Monday, 14 March 2016

Top 10 Foods Highest in Vitamin D 741

Top 10 Foods Highest in Vitamin D

Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. Vitamin D deficiency can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia. Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones. The current U.S. Daily Value for vitamin D is 600 IU (international units) and the toxicity threshold is thought to be 10,000 to 40,000 IU/day.² Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D. Vitamin D is oil soluble, which means you need to eat fat to absorb it. Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks. Vitamin D is also naturally made by your body when you expose your skin to the sun, and is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods, for more see the list of foods rich in vitamin D2 (Ergocalciferol) and foods rich in vitamin D3 (Cholecalciferol).

#1: Cod Liver Oil

Vitamin D 100g	Per tablespoon (14g)	Per teaspoon (5g)
10,000IU (1667% DV)	1,400IU (233% DV)	500IU (83% DV)

A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg Omega-3 fats. Click to see complete nutrition facts.

#2: Oily Fish (Trout, cooked)

Vitamin D 100g	Per fillet (71g)	Per 3oz (85g)
759IU (127% DV)	539IU (90% DV)	645IU (108% DV)

Other Oily Fish High in Vitamin D (%DV per 3oz, cooked):Smoked Salmon (97%), Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak (12%). Click to see complete nutrition facts.

#3: Mushrooms (Portabello)

Vitamin D 100g	Per cup, diced (86g)	Per mushroom (84g)
446IU (74% DV)	384IU (64% DV)	375IU (63% DV)

Other Mushrooms High in Vitamin D (%DV per cup):Maitake (131%), Morel (23%), Chanterelle (19%), Oyster (4%) and White (1%).Mushrooms exposed to sunlight when growing, or before eating, provide more vitamin D. ²¹ Click to see complete nutrition facts.

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#4: Fortified Cereals (Whole Grain Total)

Vitamin D 100g	Per 3/4 cup (30g)	Per ounce (28g)
333IU (56% DV)	100IU (17% DV)	93IU (16% DV)

Other Fortified Cereals High in Vitamin D (%DV per 3/4 cup): Total Raisin Bran (17%), Kellogg’s Raisin Bran (15%), Kellogg’s All Bran (9%), Cheerios, Kellogg’s All-Bran Complete Wheat Flakes & Special K (7%).Click to see complete nutrition facts.

#5: Tofu (Firm, Lite)

Vitamin D 100g	Per 1/5 package (79g)	Per 3oz (85g)
157IU (26% DV)	124IU (21% DV)	132IU (21% DV)

Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%), Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). Click to see complete nutrition facts.

#6: Caviar

Vitamin D 100g	Per ounce (28g)	Per tablespoon (16g)
117IU (20% DV)	33IU (6% DV)	19IU (3% DV)

An ounce of Caviar contains: Just 74 calories and 1g of saturated fat. Click to see complete nutrition facts.

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#7: Dairy Products (Queso Fresco)

Vitamin D 100g	Per cup (122g)	Per 1/2 cup (61g)
110IU (18% DV)	134IU (22% DV)	67IU (11% DV)

Other Dairy Products High in Vitamin D (%DV per cup):Butter (23%), Buttermilk, Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goat’s Milk (21%), Fortified Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%). Click to see complete nutrition facts.

#8: Pork (Extra Lean Ham)

Vitamin D 100g	Per ounce (28g)	Per 3oz (85g)
93IU (16% DV)	26IU (4% DV)	78IU (12% DV)

Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%), Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). Click to see complete nutrition facts.

#9: Eggs (Hard Boiled)

Vitamin D 100g	Per cup, chopped (136g)	Per egg (50g)
87IU (15% DV)	118IU (20% DV)	44IU (7% DV)

Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet (7%), Duck Egg (8%), and Goose Egg (16%).Click to see complete nutrition facts.

#10: Dairy Alternatives (Plain Soy Yogurt)

Vitamin D 100g	Per container (227g)	Per cup (245g)
53IU (9% DV)	120IU (20% DV)	130IU (22% DV)

Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%). Click to see complete nutrition facts.

The Top 10 High Protein Foods - Clear and Detailed Information for Your Best Protein Sources

Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds. Below is a list of foods with the highest protein to calorie ratio, for more information, see the sections on protein dense foods, other protein rich foods, low calorie high protein snacks, and protein isolates.

#1: Fish (Tuna, Salmon, Halibut)

Protein in 100g	3oz Fillet (85g)	Protein to Calorie Ratio
26g	22g	1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g). Click to see complete nutrition facts.

#2: Lean Chicken (Chicken Breast)

Protein in 100g	3oz serving (85g)	Protein to Calorie Ratio
18.3g	16g	1g protein per 4.6 calories

More Chicken and Turkey: Chicken Leg - Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein. Click to see complete nutrition facts.

#3: Cheese (Non-fat Mozzarella)

Protein in 100g	1oz Slice (28g)	Protein to Calorie Ratio
32g	9g	1g protein per 4.7 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.Click to see complete nutrition facts.

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#4: Lean Beef and Veal (Low Fat)

Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
36g	31g	1g protein per 5.3 calories

T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein. Click to see complete nutrition facts.

#5: Pork Loin (Chops)

Protein in 100g	1 Chop (137g,~5oz)	Protein to Calorie Ratio
30g	41g	1g protein per 5.4 calories

Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein. Click to see complete nutrition facts.

#6: Tofu

Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
7g	6g	1g protein per 7.4 calories

1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.Click to see complete nutrition facts.

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#7: Yogurt, Milk, and Soymilk

Protein in 100g	1 cup (245g)	Protein to Calorie Ratio
6g	14g	1g protein per 9.8 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein. Click to see complete nutrition facts.

#8: Beans (Mature Soy Beans)

Protein in 100g	1 cup (172g)	Protein to Calorie Ratio
17g	29g	1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g). Click to see complete nutrition facts.

#9: Eggs (Especially Egg Whites)

Protein in 100g	1 Large Egg (50g)	Protein to Calorie Ratio
13g	6g	1g protein per 12 calories

1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein. Click to see complete nutrition facts.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)

Protein in 100g	1 Ounce (28g)	Protein to Calorie Ratio
33g	9g	1g protein per 15.8 calories

Other nuts and seeds high in protein (grams protein per ounce (28g)):Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g). Click to see complete nutrition facts.

23 Fruits Highest in Protein

Fruits can be a good source of protein, though they tend to provide less thanvegetables, beans, and other high protein foods. To be sure you get all the essential amino acids you need from fruits, use the complete protein calculator. Below is a list of fruits with the highest protein to calorie ratio. For more see theextended list of protein rich fruits, the list of dried fruits high in protein, and the list of protein rich fruits ranked by percent of protein.

#1: Guavas

Protein in 100g	Per fruit (55g)	Protein to Calorie Ratio
2.6g	1.4g	1g protein per 26 calories

Protein in 100g	Per cup (140g)	Protein to Calorie Ratio
1.4g	2g	1g protein per 31 calories

Protein in 100g	Per cup (144g)	Protein to Calorie Ratio
1.4g	2g	1g protein per 31 calories

Protein in 100g	Per cup, sliced (108g)	Protein to Calorie Ratio
1g	1.1g	1g protein per 31 calories

Protein in 100g	Per apricot (35g)	Protein to Calorie Ratio
1.4g	0.5g	1g protein per 34 calories

Protein in 100g	Per fruit (19g)	Protein to Calorie Ratio
1.9g	0.4g	1g protein per 37 calories

Protein in 100g	Per fruit (142g)	Protein to Calorie Ratio
1.1g	1.5g	1g protein per 40 calories

Protein in 100g	Per 1/2 fruit (118g)	Protein to Calorie Ratio
0.9g	1g	1g protein per 41 calories

Protein in 100g	Per wedge (102g)	Protein to Calorie Ratio
0.8g	0.9g	1g protein per 43 calories

Protein in 100g	Per fruit (150g)	Protein to Calorie Ratio
0.9g	1.4g	1g protein per 43 calories

Protein in 100g	Per cup (123g)	Protein to Calorie Ratio
1.2g	1.5g	1g protein per 43 calories

Protein in 100g	Per cup (236g)	Protein to Calorie Ratio
2.2g	5.2g	1g protein per 44 calories

Protein in 100g	Per cup (112g)	Protein to Calorie Ratio
1.4g	1.6g	1g protein per 45 calories

Protein in 100g	Per cup, sliced (166g)	Protein to Calorie Ratio
0.7g	1.1g	1g protein per 46 calories

Protein in 100g	Per fruit (282g)	Protein to Calorie Ratio
1.7g	4.7g	1g protein per 49 calories

Protein in 100g	Per fruit (121g)	Protein to Calorie Ratio
1g	1.3g	1g protein per 49 calories

Protein in 100g	Per wedge (286g)	Protein to Calorie Ratio
0.6g	1.7g	1g protein per 50 calories

Protein in 100g	Per fruit (86g)	Protein to Calorie Ratio
1.2g	1.1g	1g protein per 50 calories

Protein in 100g	Per cup, sliced (165g)	Protein to Calorie Ratio
1.7g	2.8g	1g protein per 56 calories

Protein in 100g	Per cup (138g)	Protein to Calorie Ratio
1.1g	1.5g	1g protein per 57 calories

Protein in 100g	Per wedge (160g)	Protein to Calorie Ratio
0.5g	0.9g	1g protein per 72 calories

Protein in 100g	Per avocado (201g)	Protein to Calorie Ratio
2g	4g	1g protein per 80 calories

Protein in 100g	Per banana (118g)	Protein to Calorie Ratio
1.1g	1.3g	1g protein per 81 calories