The author is a vegetarian. The web site is a vegetarian centered thing. But---I thought the list and pictures were sort of nice.
Thanks for your modifications and improvements. That's why we all come here.
By the way, I hold Mark in the highest regard, but his word isn't always gospel. It is just a waymark for added study. I have no gurus.
Dried Shiitake mushrooms do pretty well in the vitamin d content.
Natural Sources IU Vitamin D/Serving
Herring 1383 per 3 ounces
Herring, pickled 578 per 3 ounces
Salmon, pink, canned 530 per 3 ounces
Halibut 510 per 3 ounces
Cod liver oil* 450 per teaspoon
Catfish 425 per 3 ounces
Mackerel, Atlantic 306 per 3 ounces
Oyster 272 per 3 ounces
Shitake mushrooms, dried 249 per 4
Sardines, pacific, canned in tomato sauce 213 per 1/2 cup or 182 per sardine
Sardines, atlantic, canned in oil 203 per 1/2 cup or 33 per sardine
Tuna, light meat, canned in oil 200 per 3 ounces
Shrimp 129 per 3 ounces
Egg, cooked 26 per whole egg 25 per yolk
Fortified Sources IU Vitamin D/Serving
Tofu, fortified 120 per 1/5 block
Cow's milk, all types 100 per 8 ounces
Milk, canned evaporated 102 per 4 ounces
Rice milk, fortified 100 per 8 ounces
Soy milk, fortified 100 per 8 ounces
Orange juice, fortified 100 per 8 ounces
Pudding, made with fortified milk 50 per 1/2 cup
Cereal, fortified 40 per serving
Yogurt, fortified (Danimals) 40 per 1/2 cup
Supplemental Sources IU Vitamin D/Dose
Most multivitamins** Usually 400 IU
Calcium with Vitamin D Amount varies
Vitamin D only Amount varies
* High in retinol
** May be high in retinol
USDA National Nutrient Data Base: http://www.nal.usda.gov
Last edited by periquin; 08-09-2011 at 03:11 AM.
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