vitamin d Archives - Food Converter https://foodconverter.com/tag/vitamin-d/ Cooking Measurement Calculator Fri, 27 Mar 2020 14:11:30 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.3 Vitamin D and how much of it is in different food https://foodconverter.com/vitamin-d-and-how-much-of-it-is-in-different-food/ Sat, 23 Feb 2019 12:07:28 +0000 http://foodconverter.com/?p=661 Vitamin D deficiency is quite common among deficiencies. Vitamin D is fat-soluble, which means your body needs fat to absorb it and store it. In order to get sufficient amount of Vitamin D, you need to get some sun exposure – the pre-vitamin D reacts to sunlight and form a Vitamin D. It is very [...]

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]]> Vitamin D deficiency is quite common among deficiencies. Vitamin D is fat-soluble, which means your body needs fat to absorb it and store it. In order to get sufficient amount of Vitamin D, you need to get some sun exposure – the pre-vitamin D reacts to sunlight and form a Vitamin D. It is very difficult to get enough of it only with nutrition or only with sunlight – you need both. Around 20-30 mins 3 times a week is enough (wearing a t-shirt & shorts) if you have fair skin, if your skin is darker you’ll need more exposure.

Deficiency in Vitamin D can be shown as dental issues, the risk of osteoporosis and long term deficiency can cause immune, digestive and brain disorders.

How Much of Vitamin D do you Need per Day?

Age Recommended intake (RDI)
Adults 400–800 IU (10–20 µg)
Safe to consume 1,000–4,000 IU (25–100 µg)



They are two forms of Vitamin D – Vitamin D2 (plant based – mushrooms) and D3 (fish, liver, salmon, egg yolks, butter). D3 is twice more reactive as D2; but in fortified foods D2 is more common as it is cheaper to produce.

Values calculated per 800 IU.

Food Vitamin D per 100 g / 3.5 oz Per serving How much to consume 100% for RDI
IU % of RDI Serving Size IU % of RDI in grams in ounces in serving
Fish oil 10001 1250% 1 tbsp 450 56% 8 0.3 2 tbsp
Salmon 760 95% Fillet (143 g) 1086 136% 105 3.7 3/4 fillet
Oatmeal cereals (fortified) 342 43% portion (45 g) 154 19% 234 8.3 5 portions
Sardine (canned in oil) 272 34% 2 pcs 65 8.1% 294 10.4 24 pcs
Tuna (canned in oil) 263 33% 1 can (170 g) 404 50% 304 10.7 2 cans
Caviar 232 29% 1 tbsp 37 4.6% 345 12.2 22 tbsp
Breakfast cereals 130 16% portion (45 g) 52 6.5% 615 21.7 15 portions
Butter 56 7% 1 pat (4 g) 2.8 0.35% 1429 50.4 1.4 kg
Soy Yoghurt (fortified) 53 7% glass 207 26% 1509 53.2 1.4 L
Soy milk (fortified) 46 6% glass 119 15% 1739 61.3 1.5 L
Swiss cheese 42 5% 1 cup diced 58 7.3% 1905 67.2 2 kg
Milk 42 5% glass 105 13.13% 1905 67.2 2 L
Egg 36 5% 1 egg 15.4 1.9% 2222 78.4 53 eggs
Beer Salami 36 5% slice (23 g) 8.3 1.04% 2222 78.4 2 kg
Edam cheese 36 5% portion (28 g) 10.1 1.26% 2222 78.4 2 kg
Mushroom 27 3% portion (100 g) 27 3.4% 2963 104.5 3.3 kg
Liver (beef) 16 2% portion (100 g) 16 2% 5000 176.4 too much
Tofu 0 0% – – 0% – –
Toempeh 0 0% – – 0% – –
Nuritional yeast 0 0% – – 0% – –
Chia seeds 0 0% – – 0% – –

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