 [ Symptoms ] what foods are good sources of vitamin d [ Disease ] a majority of dietary vitamin d comes from fortified items like milk but is also found naturally in foods including fatty fish salmon mackerel and herring and some animal foods to give you an idea of how much is typical foods and how that relates to nutritional needs the institute of medicine recommends 600iu vitamin d for people age 1 to 70 below are the amounts listed for various foods according to the 2010 dietary guidelines for americans  8oz of low fat milk 83 122iu   1 cup fortified orange juice 118iu   3 ounces of salmon 184iu   3 ounces of tuna 168iu   3 oz of pork 153 337iu   3 oz beef liver 149iu   1 egg 78iu