Food and Nutrition

100 Best Foods Rich in Vitamins and Minerals: A Complete Nutrition Guide

100 foods rich in vitamins and minerals, with amounts per serving and % Daily Value from NIH fact sheets, plus upper limits and tips for better absorption.

By BlogAI Editors · · 28 min read

You can meet almost every vitamin and mineral target from ordinary food. A handful of foods do a lot of the work: liver and shellfish for vitamin B12, zinc and copper; oily fish for vitamin D; leafy greens for vitamin K and folate; nuts and seeds for vitamin E and magnesium; dairy and calcium-set tofu for calcium; and colourful fruit and vegetables for vitamins A and C. This guide lists 100 foods rich in vitamins and minerals, grouped by food type, with the amount each one supplies in a normal serving.

Where the numbers come from. Every amount below is taken from the food-source tables in the US National Institutes of Health Office of Dietary Supplements (NIH ODS) health-professional fact sheets, which are based on USDA FoodData Central (see References). Amounts are per serving as described, and the percentage is the share of the US Daily Value (DV) for adults and children aged 4 and over. Brands, varieties, soil and cooking change the real figure, so treat the numbers as typical values, not exact ones. This article is general information, not medical advice.

How to read the numbers

The Daily Value is the reference amount the US Food and Drug Administration (FDA) uses on Nutrition Facts labels. The FDA treats a food that provides 20% DV or more in a serving as a high source of a nutrient, and 5% or less as low (FDA). Your own requirement, the Recommended Dietary Allowance (RDA), depends on your age, sex and whether you are pregnant or breastfeeding, so it may be higher or lower than the DV.

Nutrient Daily Value Nutrient Daily Value
Vitamin A 900 mcg RAE Calcium 1,300 mg
Vitamin C 90 mg Iron 18 mg
Vitamin D 20 mcg (800 IU) Magnesium 420 mg
Vitamin E 15 mg Phosphorus 1,250 mg
Vitamin K 120 mcg Potassium 4,700 mg
Thiamin (B1) 1.2 mg Zinc 11 mg
Riboflavin (B2) 1.3 mg Selenium 55 mcg
Niacin (B3) 16 mg Iodine 150 mcg
Vitamin B6 1.7 mg Copper 0.9 mg
Folate 400 mcg DFE Manganese 2.3 mg
Vitamin B12 2.4 mcg Choline 550 mg
Biotin 30 mcg Pantothenic acid 5 mg

mcg = micrograms; RAE = retinol activity equivalents; DFE = dietary folate equivalents.

Two reminders before the list:

  • More is not always better. Some nutrients have a Tolerable Upper Intake Level (UL), the most you can take daily without risk of harm. Food alone rarely gets you there, but a few foods on this list can, and they are flagged.
  • Variety beats any single "superfood". No food on the list covers everything. A mix from each section below is what gets you to your targets.

Organ meats, meat and poultry

Meat supplies vitamin B12, which plants do not, along with well-absorbed (heme) iron, zinc and selenium (NIH ODS: Iron).

1. Beef liver

Rich in: vitamin A (6,582 mcg RAE, 731% DV), vitamin B12 (70.7 mcg, 2,944% DV), copper (12,400 mcg, 1,378% DV), riboflavin (2.9 mg, 223% DV), pantothenic acid (8.3 mg, 166% DV), biotin (30.8 mcg, 103% DV), niacin (14.9 mg, 93% DV) and choline (356 mg, 65% DV), per 3 ounces cooked.

Liver is the most nutrient-dense food on this list, which is also its risk. A single 3-ounce serving exceeds the adult UL of 3,000 mcg for preformed vitamin A, so eat it occasionally rather than daily. People who are pregnant are generally advised to limit liver because high intakes of preformed vitamin A can cause birth defects (NIH ODS: Vitamin A).

2. Lean beef

Rich in: vitamin B12 (2.4 mcg, 100% DV, 85% lean ground beef), selenium (37 mcg, 67% DV, bottom round), zinc (3.8 mg, 35% DV, bottom sirloin) and iron (2 mg, 11% DV, bottom round), per 3 ounces cooked.

Beef is one of the easiest ways to get zinc and B12 together. Choose lean cuts most of the time, and limit processed meats such as bacon and salami, which are linked to a higher risk of colorectal cancer (IARC).

3. Beef top round

Rich in: choline (117 mg, 21% DV, per 3 ounces braised).

Choline supports the liver, muscles and brain development, and most people in the US eat less than the recommended amount (NIH ODS: Choline). Lean beef, eggs and fish are the richest everyday sources.

4. Pork chop

Rich in: selenium (37 mcg, 67% DV), thiamin (0.4 mg, 33% DV), zinc (1.9 mg, 17% DV) and biotin (3.8 mcg, 13% DV), per 3 ounces broiled.

Pork is one of the best natural sources of thiamin (vitamin B1), which the body uses to turn food into energy.

5. Pork tenderloin

Rich in: niacin (6.3 mg, 39% DV, per 3 ounces roasted).

Tenderloin is one of the leanest pork cuts, so you get the B vitamins with less saturated fat than fattier cuts.

6. Chicken breast

Rich in: niacin (10.3 mg, 64% DV, grilled), selenium (22 mcg, 40% DV, light meat), vitamin B6 (0.5 mg, 29% DV), pantothenic acid (1.3 mg, 26% DV) and choline (72 mg, 13% DV), per 3 ounces cooked.

Chicken is a lean source of the B vitamins that help release energy from food. Its iron and zinc are modest compared with red meat.

7. Turkey breast

Rich in: niacin (10.0 mg, 63% DV), selenium (26 mcg, 47% DV) and zinc (1.5 mg, 14% DV), per 3 ounces roasted.

Plain roasted turkey is very different from processed deli turkey, which is often high in sodium. Check the label if you buy it sliced.

Fish and seafood

Shellfish are mineral powerhouses, and oily fish are one of the few natural food sources of vitamin D. The FDA advises adults to eat at least 8 ounces of seafood a week, choosing lower-mercury options (FDA).

8. Oysters

Rich in: zinc (32 mg, 291% DV, farmed Eastern, raw), vitamin B12 (14.9 mcg, 621% DV), copper (4,850 mcg, 539% DV) and iron (8 mg, 44% DV), per 3 ounces.

Oysters contain more zinc per serving than any other common food. Eat them cooked if you are pregnant, older or have a weakened immune system, because raw oysters can carry Vibrio bacteria.

9. Clams

Rich in: vitamin B12 (17 mcg, 708% DV) and riboflavin (0.4 mg, 31% DV), per 3 ounces cooked.

Canned clams are an affordable way to add B12 to pasta sauces and chowders.

10. Mussels

Rich in: manganese (5.8 mg, 252% DV) and thiamin (0.3 mg, 25% DV), per 3 ounces cooked.

Mussels are inexpensive, cook in about five minutes and are on the FDA's list of lower-mercury "best choices".

11. Sockeye salmon

Rich in: vitamin D (14.2 mcg, 71% DV), niacin (8.6 mg, 54% DV) and vitamin B6 (0.6 mg, 35% DV), per 3 ounces cooked.

Few foods naturally contain much vitamin D, which makes salmon one of the most useful foods in this guide (NIH ODS: Vitamin D).

12. Atlantic salmon

Rich in: vitamin B12 (2.6 mcg, 108% DV) and phosphorus (214 mg, 17% DV, farmed), per 3 ounces cooked. Farmed Atlantic salmon also has about 1.24 g of DHA and 0.59 g of EPA omega-3 fats per 3 ounces.

Omega-3 fats are not vitamins or minerals, but salmon is one of the few foods that delivers B12, vitamin D and long-chain omega-3s in one serving (NIH ODS: Omega-3).

13. Rainbow trout

Rich in: vitamin D (16.2 mcg, 81% DV, farmed) and thiamin (0.4 mg, 33% DV), per 3 ounces cooked.

Farmed rainbow trout has the highest vitamin D of any fish in the NIH table, and it is a lower-mercury choice.

14. Canned salmon with bones

Rich in: calcium (181 mg, 14% DV, pink salmon), biotin (5.0 mcg, 17% DV) and riboflavin (0.2 mg, 15% DV), per 3 ounces.

The soft, edible bones in canned salmon are where the calcium comes from. Mash them into salmon cakes or sandwich fillings.

15. Sardines

Rich in: selenium (45 mcg, 82% DV), calcium (325 mg, 25% DV) and zinc (1.1 mg, 10% DV), per 3 ounces canned in oil with bones.

Sardines are small, low in mercury and shelf-stable. Two sardines also add about 1.2 mcg of vitamin D.

16. Canned light tuna

Rich in: niacin (8.6 mg, 54% DV) and vitamin B12 (2.5 mcg, 104% DV), per 3 ounces canned in water.

Canned light tuna, including skipjack, is on the FDA's "best choices" list. Albacore (white) tuna has more mercury and is a "good choice" to eat less often.

17. Yellowfin tuna

Rich in: selenium (92 mcg, 167% DV) and vitamin B6 (0.9 mg, 53% DV), per 3 ounces cooked.

Yellowfin is a "good choice" in the FDA's mercury advice, so one serving a week is reasonable for most adults.

18. Cod

Rich in: iodine (146 mcg, 97% DV, baked), selenium (24 mcg, 44% DV, Pacific) and choline (71 mg, 13% DV), per 3 ounces cooked.

White fish such as cod are among the best natural sources of iodine, which the thyroid needs to make its hormones (NIH ODS: Iodine).

19. Shrimp

Rich in: selenium (42 mcg, 76% DV) and zinc (1.4 mg, 13% DV), per 3 ounces cooked.

Shrimp is low in fat and mercury. Frozen cooked shrimp makes a fast protein for salads and stir-fries.

20. Crab

Rich in: copper (624 mcg, 69% DV, Dungeness), zinc (3.2 mg, 29% DV, blue crab) and folate (36 mcg DFE, 9% DV, Dungeness), per 3 ounces cooked.

Imitation crab (surimi) is made from processed fish and starch and does not offer the same mineral content.

21. Herring

Rich in: omega-3 fats (about 0.94 g DHA and 0.77 g EPA per 3 ounces cooked) and vitamin A (219 mcg RAE, 24% DV, pickled).

Pickled herring is high in salt, so cooked or smoked herring in moderation is the more balanced option.

Eggs and dairy

Dairy is the largest source of calcium in most Western diets and also supplies iodine, riboflavin and vitamin B12 (NIH ODS: Calcium).

22. Eggs

Rich in: choline (147 mg, 27% DV), selenium (15 mcg, 27% DV), biotin (10.0 mcg, 33% DV), iodine (31 mcg, 21% DV), vitamin B12 (0.5 mcg, 19% DV) and riboflavin (0.2 mg, 15% DV), per large egg.

Most of the vitamin D, choline and biotin is in the yolk, so eating only the whites loses them. One egg also has about 1.1 mcg of vitamin D.

23. Milk

Rich in: iodine (84 mcg, 56% DV, nonfat), vitamin B12 (1.3 mcg, 54% DV, 2%), riboflavin (0.5 mg, 38% DV, 2%), calcium (299 mg, 23% DV, nonfat) and vitamin D (2.9 mcg, 15% DV, fortified 2%), per cup.

In the US, most milk is fortified with vitamin D. Iodine in milk comes partly from iodine-containing cleaners and cattle feed, so the amount varies.

24. Plain yogurt

Rich in: riboflavin (0.6 mg, 46% DV, fat-free), vitamin B12 (1.0 mcg, 43% DV, 6 ounces fat-free), calcium (415 mg, 32% DV, 8 ounces low-fat) and phosphorus (245 mg, 20% DV, 6 ounces low-fat).

Choose plain yogurt and add your own fruit. Flavoured yogurts often contain several teaspoons of added sugar.

25. Greek yogurt

Rich in: iodine (87 mcg, 58% DV, ¾ cup plain nonfat) and zinc (1.0 mg, 9% DV, 6 ounces plain).

Greek yogurt is strained, so it has more protein per spoonful than regular yogurt, but some calcium is lost with the whey. Check the label if calcium is your goal.

26. Part-skim mozzarella

Rich in: calcium (333 mg, 26% DV) and phosphorus (197 mg, 16% DV), per 1.5 ounces.

Mozzarella is lower in sodium and saturated fat than many aged cheeses, which makes it a good everyday calcium source.

27. Hard cheeses (cheddar and Swiss)

Rich in: zinc (1.5 mg, 14% DV, 1.5 ounces cheddar) and riboflavin (0.3 mg, 23% DV, 3 ounces Swiss).

Hard cheeses are also rich in calcium but high in salt and saturated fat, so use strong-flavoured ones in small amounts.

28. Cottage cheese

Rich in: selenium (20 mcg, 36% DV, 1% milkfat), calcium (138 mg, 11% DV) and vitamin B6 (0.2 mg, 12% DV), per cup.

Cottage cheese is very high in protein but can be salty. Low-sodium versions are available.

29. Part-skim ricotta

Rich in: vitamin A (133 mcg RAE, 15% DV, per ½ cup).

Ricotta works in sweet and savoury dishes, from lasagne to toast topped with fruit.

Legumes and soy

Beans, lentils and peas are cheap, high in fibre and rich in folate, iron, magnesium and potassium. Their iron is the non-heme kind, which is absorbed better when you eat it with vitamin C (NIH ODS: Iron).

30. Lentils

Rich in: potassium (731 mg, 16% DV, per cup cooked), and per ½ cup cooked: iron (3 mg, 17% DV), phosphorus (178 mg, 14% DV), zinc (1.3 mg, 12% DV) and manganese (0.5 mg, 22% DV).

Lentils cook in 15 to 25 minutes without soaking, which makes them the easiest legume to use often.

31. Chickpeas

Rich in: vitamin B6 (1.1 mg, 65% DV, per cup canned), and per ½ cup cooked: manganese (0.9 mg, 39% DV), copper (289 mcg, 32% DV) and iron (2 mg, 11% DV).

Chickpeas are the B6 champion among plant foods in the NIH table. Rinse canned chickpeas to remove some of the salt.

32. White beans

Rich in: iron (8 mg, 44% DV, per cup canned).

White beans have more iron per cup than a serving of beef. Pair them with tomatoes or peppers to help absorb it.

33. Kidney beans

Rich in: potassium (607 mg, 13% DV, per cup canned) and folate (46 mcg DFE, 12% DV, per ½ cup).

Never eat raw or undercooked dried kidney beans: they contain a lectin that causes severe stomach upset. Canned beans are already cooked.

34. Black beans

Rich in: thiamin (0.4 mg, 33% DV) and magnesium (60 mg, 14% DV), per ½ cup cooked.

Black beans are a staple of Latin American cooking, in soups, burritos and rice dishes.

35. Black-eyed peas

Rich in: folate (105 mcg DFE, 26% DV, per ½ cup boiled).

Folate helps make DNA and new cells, and it is especially important before and during early pregnancy (NIH ODS: Folate).

36. Soybeans

Rich in: vitamin K (43 mcg, 36% DV, roasted), choline (107 mg, 19% DV, roasted), calcium (131 mg, 10% DV, cooked) and manganese (0.7 mg, 30% DV, boiled), per ½ cup.

Roasted soybeans make a crunchy snack, and cooked soybeans can replace other beans in salads and stews.

37. Edamame

Rich in: vitamin K (21 mcg, 18% DV) and magnesium (50 mg, 12% DV), per ½ cup shelled.

Edamame are young green soybeans. Frozen shelled edamame needs only a few minutes in boiling water.

38. Calcium-set tofu

Rich in: calcium (253 mg, 19% DV), iron (3 mg, 17% DV) and copper (476 mcg, 53% DV), per ½ cup firm tofu.

The calcium comes from the coagulant. Look for "calcium sulfate" in the ingredients; tofu made with other coagulants can contain much less.

39. Natto

Rich in: vitamin K2 (850 mcg, 708% DV, per 3 ounces).

Natto is fermented soybeans, a traditional Japanese breakfast food, and it is by far the richest source of vitamin K2 (menaquinone-7). People who take warfarin should keep their vitamin K intake consistent and talk to their doctor before eating large amounts (NIH ODS: Vitamin K).

40. Green peas

Rich in: folate (47 mcg DFE, 12% DV, per ½ cup boiled frozen).

Frozen peas are picked and frozen quickly, so they keep their nutrients well and are ready in minutes.

Nuts and seeds

A small handful of nuts or seeds (1 ounce, about 28 g) is a concentrated source of vitamin E, magnesium, copper and manganese.

41. Pumpkin seeds

Rich in: magnesium (156 mg, 37% DV) and zinc (2.2 mg, 20% DV), per ounce roasted.

Pumpkin seeds are the best food source of magnesium in the NIH table. Sprinkle them on salads, soups or porridge.

42. Chia seeds

Rich in: magnesium (111 mg, 26% DV, per ounce) and calcium (76 mg, 6% DV, per tablespoon). They also provide about 5 g of the plant omega-3 ALA per ounce.

Chia seeds swell in liquid, which makes them useful for overnight puddings. Do not eat them dry by the spoonful, because they absorb water and swell.

43. Almonds

Rich in: vitamin E (6.8 mg, 45% DV), magnesium (80 mg, 19% DV) and riboflavin (0.3 mg, 23% DV), per ounce dry-roasted.

Vitamin E is an antioxidant that protects cell membranes. Nuts, seeds and their oils are the main sources (NIH ODS: Vitamin E).

44. Sunflower seeds

Rich in: vitamin E (7.4 mg, 49% DV, per ounce dry-roasted), and per ¼ cup: copper (615 mcg, 68% DV) and pantothenic acid (2.4 mg, 48% DV).

Choose unsalted kernels if you snack on them often, because salted versions add a lot of sodium.

45. Hazelnuts

Rich in: manganese (1.6 mg, 70% DV) and vitamin E (4.3 mg, 29% DV), per ounce dry-roasted.

Hazelnuts pair well with dark chocolate, porridge and roasted vegetables.

46. Cashews

Rich in: copper (629 mcg, 70% DV), magnesium (74 mg, 18% DV) and iron (2 mg, 11% DV, oil-roasted), per ounce.

Soaked and blended cashews make a creamy dairy-free sauce.

47. Brazil nuts

Rich in: selenium (544 mcg, 989% DV, per ounce, about 6 to 8 nuts).

Selenium content varies widely with the soil the trees grow in. One ounce can exceed the adult UL of 400 mcg, so one or two nuts at a time is plenty (NIH ODS: Selenium).

48. Peanuts and peanut butter

Rich in: niacin (4.2 mg, 26% DV, per ounce of dry-roasted peanuts), vitamin E (2.9 mg, 19% DV) and magnesium (49 mg, 12% DV), per 2 tablespoons of peanut butter.

Peanuts are technically legumes but are eaten like nuts. Choose peanut butter made only from peanuts, or peanuts and salt.

49. Pecans

Rich in: manganese (1.1 mg, 48% DV, per ounce dry-roasted).

Manganese helps enzymes involved in bone formation and metabolism, and nuts, whole grains and tea are its main sources.

50. Sesame seeds

Rich in: copper (147 mcg, 16% DV, per ¼ cup).

Tahini, a paste of ground sesame seeds, is the base of hummus and many dressings.

51. Pine nuts

Rich in: vitamin K (15 mcg, 13% DV, per ounce).

Pine nuts are expensive but go a long way when toasted and scattered over pasta or salads.

52. Wheat germ

Rich in: folate (40 mcg DFE, 10% DV, per 2 tablespoons) and choline (51 mg, 9% DV, per ounce toasted). Wheat germ oil has 20.3 mg of vitamin E (135% DV) per tablespoon.

Wheat germ is the nutrient-rich core of the wheat kernel, removed when flour is refined. Store it in the fridge, because its oils go rancid.

Whole and enriched grains

Whole grains keep the bran and germ, where most of the minerals are. Refined grains lose them, although in the US refined flour, rice and pasta are usually enriched with iron, thiamin, riboflavin, niacin and folic acid.

53. Fortified breakfast cereals

Rich in: whatever the manufacturer adds. Some cereals supply 100% DV of iron (18 mg), thiamin or vitamin B12 in one serving; others add much less.

Fortified cereal is one of the easiest sources of B12 for vegetarians and older adults. Read the label, because nutrient levels and added sugar vary greatly between brands.

54. Oats

Rich in: zinc (2.3 mg, 21% DV), selenium (13 mcg, 24% DV), per cup cooked, and manganese (0.7 mg, 30% DV, per ½ cup cooked).

Plain rolled or steel-cut oats are more filling than sweetened instant packets. Add your own fruit and nuts.

55. Brown rice

Rich in: niacin (5.2 mg, 33% DV) and selenium (12 mcg, 22% DV), per cup cooked, and manganese (1.1 mg, 48% DV, per ½ cup).

Brown rice keeps the bran layer that white rice loses, so it has more magnesium and fibre. Rice can contain arsenic from soil and water; research cited by the FDA found that cooking rice in excess water and draining it lowers the arsenic, although it also washes out some added vitamins (FDA).

56. Whole wheat bread

Rich in: manganese (0.7 mg, 30% DV) and selenium (8 mcg, 15% DV), per slice.

Look for "100% whole wheat" or "whole grain" as the first ingredient. "Wheat bread" can be mostly refined flour.

57. Whole wheat pasta

Rich in: copper (263 mcg, 29% DV) and thiamin (0.2 mg, 17% DV), per cup cooked.

If you find whole wheat pasta heavy, try a half-and-half mix with regular pasta.

58. Millet

Rich in: copper (280 mcg, 31% DV, per cup cooked).

Millet is a gluten-free grain eaten widely in India and Africa, as porridge or in place of rice.

59. Quinoa

Rich in: riboflavin (0.2 mg, 15% DV) and choline (43 mg, 8% DV), per cup cooked.

Quinoa is a seed eaten like a grain. Rinse it before cooking to remove its bitter natural coating (saponins).

60. Shredded wheat

Rich in: magnesium (61 mg, 15% DV, per 2 large biscuits).

Plain shredded wheat is 100% whole grain with no added sugar, unlike many breakfast cereals.

61. Enriched white rice and pasta

Rich in: selenium (33 mcg, 60% DV, per cup of cooked spaghetti) and folate (90 mcg DFE, 22% DV, per ½ cup of enriched white rice).

Enrichment adds back some nutrients lost in milling. Folic acid fortification of grain products in the US has reduced neural tube defects (CDC). Whole grains still offer more fibre and magnesium.

Leafy greens

Dark leafy greens are the richest sources of vitamin K and among the best for folate. Cooking shrinks them, so a cooked half cup contains far more than a raw cup.

62. Spinach

Rich in: vitamin K (145 mcg, 121% DV, per cup raw), and per ½ cup cooked: vitamin A (573 mcg RAE, 64% DV, frozen), folate (131 mcg DFE, 33% DV), magnesium (78 mg, 19% DV), iron (3 mg, 17% DV) and manganese (0.8 mg, 35% DV).

Spinach contains calcium too, but oxalates bind most of it, so the body absorbs little (NIH ODS: Calcium). Count spinach for vitamins A, K and folate rather than calcium.

63. Kale

Rich in: vitamin K (113 mcg, 94% DV, per cup raw) and calcium (94 mg, 7% DV, per cup cooked).

Kale is low in oxalates, so its calcium is better absorbed than spinach's. Massage raw kale with a little oil and lemon to soften it for salads.

64. Collard greens

Rich in: vitamin K (530 mcg, 442% DV, per ½ cup frozen, boiled).

Collards are one of the richest vitamin K foods in the NIH table. Vitamin K helps blood clot and supports bone health.

65. Turnip greens

Rich in: vitamin K (426 mcg, 355% DV, frozen), calcium (99 mg, 8% DV) and folate (32 mcg DFE, 8% DV), per ½ cup boiled.

Turnip greens are traditionally simmered in Southern US cooking. Add them to soups if you find them bitter on their own.

66. Mustard greens

Rich in: folate (52 mcg DFE, 13% DV, per ½ cup frozen, boiled).

Their peppery bite softens with cooking. They are common in Indian, Chinese and Southern US dishes.

67. Romaine lettuce

Rich in: folate (64 mcg DFE, 16% DV, per cup shredded).

Romaine has far more folate and vitamin A than iceberg lettuce, so it is the better base for everyday salads.

68. Bok choy

Rich in: calcium (74 mg, 6% DV, per cup raw, shredded).

Like kale, bok choy is low in oxalates, so the calcium it does have is relatively well absorbed. Stir-fry it with garlic and ginger.

Other vegetables

Colourful vegetables supply vitamins A and C, potassium and folate. Orange vegetables get their colour from beta-carotene, which the body turns into vitamin A as needed.

69. Sweet potato

Rich in: vitamin A (1,403 mcg RAE, 156% DV, per whole baked sweet potato with skin) and biotin (2.4 mcg, 8% DV, per ½ cup).

Because beta-carotene is converted only as your body needs it, plant sources do not cause vitamin A toxicity.

70. Carrots

Rich in: vitamin A (459 mcg RAE, 51% DV, per ½ cup raw).

Beta-carotene is fat-soluble, so eating carrots with a little oil, nuts or dip helps you absorb more of it.

71. Red bell pepper

Rich in: vitamin C (95 mg, 106% DV) and vitamin A (117 mcg RAE, 13% DV), per ½ cup raw.

Half a cup of raw red pepper has more vitamin C than an orange. Heat destroys some vitamin C, so eat peppers raw as well as cooked (NIH ODS: Vitamin C).

72. Green bell pepper

Rich in: vitamin C (60 mg, 67% DV, per ½ cup raw).

Green peppers are unripe; they turn red, yellow or orange as they ripen and gain more vitamin C and beta-carotene.

73. Broccoli

Rich in: vitamin K (110 mcg, 92% DV), vitamin C (51 mg, 57% DV) and folate (52 mcg DFE, 13% DV, frozen), per ½ cup cooked.

Steaming or microwaving broccoli briefly keeps more vitamin C than boiling it in lots of water.

74. Brussels sprouts

Rich in: vitamin C (48 mg, 53% DV) and folate (78 mcg DFE, 20% DV, frozen), per ½ cup cooked.

Roasting brings out their sweetness. Halve them and roast at a high temperature until browned.

75. Cauliflower

Rich in: vitamin C (26 mg, 29% DV, per ½ cup raw).

Cauliflower can be riced, mashed or roasted whole, which makes it a flexible vegetable for many meals.

76. Cabbage

Rich in: vitamin C (28 mg, 31% DV, per ½ cup cooked).

Cabbage is cheap and keeps for weeks in the fridge. Fermented as sauerkraut or kimchi, it adds live microbes too, if unpasteurised.

77. Asparagus

Rich in: folate (89 mcg DFE, 22% DV, per 4 boiled spears) and copper (149 mcg, 17% DV, per ½ cup).

Snap off the woody ends, then roast, grill or steam the spears for a few minutes.

78. Potatoes

Rich in: copper (675 mcg, 75% DV, per medium potato with skin), potassium (610 mg, 13% DV, baked flesh), vitamin B6 (0.4 mg, 25% DV, per cup boiled) and vitamin C (17 mg, 19% DV, per medium baked potato).

Potatoes are a good source of potassium, which most people do not get enough of. Baked or boiled potatoes with the skin are a better choice than fries.

79. Winter squash

Rich in: potassium (644 mg, 14% DV, per cup mashed acorn squash), thiamin (0.2 mg, 17% DV, per ½ cup) and vitamin B6 (0.2 mg, 12% DV, per ½ cup baked).

Acorn and butternut squash roast well and keep for months in a cool, dry place.

80. Tomatoes and tomato sauce

Rich in: vitamin C (17 mg, 19% DV, per medium raw tomato), and per cup of ready-made marinara sauce: niacin (10.3 mg, 64% DV) and vitamin B6 (0.4 mg, 25% DV). Canned stewed tomatoes add iron (2 mg, 11% DV, per ½ cup).

Tomato sauce is a concentrated form of tomatoes. Compare labels for sodium and added sugar.

81. UV-exposed mushrooms

Rich in: vitamin D (9.2 mcg, 46% DV, per ½ cup raw white mushrooms exposed to UV light).

Mushrooms make vitamin D when exposed to ultraviolet light, much as skin does. Ordinary mushrooms grown in the dark contain very little, so look for "UV-treated" or "high in vitamin D" on the pack.

82. Shiitake mushrooms

Rich in: copper (650 mcg, 72% DV) and pantothenic acid (2.6 mg, 52% DV), per ½ cup cooked.

Dried shiitake keep for months and add deep savoury flavour to soups and stir-fries.

83. Portabella mushrooms

Rich in: selenium (13 mcg, 24% DV) and riboflavin (0.2 mg, 15% DV), per ½ cup grilled.

Large portabella caps can be grilled whole and used in place of a burger patty.

Fruits

Fruit is the easiest way to get vitamin C, and dried fruit packs in potassium. Whole fruit keeps its fibre, which juice loses.

84. Oranges

Rich in: vitamin C (70 mg, 78% DV, per medium orange).

A whole orange has fibre and is more filling than juice. If you drink juice, ¾ cup of orange juice has 93 mg of vitamin C (103% DV), and calcium-fortified versions add 349 mg of calcium (27% DV) per cup.

85. Kiwifruit

Rich in: vitamin C (64 mg, 71% DV) and vitamin E (1.1 mg, 7% DV), per medium kiwi.

The skin of gold kiwis is thin enough to eat, which adds fibre.

86. Strawberries

Rich in: vitamin C (49 mg, 54% DV, per ½ cup sliced).

Frozen strawberries are just as good for smoothies and porridge and are often cheaper out of season.

87. Grapefruit

Rich in: vitamin C (39 mg, 43% DV, per ½ medium grapefruit).

Grapefruit interacts with a number of medicines, including some statins and blood pressure drugs, by changing how they are broken down. Check with a pharmacist if you take regular medication (FDA).

88. Cantaloupe

Rich in: vitamin C (29 mg, 32% DV) and vitamin A (135 mcg RAE, 15% DV), per ½ cup.

Orange-fleshed melons have beta-carotene; green honeydew has much less.

89. Mango

Rich in: vitamin A (112 mcg RAE, 12% DV, per whole mango) and vitamin E (0.7 mg, 5% DV, per ½ cup).

Frozen mango chunks are a convenient year-round option for smoothies and breakfast bowls.

90. Bananas

Rich in: vitamin B6 (0.4 mg, 25% DV), potassium (422 mg, 9% DV) and magnesium (32 mg, 8% DV), per medium banana.

Bananas are famous for potassium, but potatoes, lentils, beans and dried apricots all have more per serving.

91. Avocado

Rich in: copper (219 mcg, 24% DV, per ½ cup), pantothenic acid (1.0 mg, 20% DV, per half fruit) and folate (59 mcg DFE, 15% DV, per ½ cup sliced).

Avocado's fat is mostly monounsaturated, and it helps you absorb fat-soluble vitamins from the rest of the meal.

92. Dried apricots

Rich in: potassium (755 mg, 16% DV, per ½ cup).

Dried fruit is concentrated, so a small handful goes a long way. Some dried apricots are treated with sulfites, which a few people are sensitive to.

93. Prunes

Rich in: potassium (635 mg, 14% DV, per ½ cup).

Prunes are also well known for helping regularity, thanks to their fibre and sorbitol.

94. Raisins

Rich in: potassium (618 mg, 13% DV, per ½ cup).

Raisins are a portable snack, but they are high in natural sugar and stick to teeth, so pair them with nuts or yogurt.

95. Pineapple

Rich in: manganese (0.8 mg, 35% DV, per ½ cup raw chunks).

Fresh pineapple contains bromelain, an enzyme that tenderises meat and can make the mouth tingle.

96. Dried figs

Rich in: copper (214 mcg, 24% DV, per ½ cup).

Dried figs are also a source of calcium and fibre, and they pair well with cheese and nuts.

Fortified foods and other sources

These foods fill specific gaps, especially for vitamin D, vitamin B12 and iodine, which can be hard to get from a typical diet.

97. Fortified plant milks

Rich in: calcium (299 mg, 23% DV, per cup of calcium-fortified soy milk) and vitamin D (2.5 to 3.6 mcg, 13% to 18% DV, per cup of fortified soy, almond or oat milk).

Fortification varies by brand, and unfortified "organic" versions may have little calcium or vitamin D. Shake the carton, because added calcium settles at the bottom.

98. Fortified nutritional yeast

Rich in: vitamin B12 (8.3 to 24 mcg, 346% to 1,000% DV, per ¼ cup, depending on the brand).

Nutritional yeast has a cheesy, savoury flavour. Only fortified versions contain B12, so check the label if you rely on it (NIH ODS: Vitamin B12).

99. Seaweed (nori)

Rich in: iodine (116 mcg, 77% DV, per 2 tablespoons dried flaked nori).

Iodine content in seaweed varies enormously. Brown seaweeds such as kelp can contain far more than the adult UL of 1,100 mcg in a small serving, so treat them as a seasoning, not a staple (NIH ODS: Iodine).

100. Dark chocolate

Rich in: copper (501 mcg, 56% DV, per ounce of 70% to 85% cacao) and iron (2 mg, 11% DV, per ounce of 45% to 69% cacao).

Dark chocolate is still high in calories and often in sugar, so enjoy a square or two rather than a whole bar.

Getting the most from these foods

  • Pair plant iron with vitamin C. Beans with peppers, lentils with tomatoes, or fortified cereal with strawberries all help absorb non-heme iron (NIH ODS: Iron).
  • Have tea and coffee between meals, not with them, if your iron levels are low, because their polyphenols reduce iron absorption.
  • Add a little fat to vegetables. Vitamins A, D, E and K are fat-soluble, so a drizzle of oil, some nuts or avocado helps.
  • Cook vegetables gently. Steaming, microwaving and stir-frying keep more water-soluble vitamins (C and the B vitamins) than long boiling. If you boil vegetables, use the cooking water in soups or sauces.
  • Store produce well. Keep vegetables in the fridge and eat them within a few days. Frozen fruit and vegetables are a good, often cheaper, option.
  • Use iodised salt if you add salt at home. Most salt in processed foods is not iodised (NIH ODS: Iodine). Keep total salt within guidelines.

Who may need to pay extra attention

Some groups find certain nutrients harder to get from food. If one of these applies to you, talk to a doctor or registered dietitian before starting supplements.

  • Vegans and many vegetarians need a reliable source of vitamin B12, such as fortified foods or a supplement, because B12 is found naturally only in animal foods (NIH ODS: Vitamin B12). Iodine, zinc, iron, calcium and vitamin D need planning too.
  • Adults over 50 absorb B12 from food less well and are advised to get some from fortified foods or supplements.
  • People who menstruate, are pregnant or have heavy periods have higher iron needs.
  • Anyone who could become pregnant is advised to get 400 mcg of folic acid a day from supplements or fortified foods, in addition to folate from food (CDC).
  • People with little sun exposure or darker skin may struggle to get enough vitamin D, because few foods contain it naturally (NIH ODS: Vitamin D).
  • People on blood thinners such as warfarin should keep vitamin K intake steady rather than avoid it, and follow their care team's advice.

Where to go next

References

Food values are from the "Sources" tables of the NIH Office of Dietary Supplements health-professional fact sheets, accessed 18 October 2026. The tables are drawn from USDA FoodData Central.

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