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|Food Name||Vitamin D||Calcium
|Butter, whipped, with salt||1.5||24
|Butter oil, anhydrous||1.8||4
|Cheese, cottage, creamed, large or small curd||0.1||83
|Cheese, cottage, creamed, with fruit||0.0||53
|Cheese, cottage, nonfat, uncreamed, dry, large or small curd||0.0||86
|Cheese, cottage, lowfat, 2% milkfat||0.0||91
|Cheese, cottage, lowfat, 1% milkfat||0.0||61
- Vitamin D value is in mcg and calculated per 100g of food weight.
- Calcium value is in mg and calculated per 100g of food weight.
- This database has vitamin D content for approximately 4,600 foods.
- Click on column header to sort foods by name or by Vitamin D or Calcium content.
- Foods rich in both calcium and vitamin D are highlighted with green ♥.
Bone Health and Osteoporosis
Osteoporosis, a disorder characterized by porous and fragile bones, is a serious
public health problem for more than 10 million U.S. adults, 80% of whom are women.
(Another 34 million have osteopenia, or low bone mass, which precedes osteoporosis.)
Osteoporosis is most associated with fractures of the hip, vertebrae, wrist, pelvis,
ribs, and other bones. An estimated 1.5 million fractures occur each year in the
United States due to osteoporosis. Supplementation with calcium plus vitamin D has
been shown to be effective in reducing fractures and falls (which can cause fractures)
in institutionalized older adults.
Bones increase in size and mass during periods of growth in childhood and adolescence,
reaching peak bone mass around age 30. The greater the peak bone mass, the longer
one can delay serious bone loss with increasing age. Everyone should therefore consume
adequate amounts of calcium and vitamin D throughout childhood, adolescence, and
information from the National Institutes of Health
Vitamin D is a fat-soluble vitamin that is naturally present in very few foods,
added to others, and available as a dietary supplement. It is also produced endogenously
when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.
Vitamin D can be found in small amounts in a few foods, including fatty fish such
as herring, mackerel, sardines and tuna. To make vitamin D more available, it is
added to dairy products, juices, and cereals that are then said to be “fortified
with vitamin D.” But most vitamin D – 80% to 90% of what the body gets – is obtained
through exposure to sunlight. Vitamin D can also be made in the laboratory as medicine.
Vitamin D is used for preventing and treating rickets, a disease that is caused
by not having enough vitamin D (vitamin D deficiency). Vitamin D is also used for
treating weak bones (osteoporosis), bone pain (osteomalacia), bone loss in people
with a condition called hyperparathyroidism, and an inherited disease (osteogenesis
imperfecta) in which the bones are especially brittle and easily broken. It is also
used for preventing falls and fractures in people at risk for osteoporosis, and
preventing low calcium and bone loss (renal osteodystrophy) in people with kidney
Vitamin D is used for conditions of the heart and blood vessels, including high
blood pressure and high cholesterol. It is also used for diabetes, obesity, muscle
weakness, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary
disease (COPD), asthma, bronchitis, premenstrual syndrome (PMS), and tooth and gum
Some people use vitamin D for skin conditions including vitiligo, scleroderma, psoriasis,
actinic keratosis, and lupus vulgaris.
It is also used for boosting the immune system, preventing autoimmune diseases,
and preventing cancer.
Because vitamin D is involved in regulating the levels of minerals such as phosphorus
and calcium, it is used for conditions caused by low levels of phosphorus (familial
hypophosphatemia and Fanconi syndrome) and low levels of calcium (hypoparathyroidism
Vitamin D in forms known as calcitriol or calcipotriene is applied directly to the
skin for a particular type of psoriasis.
If you travel to Canada, you may have noticed that Canada recognizes the importance
of vitamin D in the prevention of osteoporosis. It allows this health claim for
foods that contain calcium: "A healthy diet with adequate calcium and vitamin D,
and regular physical activity, help to achieve strong bones and may reduce the risk
of osteoporosis.” But the US version of this osteoporosis health claim does not
yet include vitamin D.
Vitamin D Effectiveness
information from the National Institutes of Health
The effectiveness ratings for Vitamin D are as follows:
• Treating conditions that cause weak and painful bones (osteomalacia).
• Low levels of phosphate in the blood (familial hypophosphatemia).
• Low levels of phosphate in the blood due to a disease called Fanconi syndrome.
• Psoriasis (with a specialized prescription-only form of vitamin D).
• Low blood calcium levels because of a low parathyroid thyroid hormone levels.
• Helping prevent low calcium and bone loss (renal osteodystrophy) in people with
Likely effective for
• Treating osteoporosis (weak bones). Taking a specific form of vitamin D called
cholecalciferol (vitamin D3) along with calcium seems to help prevent bone loss
and bone breaks. Preventing falls in older people. Researchers noticed that people
who don’t have enough vitamin D tend to fall more often than other people. They
found that taking a vitamin D supplement reduces the risk of falling by up to 22%.
Higher doses of vitamin D are more effective than lower doses. One study found that
taking 800 IU of vitamin D reduced the risk of falling, but lower doses didn’t.
• Also, vitamin D, in combination with calcium, but not calcium alone, may prevent
falls by decreasing body sway and blood pressure. This combination prevents more
falls in women than men.
• Reducing bone loss in people taking drugs called corticosteroids.
Possibly effective for
• Reducing the risk of multiple sclerosis (MS). Studies show taking vitamin D seems
to reduce women’s risk of getting MS by up to 40%. Taking at least 400 IU per day,
the amount typically found in a multivitamin supplement, seems to work the best.
• Preventing cancer. Some research shows that people who take a high-dose vitamin
D supplement plus calcium might have a lower chance of developing cancer of any
• Weight loss. Women taking calcium plus vitamin D are more likely to lose weight
and maintain their weight. But this benefit is mainly in women who didn’t get enough
calcium before they started taking supplements.
• Flu. Some research in school aged children show that taking a vitamin D supplement
during winter might reduce the chance of getting seasonal flu.
• Reducing the risk of rheumatoid arthritis in older women.
• Reducing bone loss in women with a condition called hyperparathyroidism.
• Preventing tooth loss in the elderly.
Calcium, the most abundant mineral in the body, is found in some foods, added to
others, available as a dietary supplement, and present in some medicines (such as
antacids). Calcium is required for vascular contraction and vasodilation, muscle
function, nerve transmission, intracellular signaling and hormonal secretion, though
less than 1% of total body calcium is needed to support these critical metabolic
functions. Serum calcium is very tightly regulated and does not fluctuate with changes
in dietary intakes; the body uses bone tissue as a reservoir for, and source of
calcium, to maintain constant concentrations of calcium in blood, muscle, and intercellular
The remaining 99% of the body's calcium supply is stored in the bones and teeth
where it supports their structure and function. Bone itself undergoes continuous
remodeling, with constant resorption and deposition of calcium into new bone. The
balance between bone resorption and deposition changes with age. Bone formation
exceeds resorption in periods of growth in children and adolescents, whereas in
early and middle adulthood both processes are relatively equal. In aging adults,
particularly among postmenopausal women, bone breakdown exceeds formation, resulting
in bone loss that increases the risk of osteoporosis over time.
When calcium intake is low or ingested calcium is poorly absorbed, bone breakdown
occurs as the body uses its stored calcium to maintain normal biological functions.
Bone loss also occurs as part of the normal aging process, particularly in postmenopausal
women due to decreased amounts of estrogen. Many factors increase the risk of developing
osteoporosis, including being female, thin, inactive, or of advanced age; smoking
cigarettes; drinking excessive amounts of alcohol; and having a family history of
Calcium and Vitamin D: Important at Every Age
The foods we eat contain a variety of vitamins, minerals, and other important nutrients
that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin
D, are needed for strong bones.
The Role of Calcium
Calcium is needed for our heart, muscles, and nerves to function properly and for
blood to clot. Inadequate calcium significantly contributes to the development of
osteoporosis. Many published studies show that low calcium intake throughout life
is associated with low bone mass and high fracture rates. National nutrition surveys
have shown that most people are not getting the calcium they need to grow and maintain
The body needs vitamin D to absorb calcium. Without enough vitamin D, one can’t
form enough of the hormone calcitriol (known as the “active vitamin D”). This in
turn leads to insufficient calcium absorption from the diet. In this situation,
the body must take calcium from its stores in the skeleton, which weakens existing
bone and prevents the formation of strong, new bone.
Vitamin D Food Sources
List of foods high in vitamin D. Vitamin D content is in micrograms per 100 grams of food weight.
| ||Foods High in Vitamin D
| ||Fish oil, cod liver
| ||Mushrooms, maitake, raw
| ||Fish, halibut, Greenland, raw
| ||Fish, mackerel, salted
| ||Malted drink mix, chocolate, with added nutrients, powder
| ||Malted drink mix, natural, with added nutrients, powder
| ||Fish, eel, mixed species, raw
| ||Salmon, sockeye, canned, drained solids, without skin and bones
| ||Fish, salmon, sockeye, canned, drained solids
| ||Fish, trout, rainbow, farmed, cooked, dry heat
| ||Salmon, sockeye, canned, total can contents
| ||Fish, salmon, chinook, smoked
| ||Fish, swordfish, cooked, dry heat
| ||Fish, sturgeon, mixed species, smoked
| ||Fish, mackerel, Atlantic, raw
| ||Fish, trout, rainbow, farmed, raw
| ||Steelhead trout, dried, flesh (Shoshone Bannock)
| ||Steelhead trout, boiled, canned (Alaska Native)
| ||Fish, salmon, pink, canned, drained solids
| ||Fish, Salmon, pink, canned, drained solids, without skin and bones
| ||Fish, swordfish, raw
| ||Fish, salmon, pink, canned, total can contents
| ||Mushrooms, portabella, exposed to ultraviolet light, grilled
| ||Fish, salmon, sockeye, cooked, dry heat
| ||Fish, salmon, pink, cooked, dry heat
| ||Fish, sturgeon, mixed species, cooked, dry heat
| ||Fish, whitefish, mixed species, smoked
| ||Foods High in Vitamin D
| ||Fish, catfish, channel, wild, raw
| ||Fish, roe, mixed species, raw
| ||Fish, whitefish, mixed species, raw
| ||Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
| ||Fish, salmon, coho, wild, cooked, dry heat
| ||Mushrooms, portabella, exposed to ultraviolet light, raw
| ||Fish, salmon, sockeye, raw
| ||Fish, pompano, florida, raw
| ||Milk, dry, nonfat, instant, with added vitamin A and vitamin D
| ||Milk, dry, nonfat, regular, with added vitamin A and vitamin D
| ||Fish, salmon, pink, raw
| ||Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D
| ||Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D
| ||Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D
| ||Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D
| ||Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D
| ||Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added
| ||Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D
| ||Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D
| ||Milk, dry, whole, with added vitamin D
| ||Fish, sturgeon, mixed species, raw
| ||Fish, snapper, mixed species, raw
| ||Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE LIPIL, with iron, powder, with ARA and DHA
| ||Fish, salmon, chum, canned, drained solids with bone
| ||Child formula, MEAD JOHNSON, PORTAGEN, with iron, powder, not reconstituted
| ||Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA
| ||Fish, mackerel, Pacific and jack, mixed species, raw
| ||Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA (formerly ROSS)
| ||Fish, salmon, coho, wild, raw
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