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Foods Containing Vitamin D & Calcium
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Dairy
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Dairy foods, such as milk, cheese and yogurt, contain both vitamin D and calcium. One cup of milk contains 98 IU of vitamin D and 300 mg of calcium.
Almonds
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Almonds are a great source for both vitamin D and calcium, are high in vitamin E, and make a great snack. One ounce of almonds contains 80 mg. of calcium.
Egg
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Eggs are high in vitamin D, as long as you make sure to eat the yolk. One whole egg contains 22 IU of vitamin D.
Sardines
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Sardines or kippered snacks are both high in vitamin D and calcium. Four ounces of sardines contain over 400 IU of vitamin D and 300 mg of calcium.
Tofu
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Tofu, enriched and made with calcium, is a good way for a vegan or vegetarian to get enough vitamin D and calcium. Four ounces of firm tofu contains 750 mg of calcium.
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