Vitamin D

The best way to get Vitamin D is by having some Sun exposure.

Below are some of the good food choices for Vitamin D.

Food Standard Portion Size Calories in Standard Portiona Vitamin D in Standard Portion (μg)a,b Calories per 100 gramsa Vitamin D per 100 grams (μg)a,b
Salmon, sockeye, canned 3 ounces 142 17.9 167 21.0
Trout, rainbow, farmed, cooked 3 ounces 143 16.2 168 19.0
Salmon, chinook, smoked 3 ounces 99 14.5 117 17.1
Swordfish, cooked 3 ounces 146 14.1 172 16.6
Sturgeon, mixed species, smoked 3 ounces 147 13.7 173 16.1
Salmon, pink, canned 3 ounces 117 12.3 138 14.5
Fish oil, cod liver 1 tsp 41 11.3 902 250
Cisco, smoked 3 ounces 150 11.3 177 13.3
Salmon, sockeye, cooked 3 ounces 144 11.1 169 13.1
Salmon, pink, cooked 3 ounces 130 11.1 153 13.0
Sturgeon, mixed species, cooked 3 ounces 115 11.0 135 12.9
Whitefish, mixed species, smoked 3 ounces 92 10.9 108 12.8
Mackerel, Pacific and jack, cooked 3 ounces 171 9.7 201 11.4
Salmon, coho, wild, cooked 3 ounces 118 9.6 139 11.3
Mushrooms, portabella, Exposed to Ultraviolet Light, grilled ½ cup 18 7.9 29 13.1
Tuna, light, canned in oil, drained 3 ounces 168 5.7 198 6.7
Halibut, Atlantic and Pacific, cooked 3 ounces 94 4.9 111 5.8
Herring, Atlantic, cooked 3 ounces 173 4.6 203 5.4
Sardine, canned in oil, drained 3 ounces 177 4.1 208 4.8
Rockfish, Pacific, mixed species, cooked 3 ounces 93 3.9 109 4.6
Tilapia, cooked 3 ounces 109 3.1 128 3.7
Flatfish (flounder and sole), cooked 3 ounces 73 3.0 86 3.5
Mushrooms, morel, raw ½ cup 10 1.7 31 5.1
Mushrooms, Chanterelle, raw ½ cup 10 1.4 38 5.3
Egg, hard-boiled 1 large 78 1.1 155 2.2

Vitamin C

Below are some of the good food choices for Vitamin C.

Food, Standard Amount

Vitamin C (mg)

Calories

Guava, raw, ½
cup

188

56

Red sweet pepper, raw, ½cup

142

20

Red sweet pepper, cooked,
½
cup

  116

19

Kiwi fruit, 1 medium

70

46

Orange, raw, 1 medium

70

62

Orange juice, ¾ cup

61-93

79-84

Green pepper, sweet, raw,
½
cup

60

  15

Green pepper, sweet, cooked,
½
cup

51

  19

Grapefruit juice, ¾ cup

50-70

71-86

Vegetable juice cocktail, ¾ cup

50

34

Strawberries, raw, ½
cup

49

27

Brussels sprouts, cooked,
½
cup

48

28

Cantaloupe, ¼ medium

47

51

Papaya, raw, ¼ medium

47

30

Kohlrabi, cooked, ½
cup

45

24

Broccoli, raw, ½
cup

39

15

Edible pod peas, cooked,
½

cup

38

34

Broccoli, cooked, ½
cup

37

26

Sweetpotato, canned, ½
cup

34

  116

Tomato juice, ¾ cup

33

31

Cauliflower, cooked, ½
cup

28

17

Pineapple, raw, ½
cup

28

37

Kale, cooked, ½
cup

27

18

Mango, ½
cup

23

54

Vitamin E

Below are some of the good food choices for Vitamin E.

Food, Standard Amount

AT (mg)

Calories

Sunflower seeds, dry roasted, 1 oz

7.4

165

Almonds, 1 oz

7.3

164

Hazelnuts (filberts), 1 oz

4.3

178

Mixed nuts, dry roasted, 1 oz

3.1

168

Turnip greens, frozen, cooked, ½ cup

2.9

24

Tomato paste, ¼ cup

2.8

54

Pine nuts, 1 oz

2.6

191

Peanut butter, 2 Tbsp

2.5

192

Tomato puree, ½ cup

2.5

48

Tomato sauce, ½ cup

2.5

39

Wheat germ, toasted, plain, 2 Tbsp

2.3

54

Peanuts, 1 oz

2.2

166

Avocado, raw, ½ avocado

2.1

161

Carrot juice, canned, ¾ cup

2.1

71

Peanut oil, 1 Tbsp

2.1

119

Spinach, cooked, ½ cup

1.9

21

Dandelion greens, cooked, ½ cup

1.8

18

Sardine, Atlantic, in oil, drained, 3 oz

1.7

177

Blue crab, cooked/canned, 3 oz

1.6

84

Brazil nuts, 1 oz

1.6

186

Herring, Atlantic, pickled, 3 oz

1.5

222

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