Lard from free-range pigs [exposed to sunlight] is also a very good source of vit. D... second to CLO! figures below are for 100g [approx. 3½ oz.]............ Dedy Cod Liver Oil 10,000 Lard (Pork Fat) 2,800 Atlantic Herring (Pickled) 680 Eastern Oysters (Steamed) 642 Catfish (Steamed/Poached) 500 Skinless Sardines (Water Packed) 480 Mackerel (Canned/Drained) 450 Smoked Chinook Salmon 320 Sturgeon Roe 232 Shrimp (Canned/Drained) 172 Egg Yolk (Fresh) 148 (One yolk contains about 24 IU) Butter 56 Lamb Liver (Braised) 20 Beef Tallow 19 Pork Liver (Braised) 12 Beef Liver (Fried) 12 Beef Tripe (Raw) 12 Beef Kidney (Simmered) 12 Chicken Livers (Simmered) Small Clams (Steamed/Cooked Moist) 8 Blue Crab (Steamed)4 Crayfish/Crawdads (Steamed) 4 Northern Lobster (Steam 4) http://www.ndmnutrition.com/miracle%20of%20vitamin%20d ~~~~~~~~~~~~~~~~~~~~~~ From: Eva Hedin 3,5 ounces of cooked salmon contains 360 IU 3,5 ounces of cooked mackarel contains 345 IU 3 ounces of canned tuna in oil contains 200 IU 3,5 ounces of cooked liver of beef contains 15 IU one egg contains 20 IU