Vitamin D-rich food chooser

Vitamin D helps your body absorb and use calcium, which gives your bones the strength and hardness.

Alongside sunlight, you can get vitamin D from certain foods.

Foods providing around 20 micrograms of vitamin D per average portion
Grilled herring*	1 portion (119g)	19.2 micrograms

Foods providing around 12-13 micrograms of vitamin D per average portion
Canned pink salmon in brine*	1 small can (100g drained weight)	13.6 micrograms
Grilled salmon*	1 portion (170g)	13.3 micrograms
Grilled kipper fillet*	1 portion (130g)	13.1 micrograms
Grilled rainbow trout fillet*	1 portion (155g)	12.7 micrograms
Smoked mackerel*	1 portion (150g)	12.3 micrograms

Foods providing around 3-4 micrograms of vitamin D per average portion
Some malted hot drinks (check the label)	1 mug (25g)	4.6 micrograms
Cooked crab*	1 small can (75g)	3.5 micrograms
Tinned sardines in tomato sauce*	1 small can (100g)	3.3 micrograms
Scrambled eggs or plain omelette	2 eggs (120g)	3.3 micrograms

Foods providing around 1-2 micrograms of vitamin D per average portion
Build-up powdered sachet (shake)	1 sachet (38g)	1.7 micrograms
Fortified soya milk	1 glass (200ml)	1.6 micrograms
Boiled chicken’s egg	1 egg without shell (50g)	1.6 micrograms
Fortified cornflakes and bran flakes	1 portion (30g)	1.4 micrograms

Foods providing around 0.5 micrograms of vitamin D per average portion
Grilled pork chop	1 chop excluding bone (75g)	0.6 micrograms
Corned beef	1 thick slice (50g)	0.6 micrograms
Grilled bacon rashers	2 middle rashers (80g)	0.5 micrograms
Fortified low-fat spread, polyunsaturated	1 tsp (5g)	0.4 micrograms
Baking fat/margarine	1 teaspoon (5g)	0.4 micrograms
Grilled or fried pork sausages**	1 sausage (40g)	0.4 micrograms
Fried lamb's liver***	1 portion (40g)	0.4 micrograms

Wild mushrooms can be high in vitamin D, but this varies.

The number of vitamin D-fortified foods is growing. Check food labels for more information.

*Because of sea pollutants, aim to limit oily fish to four portions a week, or two, if you're pregnant or trying to conceive.

**Aim to limit processed meat such as sausages. Although they contain vitamin D, they are also high in salt and fat.

***Liver is high in a certain type of vitamin A, which can be harmful to bones in excessive amounts. If you're over 50, aim to limit liver products to one portion a week. If you're pregnant, it's recommended that you avoid eating liver, as too much vitamin A can harm your baby.