be at the point of throwing your hands up in the air in frustration. Why can’t there be a simple answer? For the rest of the article click here.
Food Sources of Vitamin D
| FOODbc | STANDARD PORTIONd | CALORIES | Vitamin D (IU) | ||
| Protein Foodse | |||||
| Rainbow trout, freshwater | 3 ounces | 142 | 645 | ||
| Salmon (various) | 3 ounces | ~115-175 | 383-570 | ||
| Light tuna, canned | 3 ounces | 168 | 231 | ||
| Herring | 3 ounces | 172 | 182 | ||
| Sardines, canned | 3 ounces | 177 | 164 | ||
| Tilapia | 3 ounces | 108 | 127 | ||
| Flounder | 3 ounces | 73 | 118 | ||
| Dairy and Fortified Soy Alternatives | |||||
| Soy beverage (soy milk), unsweetened | 1 cup | 80 | 119 | ||
| Milk, low fat (1 %) | 1 cup | 102 | 117 | ||
| Yogurt, plain, nonfat | 8 ounces | 137 | 116 | ||
| Yogurt, plain, low fat | 8 ounces | 154 | 116 | ||
| Milk, fat free (skim) | 1 cup | 83 | 115 | ||
| Kefir, plain, low fat | 1 cup | 104 | 100 | ||
| Cheese, American, low fat or fat free, fortified | 1 1/2 ounces | 104 | 85 | ||
| Vegetables | |||||
| Mushrooms, raw (various) | 1 cup | ~15-20 | 114-1110 | ||
| Fruit | |||||
| Orange juice, 100%, fortified | 1 cup | 117 | 100 | ||
| Other Sources | |||||
| Almond beverage (almond milk), unsweetened | 1 cup | 36 | 107 | ||
| Rice beverage (rice milk), unsweetened | 1 cup | 113 | 101 | ||
Source: www.dietaryguidelines.gov
