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: 5µg (Specified by European Food Safety Authority)

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	4,200%	2g
	Ghee (butter)	1.1µg	22%	455g
	Butter (unsalted)	0.9µg	18%	556g
	Eggs
	Chicken egg yolk (boiled)	12.6µg	252%	40g
	Chicken eggs (whole, boiled)	3.2µg	64%	156g
	Omelette (plain, homemade)	2.8µg	56%	179g
	Cheese omelette (homemade)	1.9µg	38%	263g
	Fish and fish products
	Herring (flesh only, grilled, weighed with bones and skin)	10.9µg	218%	46g
	Wild salmon (baked)	10.3µg	206%	49g
	Mackerel (flesh only, grilled)	8.5µg	170%	59g
	Trout (rainbow, flesh only, baked)	8.2µg	164%	61g
	Salmon (farmed, flesh only, baked)	7.3µg	146%	68g
	Salmon (farmed, flesh only, grilled, weighed with bones and skin)	6.8µg	136%	74g
	Sardines (flesh only, grilled)	5.1µg	102%	98g
	Sardines (canned in olive oil, drained)	3.6µg	72%	139g
	Tuna (flesh only, baked)	3.1µg	62%	161g
	Red snapper (flesh only, fried in sunflower oil)	3µg	60%	167g
	Pangasius (flesh only, poached)	1.9µg	38%	263g
	Fat and Margarine
	Baking fat and margarine (75-90% fat, hard block)	8.8µg	176%	57g
	Meat and meat products
	Beefburger (98-99% beef, grilled)	1.8µg	36%	278g
	Veal mince (stewed)	1.5µg	30%	333g
	Beef kofta (homemade)	1.2µg	24%	417g
	Liver pate	1.2µg	24%	417g
	Sausages (pork, chilled, grilled)	1.1µg	22%	455g
	Pork mince (stewed)	0.9µg	18%	556g
	Milk and milk products
	Soya milk (non-dairy alternative to milk, unsweetened, fortified)	0.8µg	16%	625ml

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