How Much Vitamin D is in Salmon?

Foods, including certain fish, egg yolks, and mushrooms, contain vitamin D. Changing your diet may help reduce or prevent vitamin D deficiency.

Vitamin D affects many bodily functions, including bone health. Research also suggests low vitamin D levels may be a risk factor for autoimmune diseases (1).

Many people don’t get enough vitamin D. Many people aren’t meeting the recommended levels because experts can’t agree on what those levels should be (1).

Research suggests that about 35% of adults in the United States are vitamin D deficient. Other areas of the world may have higher rates of deficiency. It’s estimated that 80% of adults in Pakistan, India, and Bangladesh have vitamin D deficiency (1).

Our bodies produce vitamin D when exposed to sunlight. There are a few reasons why getting enough vitamin D this way is hard.

Cover up, wear sunscreen, and stay inside during the hottest parts of the day to lower your risk of getting skin cancer. People with more melanin may also produce less vitamin D through their skin, increasing the risk of deficiency. Additionally, where you live in the world may make it impossible to get enough sun all year.

Salmon is well known as an excellent source of vitamin D. But how much vitamin D is actually in salmon? The amount can vary quite a bit depending on whether the salmon is wild or farmed, and factors like the salmon’s diet. Here’s a closer look at the vitamin D content of different types of salmon.

Vitamin D in Wild Salmon

Studies show that wild salmon generally has higher levels of vitamin D compared to farmed salmon. Here are some key findings on the vitamin D content of wild salmon:

A study in 1953-1980 found that wild salmon contained 30 ± 24 μg of vitamin D per 100g, with a range of 8-55 μg (1).
More recent data from 2015 showed wild salmon containing 26.5 ± 5.6 μg of vitamin D per 100g (2).
Another study in 2016 found wild salmon to have 9.4 ± 1.9 μg of vitamin D per 100g, with a range of 6.7-11.6 μg (3).
Wild salmon caught in different locations can vary significantly in vitamin D content. One study found salmon caught in the Baltic Sea contained 18.5 ± 4.6 μg per 100g, while salmon from the North Sea had only 9.4 ± 1.9 μg (3).

So while amounts vary, most data shows wild salmon averaging between 10-30 μg of vitamin D per 100g. The wild salmon’s natural diet which includes fish and crustaceans rich in vitamin D likely contributes to the higher vitamin D levels.

Vitamin D in Farmed Salmon

Farmed salmon appears to have lower vitamin D levels compared to wild varieties. Here’s what studies show about the vitamin D content of farmed salmon:

Data from 2002-2003 found farmed salmon to contain 4.2-9.1 μg of vitamin D per 100g (4).
Another study in 2007-2008 showed results of 6.9-10 μg per 100g in farmed salmon (5).
More recent data from 2016 found farmed salmon averaging 5.8 μg of vitamin D per 100g, with a range of 3.6-8.2 μg (2).
In 2018, tested farmed salmon samples averaged 6.0 μg per 100g, ranging from 2.3-7.3 μg (6).

While amounts vary between studies, farmed salmon generally provides only 2.3 to 10 μg of vitamin D per 100g according to current data. The reduced vitamin D in farmed salmon may be related to their feed which contains limited vitamin D.

Increasing Vitamin D in Farmed Salmon Feed

Since farmed salmon get their vitamin D from their feed, some research has looked at increasing the vitamin D content of the feed to boost salmon’s vitamin D levels.

One 12-week study fed farmed salmon feed with vitamin D3 levels 4-20 times higher than the maximum allowed in the EU. They found:

Salmon fed the lowest vitamin D diet averaged 2.9 μg/100g.
With 5 times the EU max, salmon averaged 5.8 μg/100g.
With 10 times the max, salmon averaged 6.6 μg/100g.
At 20 times the max, salmon reached 9.5 μg/100g (3).

While increased vitamin D3 in feed boosted the salmon’s vitamin D content, even at the highest levels it did not reach the average values seen in wild salmon.

How Much Vitamin D is in a Serving of Salmon?

A typical serving size of salmon is around 100-150g. So with wild salmon containing ~10-30 μg per 100g, a serving would provide:

10-15 μg from a 100g portion
15-45 μg from a 150g portion

For farmed salmon with 2.3-10 μg per 100g, a serving would provide:

2.3-10 μg from a 100g portion
3.5-15 μg from a 150g portion

The recommended daily vitamin D intake is 10-20 μg (7,8). So a serving of wild salmon could provide over 100% of your daily needs, while farmed salmon provides 25-100%.

Key Points on Vitamin D in Salmon

Wild salmon contains significantly more vitamin D than farmed, typically averaging 10-30 μg per 100g.
Farmed salmon averages just 2.3-10 μg per 100g due to lower vitamin D feed content.
Increasing vitamin D3 in salmon feed can somewhat boost vitamin D levels in farmed salmon. But even at very high feed levels, farmed salmon vitamin D does not reach wild levels.
A serving of wild salmon can supply over 100% of the recommended vitamin D intake, while farmed salmon provides 25-100%.

So to get the most vitamin D, wild salmon is the better choice. But farmed salmon still offers a good amount, meeting 25-100% of your daily needs in a serving. Include salmon as part of a balanced diet to help you meet your recommended vitamin D intake.

References:

International Journal for Vitamin and Nutrition Research, Vol 53, 1982.
Food Chemistry, Vol 173, 2015.
Nutrients, Vol 11, 2019.
Journal of Food Composition and Analysis, Vol 18, 2005.
European Food Research and Technology, Vol 227, 2008.
European Food Research and Technology, Vol 244, 2018.
Institute of Medicine, Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press, 2011.
Nordic Nutrition Recommendations, 5th edition, 2014.

how much vitamin d in salmon

How can I increase my vitamin D fast?

Vitamin D levels can be raised by being in the sun or eating foods that are high in vitamin D, such as egg yolks, fatty fish, and milk and grains that have been fortified with vitamin D. In some cases of deficiency, a doctor may recommend vitamin D supplements.

Daily recommended dose of vitamin D

The daily value (DV) for vitamin D is 800 IU (20 mcg). The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages. This tells you what amount of your daily vitamin D requirement the food will provide (2, 3).

It’s best to get vitamin D from food or supplements.

Ask your doctor if you need a vitamin D supplement in addition to getting enough vitamin D from food and the sun. They can also help you find out if you are deficient.

Here are 7sevenhealthy foods that are high in vitamin D.

Salmon is a popular fatty fish and a great source of vitamin D.

According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV (4).

Whether the salmon is wild or farmed can greatly affect the vitamin D content.

On average, wild-caught salmon has more vitamin D. The amount of vitamin D in salmon will change based on the season and where it was caught.

One study showed that the vitamin D content of salmon caught in the Baltic sea ranged from 556–924 IU of vitamin D per one 3.5-ounce (100-gram) serving, providing 70–111% of the DV (5).

Other types of fatty fish are also good vitamin D sources. Halibut and mackerel provide 190 IU and 643 IU per 3. 5-ounce (100-gram) serving, respectively (6, 7).

Herring is a fish eaten around the world. It is often smoked or pickled. This small fish is also a great source of vitamin D.

Fresh Atlantic herring provides 214 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV (8).

You can get 113 IU of vitamin D from 3 ounces of pickled herring if you don’t like fresh fish. 5-ounce (100-gram) serving, or 14% of the DV. Pickled herring also contains a high amount of sodium, at 870 mg per serving. It may not be a great option if you are trying to lower your salt intake (9).

Canned sardines are a good source of vitamin D as well. A 3. 5-ounce (100-gram) serving provides 193 IU or 24% of the DV (10).

Cod liver oil is a popular supplement. Take cod liver oil if you don’t like fish. It has nutrients that are hard to get any other way.

It’s an excellent source of vitamin D. At about 450 IU per teaspoon (4. 9 mL), it clocks in at a massive 56% of the DV. It has been used for many years to treat vitamin D deficiency. It also has a history of being used as part of treating rickets, psoriasis, and tuberculosis (11, 12).

Additionally, cod liver oil is very high in vitamin A; a single tablespoon (four ounces) contains 15% of the daily value (DV). 9 mL). Vitamin A can be toxic in high amounts. The safe upper limit (UL) for vitamin A is 3,000 mcg. A single teaspoon (4. 9 mL) of cod liver oil contains 1,350 mcg of vitamin A.

Make sure that you aren’t exceeding the upper limit with cod liver oil or any other vitamin A supplements (11, 13).

In addition, cod liver oil is high in omega-3 fatty acids. Omega-3s may play a role in heart health and may reduce inflammation in the body. Along with fatty fish, cod liver oil is another source of these fatty acids. If you don’t eat fish, it can be hard to get enough omega-3 in your diet (14).

Many people enjoy canned tuna because of its flavor and easy storage methods. It is typically cheaper than buying fresh fish.

Canned light tuna packs up to 269 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV (15).

Mercury is a heavy metal found in many types of fish. Bigger types of fish contain more mercury than smaller ones. The amount of mercury in canned tuna depends on the type of tuna.

Light canned tuna comes from smaller fish and is lower in mercury. White canned tuna is higher in mercury (16).

Over time, methylmercury can build up in your body. In some cases, it can lead to serious health concerns (16, 17).

The Environmental Defense Fund (EDF) recommends only a single 3.5-ounce (100-gram) serving of light tuna per week. If you’re concerned about mercury consumption, talk with a doctor about the appropriate amount of tuna to eat weekly (16).

Fish are not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food.

The white of an egg has most of the protein, while the yolk has most of the fat, vitamins, and minerals.

The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV (18).

A few factors affect the vitamin D level of egg yolks.

The amount of vitamin D in the chicken feed, time spent in the sun, and exposure to UV light will all raise the vitamin D level in the egg. When given the same food, chickens raised on pasture and let to roam outside in the sun lay eggs that are three to four times better (19).

Additionally, eggs from chickens given vitamin D-enriched feed may have up to 34,815 IU of vitamin D per 100 grams of yolk. So if one yolk is about 17 grams, you’ll get around 2.5 times the DV of vitamin D in a single egg (20).

Getting your daily dose of vitamin D can be easy if you buy eggs from chickens that were raised outside or that are advertised as high in vitamin D.

Besides fortified foods, mushrooms are the only sufficient non-animal source of vitamin D.

Like humans, mushrooms can synthesize vitamin D when exposed to UV light (21).

However, mushrooms produce vitamin D2, whereas animals produce vitamin D3 (21).

You can get more vitamin D in your blood with vitamin D2, but it might not work as well as vitamin D3 (21).

Some wild mushrooms are excellent sources of vitamin D2 because of their exposure to UV light. Morels are a type of mushroom that grows in the wild. One cup of these mushrooms contains 136 IU of vitamin D, which is 17% of the DV (22).

Many commercially grown mushrooms are grown in the dark and contain very little D2. Some mushrooms are treated with ultraviolet (UV) light to boost their vitamin D content. One cup of cremini mushrooms exposed to UV light contains 1,110 IU of vitamin D, which is 139% of the DV (23, 24).

Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish.

Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient.

Cow’s milk is a naturally good source of many nutrients, including calcium, phosphorous, and riboflavin (25).

In several countries, cow’s milk is fortified with vitamin D. In the United States, 1 cup of fortified cow’s milk contains 115 IU of vitamin D per cup (237 mL), or about 15% of the DV (25).

Since vegans and vegetarians can only get vitamin D from animal products, it may be harder for them to get enough (26)

Because of this, vitamin D and other nutrients that are usually found in cow’s milk are often added to plant-based milk alternatives like soy milk.

The amount can vary depending on the brand. One cup (237 mL) contains around 100–119 IU of vitamin D, or 13–15% of the DV (27, 28).

Around 65% of people worldwide are lactose intolerant, and around 2% have a milk allergy (29, 30).

For this reason, some companies fortify orange juice with vitamin D and other nutrients, such as calcium. One cup (237 mL) of fortified orange juice with breakfast can start your day with up to 100 IU of vitamin D, or 12% of the DV (31).

However, orange juice isn’t a great option for everyone. For people prone to acid reflux, it can worsen symptoms.

If you live with diabetes, you may notice that juice causes a spike in your blood sugar level. That said, it’s a great option if you’re trying to treat a low blood sugar level.

Cereals are another food that may be fortified with vitamin D.

One cup of fortified wheat bran flakes contains 145 IU of vitamin D, equal to 18% of the DV. One cup of fortified crisp rice cereal has 85 IU of vitamin D, or 11% of the DV (32, 33).

Remember that not all cereals contain vitamin D. It’s smart to check the nutrition label to determine how much vitamin D is in the product. Even though cereals and oatmeal that have been fortified with vitamin D don’t have as much of it as many natural sources, they can still help you get more of it.

Vitamin D is necessary for calcium absorption in your body. This plays a key role in maintaining bone strength and skeletal integrity.

Getting enough calcium and vitamin D is important for keeping bones healthy and preventing diseases like osteoporosis, which causes bones to become weak and break easily.

Vitamin D has a daily value (DV) of 800 IU, but the recommended daily allowance (RDA) is slightly different for people of different ages.

Children and adults ages 1–70 need approximately 600 IU of vitamin D daily. This can come from a combination of food sources and sunlight. Adults over 70 should aim for at least 800 IU (20 mcg) of vitamin D daily (2).

The RDA for calcium also varies by age. Children ages 4–8 need about 1,000 mg of calcium daily. Children ages 9–18 need approximately 1,300 mg daily. Adults ages 19–50 need about 1,000 mg daily. Over 50, most people need 1,200 mg per day (35).

The following includes common questions about vitamin D food sources.

Vitamin D: How Much Food Would You Have to Eat?

FAQ

Is salmon high in vitamin D?

Salmon, along with many other fatty fish, is an excellent source of vitamin D. In a 100-gram serving: Farmed salmon provides over 500 IU of vitamin D, which is 66% of the daily recommended intake [3]. Wild-caught salmon provides nearly 1,000 IU of vitamin D, surpassing the daily recommended intake [4].

How much vitamin D is in one serving of 3 ounces of cooked salmon?

FOODbc	STANDARD PORTIONd	Vitamin D (IU)
Salmon (various)	3 ounces	383-570
Light tuna, canned	3 ounces	231
Herring	3 ounces	182
Sardines, canned	3 ounces	164

What fish has the highest vitamin D?

The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines.

Is 2 eggs a day enough vitamin D?

With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food. Here, Australian Eggs has delved into what exactly vitamin D is, how it benefits our bodies, and where you can find this important nutrient in your daily diet.