Vitamin D Food Sources
There are foods that contain Vitamin D naturally or through fortification.
In Canada, vitamin D fortification is mandated for margarine, infant formula, formulated liquid diets, cow’s milk and substitutes, egg products, foods for use on a very low energy diet, meal replacements and nutritional supplements.
Fortification is voluntary for butter substitutes, condensed milk, goat’s milk and goat’s milk powder.
Health Canada has revised its vitamin D fortification strategy. As of January 1, 2026 there is now a mandatory increase in cow’s milk and margarine – doubling the level of vitamin D. This new policy also allows the voluntary fortification of yogurt (including drinkable yogurt) and kefir that are made from dairy, in addition to plant-based beverages that are advertised as “fortified”. These foods were selected, in part, as they are increasing in popularity among Canadians while also containing calcium, another bone-supporting nutrient.
Increasing the level of mandatory or voluntary vitamin D fortification in these foods is anticipated to make it easier for Canadians to attain the daily recommended intake of vitamin D, and ultimately, benefit bone health.
Table 1: Levels of vitamin D in foods that are part of the mandatory or voluntary vitamin D fortification program as of January 1, 2026.
| Foods that are part of the mandatory* or voluntary** vitamin D fortification program | Level of Vitamin D per serving |
|---|---|
| Cow’s milk* | 200 IU or 5 µg per 250 mL (1 cup) |
| Fortified plant-based beverages* | 200 IU or 5 µg per 250 mL (1 cup) |
| Margarine* | 104 IU or 2.6 µg per 10 g serving (2 tsp) |
| Yogurt** | Plain: 200 IU or 5 µg per 100 g Fruit-flavoured: 152–208 IU or 3.8–5.2 µg per 100 g |
| Drinkable yogurt** | Plain: 208 IU or 5.2 µg per 100 mL Fruit-flavoured: 156–208 IU or 3.9–5.2 µg per 100 mL |
| Kefir** | Plain: 108 IU or 2.7 µg per 100 mL Fruit-flavoured: 92–108 IU or 2.3–2.7 µg per 100 mL |
Adding foods with vitamin D to your diet is another great way to increase intake
| Food | Serving size | Per serving |
|---|---|---|
| Milk (all types) | 250 mL | 1 cup | 5 µg |
| Orange juice, fortified | 250 mL | 1 cup | 2.5 µg |
| Oat beverage | 250 mL | 1 cup | 2 µg |
| Margarine, fortified | 2 tsp | 10 g | 2.5 µg |
| Cod | 4 oz | 125 g | 1.50 µg |
| Egg | 1 large | 0.81 µg |
| Salmon, pink, canned, drained with solids and bones | ¼ cup | 55 g | 0.8 µg |
| Salmon (sockeye), baked or broiled | 4 oz | 125 g | 0.8 µg |
| Soy beverage, fortified | 1 cup | 250 mL | 0.8 µg |
| Tuna, canned in water, drained unsalted | ¼ cup | 55 g | 0.66 µg |
| Mushrooms, white | ½ cup | 85 g | 0.14 µg |
