Translations:Vitamin D/67/en
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Natural sources
| Animal sources | |||
| Source | IU/g | Irregular | |
|---|---|---|---|
| Cooked egg yolk | 0.7 | 44 IU for a 61g egg | |
| Beef liver, cooked, braised | 0.5 | ||
| Fish liver oils, such as cod liver oil | 100 | 450 IU per teaspoon (4.5 g) | |
| Fatty fish species | |||
| Salmon, pink, cooked, dry heat | 5.2 | ||
| Mackerel, Pacific and jack, mixed species, cooked, dry heat | 4.6 | ||
| Tuna, canned in oil | 2.7 | ||
| Sardines, canned in oil, drained | 1.9 | ||
| Fungal sources | |||
| Source | μg/g | IU/g | |
|---|---|---|---|
| Cladonia arbuscula (lichen), thalli, dry | vitamin D3 | 0.67–2.04 | 27–82 |
| vitamin D2 | 0.22–0.55 | 8.8–22 | |
| Agaricus bisporus (common mushroom): D2 + D3 | |||
| Portobello | Raw | 0.003 | 0.1 |
| Exposed to ultraviolet light | 0.11 | 4.46 | |
| Crimini | Raw | 0.001 | 0.03 |
| Exposed to ultraviolet light | 0.32 | 12.8 | |
In general, vitamin D3 is found in animal source foods, particularly fish, meat, offal, egg and dairy. Vitamin D2 is found in fungi and is produced by ultraviolet irradiation of ergosterol. The vitamin D2 content in mushrooms and Cladina arbuscula, a lichen, increases with exposure to ultraviolet light, and is stimulated by industrial ultraviolet lamps for fortification. The United States Department of Agriculture reports D2 and D3 content combined in one value.