A 12.5-ounce can of light tuna in oil (drained) has 863 IU (international units). The 3-ounce can has 229 IU.
A 3.5-ounce serving contains 250 to 400 IU. If you can’t find or afford fresh salmon, try canned. Three ounces of canned salmon has 465 IU.
This cheap and chic protein—perfect over pasta or on crusty bread—contains about 178 IU per serving.
Fortified milk, orange juice, and yogurt typically provide 85 to 100 IU per serving. But not every brand adds vitamin D, so read labels carefully before purchasing.
The dried variety delivers 44 IU in one ounce.