Sources of vitamin D and Calcium from foods

As a part 2 to National Dairy Month and ensuring your child is getting enough calcium and vitamin D, here is a list of the top foods rich in these two nutrients:

Vitamin D

Cod liver oil, 1 Tablespoon” amount=“1,360 IU

Salmon, cooked, 3½ ounces” amount=“360 IU

Mackerel, cooked, 3½ ounces” amount=“345 IU

Tuna fish, canned in oil, 3 ounces” amount=“200 IU

Sardines, canned in oil, 1¾ ounces” amount=“250 IU

Milk, vitamin D fortified, 1 cup” amount=“98 IU"

Margarine, fortified, 1 Tablespoon” amount=“60 IU

Pudding, prepared with vitamin D fortified milk, 1/2 cup” amount=“50 IU

Ready-to-eat cereals fortified with 10% of the DV for vitamin D, 3/4 cup” amount=“40 IU

Egg yolk, 1 whole” amount=“20 IU

Beef Liver, cooked, 3 1/2 ounces” amount=“15 IU

"Swiss Cheese, 1 ounce” amount=“12 IU

Calcium: