1-3 years | 600 IU | 700 mg |
4-8 years | 600 IU | 1,000 mg |
9-18 years | 600 IU | 1,300 mg |
Adapted from Porto A, Drake R. Cow’s milk alternatives: parent FAQs. HealthyChildren.org. Updated June 2, 2022. Accessed March 20, 2023. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/milk-allergy-foods-and-ingredients-to-avoid.aspx.
Vitamin D: Nutrient-Densea Food and Beverage Sources, Amounts of Vitamin D and Energy per Standard Portion
Standard Portiond | Vitamin D (IU) | Calories | |
|---|---|---|---|
Protein Foodse | |||
Rainbow trout, freshwater | 3 ounces | 645 | 142 |
Salmon (various) | 3 ounces | 383-570 | ~115-175 |
Light tuna, canned | 3 ounces | 231 | 168 |
Herring | 3 ounces | 182 | 172 |
Sardines, canned | 3 ounces | 164 | 177 |
Tilapia | 3 ounces | 127 | 108 |
Flounder | 3 ounces | 118 | 73 |
Dairy and Fortified Soy Alternatives | |||
Soy beverage, unsweetened | 1 cup | 119 | 80 |
Milk, low fat (1%) | 1 cup | 117 | 102 |
Yogurt, plain, nonfat | 8 ounces | 116 | 137 |
Yogurt, plain, low fat | 8 ounces | 116 | 154 |
Milk, fat free (skim) | 1 cup | 115 | 83 |
Kefir, plain, low fat | 1 cup | 100 | 104 |
Cheese, American, low fat or fat free, fortified | 1 1/2 ounces | 85 | 104 |
Vegetables | |||
Mushrooms, raw (various) | 1 cup | 114-1110 | ~15-20 |
Fruit | |||
Orange juice, 100%, fortified | 1 cup | 100 | 117 |
Other Sources | |||
Almond beverage (almond milk), unsweetened | 1 cup | 107 | 36 |
Rice beverage (rice milk), unsweetened | 1 cup | 101 | 113 |
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.
e Seafood varieties include choices from the US Food and Drug Administration and US Environmental Protection Agency 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 (eg, flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.
Data Source: US Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
From US Department of Agriculture, US Department of Health and Human Services. Food sources of vitamin D. Dietary Guidelines for Americans. Accessed March 20, 2023. https://www.dietaryguidelines.gov/food-sources-vitamin-d.
