The Recommended Dietary Allowance (RDA) for vitamin D based on age is 600 IU (15 mcg) daily in those 1-70 years of age and 800 IU (20 mcg) daily in those 71 years and older.
Unit conversions: 1 mcg = 40 IU
See our vitamin D monograph for RDAs in children and during pregnancy/lactation, as well as general safety and effectiveness information for vitamin D.
Food |
Standard serving |
Amount per serving |
| Almond milk (unsweetened) | 1 cup | 97 IU | 2.44 mcg |
| Beef liver | 1 ounce | 14 IU | 0.34 mcg |
| Cod liver oil | 1 tsp | 450 IU | 11.2 mcg |
| Egg (large, boiled) | 2 eggs | 76 IU | 1.9 mcg |
| Halibut (cooked) | 1 medium filet | 536 IU | 13.4 mcg |
| Milk, low fat (1%, fortified) | 1 cup | 104 IU | 2.6 mcg |
| Pork tenderloin | 1 ounce | 3 IU | 0.085 mcg |
| Salmon (baked or broiled) | 1 medium (227 grams) | 1244 IU | 31.1 mcg |
| Sardines (canned in oil) | 1 can (3.75 ounce) | 177 IU | 4.42 mcg |
| Soymilk | 1 cup | 907 IU | 2.68 mcg |
| Tuna (canned in water) | 1 can (6.5 ounce) | 80 IU | 2 mcg |
| Yogurt (plain, nonfat) | 1 cup | 116 | 2.9 mcg |
*For a complete list of vitamin D-rich foods, see the USDA Food Composition Databases.
