What vegetables are high in vitamin d

Vitamin D: Nutrient-densea Food and Beverage Sources, Amounts of Vitamin D and Energy per Standard Portion

a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

c Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 80 IU of Vitamin D. Smaller portions are generally one half of a standard portion.

e Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Vitamin D: Nutrient-densea Food and Beverage Sources, Amounts of Vitamin D and Energy per Smaller Portion

a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

c Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 80 IU of Vitamin D. Smaller portions are generally one half of a standard portion.

e Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.