Vegetarian Vitamin D Foods List

Soy milk one cup 99 119 iu. The vegetarian label does not include snacks baked goods and oils. It is a general label and may include some animal foods.

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Fortified milk alternatives 1 cup 0 100iu.

Vegetarian vitamin d foods list. Cow milk 8 ounces 100 iu. Please use your own judgement. Another mushroom that is at the top of every vegan food list is the portobello mushroom. Vitamin d amounts in food vitamin d foods for vegetarians.

Mushrooms 100g 1136 iu. Oysters 100g 320 iu. For a more guided look at how to build healthy vegetarian meal plans check out our oldways 4 week vegetarian vegan diet menu plan which will help you create satisfying balanced budget friendly meals inspired by cuisines from diﬀerent cultures. A serving of 79 grams of tofu offers 581 iu of vitamin d.

Meats provide small amounts. Yogurt fortified one cup 115 iu. It even can be hard for omnivores and vegetarians to reach those amounts from diet since by far the naturally highest food sources of vitamin d3 are fatty fish like tuna and salmon. Yogurt fortified 6oz 80 iu.

Other vitamin d foods. Vegans may be at greater risk for low vitamin d intake but they can obtain vitamin d from regular exposure to sun and fortiﬁed foods. Milk fortified 1 cup 100 iu. Fortified orange juice one cup 142 iu.

Children and adults aged 1 70 need approximately 600 iu of vitamin d per day and it can come from a combination of food sources and sunlight. It is made from soy milk and is highly nutritious. Relative to those most animal sources are significantly lower. Maitake mushrooms have 786 iu of vitamin d per cup.

Ricotta cheese one cup 25 iu. Cheddar fontina and monterey boast a little more. Meanwhile adults over 70 should aim for at least. Salmon fresh wild 3 5 oz 400 600 iu.

Non vegetarian foods high in vitamin d. Vegetarian foods that contain vitamin d. 200 vegetarian foods highest in vitamin d. According to the usda uvb radiated mushrooms and seaweeds will still get the first 8 positions of our table the vitamin d content in eggs and dairy products is that much lower.

Other soy products like plain soy milk and soy yogurt provide 338 iu and 161 iu of vitamin d respectively for a serving of one cup. Cheese is a natural source of vitamin d albeit in very small amounts. Cheese 1 oz 6 iu. Salmon farmed 3 5 oz 100 250 iu.

You could easily add this into your daily food intake and ensure that you get the vitamin d you need. An 8 ounce vitamin d fortified dairy milk is only 115 to 124 iu. This is a great amount of vitamin d for one food source. Egg 1 large 40 iu.

The best food sources of vitamin d for a vegetarian will depend on whether you allow eggs dairy or both in your diet. Tofu is one of the best foods for vegetarians to take in a good amount of vitamin d. Salmons smoked 100g 685 iu. Oatmeal cup 154 iu.