Vitamins and minerals: where to find them
For each nutrient, the foods in our database with the most per 100 g and per typical serving, plus cooked values for grains and legumes. Data from USDA FoodData Central.
Protein, fiber and omega-3
Vitamins
- Vitamin AMost in: Pork liver, Beef liver, Chicken liver
- Vitamin CMost in: Black currants, Parsley, Red bell pepper
- Vitamin DMost in: Carp, Smoked salmon, Mackerel
- Vitamin EMost in: Sunflower seeds, Almonds, Hazelnuts
- Vitamin KMost in: Parsley, Spinach, Kale
- Vitamin B1 (thiamine)Most in: Flaxseed, Sunflower seeds, Oat bran
- Vitamin B2 (riboflavin)Most in: Pork liver, Beef liver, Chicken liver
- Vitamin B3 (niacin)Most in: Fresh tuna, Pork liver, Beef liver
- Vitamin B6 (pyridoxine)Most in: Pistachios, Sunflower seeds, Garlic
- Vitamin B9 (folate)Most in: Mung beans, Chicken liver, Chickpeas
- Vitamin B12 (cobalamin)Most in: Beef liver, Pork liver, Caviar
- CholineMost in: Egg yolk, Caviar, Beef liver
Minerals
- CalciumMost in: Poppy seeds, Parmesan, Sesame seeds
- IronMost in: Pork liver, Soybeans, Sesame seeds
- MagnesiumMost in: Pumpkin seeds, Flaxseed, Brazil nuts
- ZincMost in: Poppy seeds, Pumpkin seeds, Sesame seeds
- PotassiumMost in: White beans, Soybeans, Black beans
- PhosphorusMost in: Pumpkin seeds, Poppy seeds, Chia seeds
- SeleniumMost in: Brazil nuts, Fresh tuna, Canned tuna
- CopperMost in: Beef liver, Sesame seeds, Cashews
- ManganeseMost in: Pine nuts, Poppy seeds, Hazelnuts
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
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