Egg Nutrition Center Blog

What’s For Dinner Wednesday: Dietary Sources of Vitamin D

Like me, you have probably taken note of the great deal of attention health media give to vitamin D research. It’s no wonder when recent studies suggest that vitamin D may provide protection from osteoporosis, hypertension (high blood pressure), cancer and several autoimmune diseases. As a result, many people ask me how they can get more vitamin D out of their diet. I imagine I am not the only health professional to face this question from clients/patients, so I hope this week’s recipe can serve as an example that is shareable with all.

Vitamin D can be found in several dietary sources – the flesh of fatty fish (such as salmon, tuna, and mackerel), eggs, fortified milk and fish liver oils. Many people don’t associate eggs with vitamin D when in fact, one large egg contains 10 percent of the daily value. To that end, eggs are an easy addition to many meals to boost vitamin D. Below is one of my favorite quick and easy meals that provides 26.55 percent of the daily value of vitamin D.

Scrambled Egg, Tomato, Basil and Mozzarella Panini

Prep time: 10 minutes
Cook time: 4 minutes

Makes: 2 paninis



2 Tbsp Water


2 Slices mozzarella cheese (1-1/2 oz.)

4 Slices tomato

6 Fresh basil leaves

4 Slices whole wheat bread


1. HEAT panini press according to manufacturer’s directions. BEAT eggs and water in microwave-safe bowl until blended.MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer.

SEASON with pepper.

2. LAYER cheese, tomato, basil and scrambled eggs evenly on two bread slices. COVER with remaining bread.

3. GRILL sandwiches in panini press, on medium-high heat, until bread is toasted and cheese is melted, about 2 minutes.

Add a glass (1 cup) of skim milk and a cup of green grapes for a complete meal!

Nutrition Facts:
For complete meal

469 calories

11 g total fat

5 g saturated fat

2 g polyunsaturated fat

4 g monounsaturated fat

202 mg cholesterol

583 mg sodium

65 g carbohydrate

6 g dietary fiber

29 g protein

1,412.1 IU Vitamin A

2.2 mcg Vitamin B12

159.3 IU Vitamin D

75.9 mcg folate

564.5 mg calcium

3.1 mg iron

997.9 mg potassium

192.9 mg choline

Author: Anna Shlachter MS, RDN, LDN