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.