Statistics for the following list of Foods With Vitamin D are from the USDA's updated and most current 2009 release.

Researchers in Boston, Maine, and the CDC report that Vitamin D Deficiency is epidemic throughout the United States through all age groups.

Consuming foods with Vitamin D will reverse that deficiency, because our most natural way to produce the vitamin is by exposure to sunlight.

During the winter months people living at latitudes north of the 37th parallel cannot receive the exposure to sunlight, plus the fact that dark skinned persons have more difficulty naturally producing Vitamin D, and another fact that obesity impairs producing and utilizing the Vitamin, makes it imperative to supplement a diet with Vitamin D rich foods.

Research funded by the National Institutes of Health and published in the American Journal of Clinical Nutrition states that Vitamin D3 consumption can reduce your risk for cancer by 77%.

A higher intake of Vitamin D foods can also be helpful to prevent or treat diabetes mellitus, fibromyalgia, high blood pressure, multiple sclerosis, and rheumatoid arthritis.

The U.S. Institute of Medicine controls the standard Vitamin recommendations, but many nutritionists believe that an adult's daily intake of Vitamin D should be at least 1,000 IU.

One of the higest IUs of foods with Vitamin D is Cod Liver Oil

1 Teaspoon of Cod Liver Oil contains:

450 IU of Vitamin D.

1 Tablespoon of Cod Liver Oil contains:

1,360 IU of Vitamin D.

Mackerel contains Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Vitamin C, Thiamin, Riboflavin, Niacin, Pantothenic acid, Vitamin B-6, Folate, Choline, Vitamin B12, Vitamin A, Retinol, Vitamin E, and 19 amino acids.

You must take note of the different types of Mackerel, and how they're prepared to receive the maximum benefits of Vitamin D.

There are 0 IUs of Vitamin D by cooking Atlantic, King, or Spanish Mackerel with dry heat.

Pacific Jack / Mixeds Species of Mackerel as food for Vitamin D

1 oz. boneless, cooked with dry heat has 3.2 mcg of Vitamin D3 (cholecalciferol), = 130 IU of Vitamin D.

1 fillet cooked with dry heat has 20.1 mcg of Vitamin D3 (cholecalciferol), = 804 IU Vitamin D.

Jack Mackerel

1C canned, drained Jack Mackerel has 13.9 mcg. of Vitamin D3 (cholecalciferol), = 555 IU of Vitamin D.

Salmon contains Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Thiamin, Riboflavin, Niacin, Pantothenic acid, Vitamin B-6, Folate, Choline, Vitamin B-12, Vitamin A, Retinol, Vitamin E (alpha-tocopherol), Vitamin K, and 19 amino acids.

Just like Mackerel, you must choose the right type and preparation of Salmon to receive the benefits of Vitamin D.

Atlantic Salmon, whether it is farmed or wild and cooked with dry heat contains 0 IU of Vitamin D.

Chinook Salmon cooked with dry heat also contains 0 IU of Vitamin D.

Coho Salmon farmed, and cooked with dry heat = 0 IU Vitamin D.

Coho Salmon wild, and cooked with moist heat = 0 IU Vitamin D.

Pink Salmon cooked with dry heat = 0 IU Vitamin D.

1C smoked Chinook has 23.3 mcg of Vitamin D3 (cholecalciferol) = 932 IU Vitamin D.

1oz smoked and boneless Chinook has 4.9 mcg of Vitamin D3 (cholecalciferol) = 194 IU Vitamin D.

Salmon Chum
1 can (369g) of Salmon Chum with bone, drained has 35.6 mcg of Vitamin D3 (cholecalciferol) = 1,423 IU Vitamin D.

3 oz canned Salmon Chum with bone, drained has 8.2 mcg of Vitamin D3 (cholecalciferol) = 328 IU Vitamin D.

Pink Salmon
1 can (454g) Pink Salmon, solids with bone and liquid has 62.1 mcg of Vitamin D3 (cholecalciferol) = 2,484 IU of Vitamin D.

3 oz canned Pink Salmon, solids with bone and liquid has 11.6 mcg of Vitamin D3 (cholecalciferol) = 465 IU of Vitamin D.

Sockeye Salmon
1 can (369g) Sockeye Salmon, solids with bone, drained has 73.3 mcg of Vitamin D3 (cholecalciferol) = 2,934 IU of Vitamin D.

3 oz canned Sockeye Salmon, solids with bone, drained has 16.9 mcg of Vitamin D3 (cholecalciferol) = 676 IU of Vitamin D.

As stated above, there are wild and farmed Coho Salmon, and there are ways to cook both and receive 0 IUs of Vitamin D.

Wild Coho Salmon does contain Vitamin D, but to receive the benefit of it, you must cook it with dry heat.

3 oz (85g) of wild Coho Salmon, cooked with dry heat has 9.6 mcg of Vitamin D3 (cholecalciferol) = 383 IU Vitamin D

3 oz of Sockeye Salmon cooked with dry heat has 19.8 mcg of Vitamin D3 (cholecalciferol) = 794 IU of Vitamin D.

Eggs contain Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Thiamin, Riboflavin, Niacin, Pantothenic acid, Vitamin B-6, Folate, Choline, Betaine, Vitamin B-12, Vitamin A, Retinol, Beta Carotene, Beta Cryptoxanthin, Beta Tocopherol, Gamma Tocopherol, Delta Tocopherol, Vitamin K, and 19 amino acids.

The most suprising statistic I found on eggs was the excellent food source for Vitamin D in Eggnog!

1C Eggnog has 3.1 mcg Vitamin D3 (cholecalciferol) = 123 IU of Vitamin D.

Egg Substitute
1C fat free, substitute, frozen or liquid eggs have 3.9 mcg of Vitamin D3 (cholecalciferol) = 157 IU Vitamin D.

9.9g / .35 oz powdered egg substitute = 0 IU Vitamin D.

Cooked Eggs
1 Lg whole fried egg has 0.6 mcg of Vitamin D3 (cholecalciferol) = 25 IU Vitamin D.

1C whole, cooked, hard boiled, and chopped eggs have 1.8 mcg of Vitamin D3 (cholecalciferol) = 72 IU of Vitamin D.

1 Lg whole, cooked, poached egg has 0.6 mcg Vitamin D3 (cholecalciferol) = 25 IU of Vitamin D.

1C whole, cooked, scrambled eggs have 2.6 mcg Vitamin D3 (cholecalciferol) = 106 IU of Vitamin D.

Dried Eggs
1C whole, dried, sifted eggs have 4.2 mcg Vitamin D3 (cholecalciferol) = 166 IU of Vitamin D.

1C dried, sifted, egg yolks have 4.7 mcg Vitamin D3 (cholecalciferol) = 187 IU of Vitamin D.

Raw Eggs
1 XLG whole raw egg has 0.7 mcg Vitamin D3 (cholecalciferol) = 28 IU Vitamin D.

1 Lg raw egg yolk has 0.6 mcg of Vitamin D3 (cholecalciferol) = 23 IU of Vitamin D.

Atlantic Sardine
1C canned Atlantic Sardines in oil, with bones, drained has 7.2 mcg of Vitamin D3 (cholecalciferol) = 287 IU Vitamin D.

Pacific Sardine
1C canned Pacific Sardines in tomato sauce, with bones, drained has 4.3 mcg Vitamin D3 (cholecalciferol) = 172 IU Vitamin D, with the added benefit of Lycopene, Lutein + zeaxanthin.

Although some fresh Tuna are not suitable for a source of Vitamin D:

Bluefin Tuna fresh, and cooked with dry heat = 0 IU Vitamin D

Skipjack Tuna fresh, and cooked with dry heat = 0 IU

Yellowfin Tuna fresh, and cooked with dry heat = 0 IU

But Canned Tuna Is A Good Source of Vitamin D!
Canned Tuna contains Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Riboflavin, Niacin, Pantothenic acid, Vitamin B-6, Folate, Choline, Vitamin B-12, Vitamin A, Retinol, Vitamin E (alpha-tocopherol), Beta Tocopherol, Gamma Tocopherol, Delta Tocopherol, Vitamin K, and 19 amino acids.

Light Tuna in Oil
1C light tuna canned in oil, drained has 9.8 mcg Vitamin D3 (cholecalciferol) = 392 IU Vitamin D.

1 can (171g) light tuna canned in oil, drained has 11.5 mcg Vitamin D3 (cholecalciferol) = 459 IU Vitamin D.

Light Tuna in Water
1C light tuna canned in water, drained has 7.0 mcg Vitamin D3 (cholecalciferol) = 279 IU of Vitamin D.

1 can (165g) light tuna canned in water, drained has 7.5 mcg Vitamin D3 (cholecalciferol) = 299 IU of Vitamin D.

White Canned Tuna
Canned white Tuna can be a food source for Vitamin D, as it has all the ingredients of canned light tuna, except there is no Beta Tocopherol. Please note that White Tuna canned in oil and drained = 0 IU Vitamin D.

1 can (172g) white tuna canned in water, drained has 3.4 mcg Vitamin D3 (cholecalciferol) = 138 IU of Vitamin D.

1slice / 68 grams of cooked, braised beef liver has Vitamin D3 (cholecalciferol) 0.8 mcg = 33 IU of Vitamin D.

1 Slice of Braised Beef Liver contains:
Protein 19.77 g - Total lipid 3.57 g - Calcium 4 mg - Iron 4.45 mg - Magnesium 14 mg - Phosphorus 338 mg - Potassium 239 mg - Sodium 54 mg - Zinc 3.60 mg - Copper 9.712 mg - Manganese 0.242 mg - Selenium 24.5 mcg - Vitamin C 1.3 mg - Thiamin 0.132 mg - Riboflavin 2.329 mg - Niacin 11.917 mg - Pantothenic acid 4.835 mg - Vitamin B-6 0.691 mg - Folate 172 mcg - Choline 289.7 mg - Betaine 3.8 mg - Vitamin B-12 47.99 mcg - Vitamin A RAE 6421 mcg - Retinol 6411 mcg - Beta Carotene 110 mcg - Alpha Carotene 8 mcg - Beta Cryptoxanthin 8 mcg - Vitamin A, IU 21,566 - Vitamin E alpha-tocopherol) 0.35 mg - Gama Tocopherol 0.04 mg - and Vitamin K 2.3 mcg.

1 slice / 81 grams of cooked, pan fried beef liver has Vitamin D3 (cholecalciferol) 1.0 mcg = 40 IU of Vitamin D.

1 slice of Pan Fried Beef Liver contains:
Protein 21.48 g - Total lipid 3.79 g - Calcium 4 mg - Iron 5.00 mg - Magnesium 18 mg - Phosphorus 393 mg - Potassium 284 mg - Sodium 62 mg - Zinc 4.23 mg - Copper 11.816 mg - Manganese 0.288 mg - Selenium 26.6 mcg - Vitamin C 0.06 mg - Thiamin 0.143 mg - Riboflavin 2.774 mg - Niacin 14.155 mg - Pantothenic acid 5.623 mg - Vitamin B-6 0.832 mg - Folate 211 mcg - Choline 338.8 mg - Betaine 5.1 mg - Vitamin B-12 67.33 mcg - Vitamin A RAE 6273 mcg - Retinol 6259 mcg - Beta Carotene 147 mcg - Alpha Carotene 9 mcg - Beta Cryptoxanthin 17 mcg - Vitamin A, IU 21,132 - Vitamin E (alpha-tocopherol) 0.37 mg - Gama Tocopherol 0.05 - and Vitamin K 3.2 mcg.