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.