Vegetarian Vitamin D Foods List

Cheese 1 oz 6 iu. Fortified milk alternatives 1 cup 0 100iu. Cow milk 8 ounces 100 iu.

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Ricotta cheese one cup 25 iu.

Vegetarian vitamin d foods list. 200 vegetarian foods highest in vitamin d. Meats provide small amounts. Cheddar fontina and monterey boast a little more. Milk fortified 1 cup 100 iu.

Oatmeal cup 154 iu. Yogurt fortified 6oz 80 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. Salmon fresh wild 3 5 oz 400 600 iu.

This is a great amount of vitamin d for one food source. Fortified orange juice one cup 142 iu. Oysters 100g 320 iu. Vegetarian foods that contain vitamin d.

Another mushroom that is at the top of every vegan food list is the portobello mushroom. Yogurt fortified one cup 115 iu. A serving of 79 grams of tofu offers 581 iu of 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.

Salmons smoked 100g 685 iu. Cheese is a natural source of vitamin d albeit in very small amounts. You could easily add this into your daily food intake and ensure that you get the vitamin d you need. Maitake mushrooms have 786 iu of vitamin d per cup.

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. Non vegetarian foods high in vitamin d. It is made from soy milk and is highly nutritious. Vitamin d amounts in food vitamin d foods for vegetarians.

Meanwhile adults over 70 should aim for at least. Mushrooms 100g 1136 iu. 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. Relative to those most animal sources are significantly lower.

It is a general label and may include some animal foods. Salmon farmed 3 5 oz 100 250 iu. 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. The best food sources of vitamin d for a vegetarian will depend on whether you allow eggs dairy or both in your diet.

An 8 ounce vitamin d fortified dairy milk is only 115 to 124 iu. Please use your own judgement. Soy milk one cup 99 119 iu. The vegetarian label does not include snacks baked goods and oils.

Other vitamin d foods. Egg 1 large 40 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. Tofu is one of the best foods for vegetarians to take in a good amount of vitamin d.