Best Food Sources of Every Vitamin and Mineral (Complete Chart 2026)

Most vitamins and minerals can be obtained from whole foods, such as leafy greens for vitamin K and folate, nuts for vitamin E, and dairy for calcium. However, vitamin D and B12 are more challenging to acquire from food alone, with B12 primarily found in animal products. Fortified foods or supplements may be necessary for those on a vegan diet.

This chart provides a comprehensive overview of the best food sources for each vitamin and mineral. It serves as a useful reference for individuals seeking to optimize their nutrient intake through diet.

The Complete Chart

The following chart outlines various vitamins and minerals, along with their best food sources.

Nutrient	Best Food Sources	Standout Source
Vitamin A	Liver, sweet potato, carrots, spinach	Sweet potato (1 baked = 150%+ DV)
Vitamin C	Bell pepper, citrus, strawberries, broccoli	Red bell pepper (1 = 150% DV)
Vitamin D	Salmon, trout, fortified milk, egg yolk	Salmon (3 oz = ~570 IU)
Vitamin E	Almonds, sunflower seeds, spinach, avocado	Sunflower seeds (1 oz = 50% DV)
Vitamin K	Kale, spinach, broccoli, Brussels sprouts	Kale (1 cup = 5x DV)
Thiamin (B1)	Pork, whole grains, legumes, sunflower seeds	Pork chop
Riboflavin (B2)	Milk, eggs, almonds, lean meat	Milk (1 cup)
Niacin (B3)	Chicken, tuna, turkey, peanuts	Chicken breast
Vitamin B6	Chickpeas, salmon, potato, banana	Chickpeas (1 cup = 65% DV)
Folate (B9)	Lentils, leafy greens, asparagus, fortified grains	Lentils (1 cup = 90% DV)
Vitamin B12	Clams, liver, fish, meat, dairy	Clams (3 oz = huge)
Calcium	Dairy, fortified plant milk, tofu, sardines	Yogurt (1 cup = 30% DV)
Iron	Oysters, red meat, lentils, spinach, fortified cereal	Oysters / beef liver
Magnesium	Pumpkin seeds, almonds, spinach, black beans	Pumpkin seeds (1 oz = 40% DV)
Zinc	Oysters, beef, crab, pumpkin seeds	Oysters (3 oz = 5x DV)
Selenium	Brazil nuts, tuna, eggs	Brazil nuts (1 nut = 100%+ DV)
Copper	Liver, oysters, dark chocolate, cashews	Beef liver
Iodine	Seaweed, cod, dairy, iodized salt	Seaweed
Potassium	Potato, banana, beans, spinach, yogurt	Baked potato (1 = 25% DV)

Which nutrients are hardest to get from food?

The nutrients hardest to obtain from food include vitamin D and vitamin B12. Vitamin D is primarily synthesized through sunlight exposure and is found in fatty fish, while vitamin B12 is predominantly present in animal products, making it a challenge for those following a vegan diet.

Best plant-based sources for vegans and vegetarians

For vegans and vegetarians, the best plant-based sources of essential nutrients include leafy greens, legumes, nuts, seeds, and fortified foods. Foods such as spinach and lentils are excellent sources of iron, while fortified plant milks can provide calcium and vitamin D.

How to pair foods for better absorption

Pairing certain foods can enhance nutrient absorption. For example, consuming vitamin C-rich foods alongside iron sources can improve iron absorption, while fats can help in the absorption of fat-soluble vitamins A, D, E, and K.

How to Track Your Vitamins and Minerals

Most people track calories and macros but never see their micronutrients. Nutrola tracks over 100 nutrients, including every vitamin and mineral, from a photo or barcode, so you can see your RDA coverage and spot gaps before they become a problem. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see Vitamin and Mineral Deficiency Symptoms, Vitamin and Mineral Upper Limits, and the complete vitamin and mineral RDA chart.

Sources and Disclaimer

Values are compiled from the NIH Office of Dietary Supplements and USDA FoodData Central, for healthy adults unless noted; needs differ by age, sex, pregnancy, and medical conditions. This chart is educational and not medical advice. Talk to a healthcare provider before changing supplements or if you suspect a deficiency.

Frequently Asked Questions (FAQ)

What foods are highest in magnesium?

Foods highest in magnesium include spinach, almonds, and black beans. These foods are rich in magnesium, which plays a crucial role in numerous bodily functions, including muscle and nerve function.

What foods are highest in iron?

The highest sources of iron are red meat, lentils, and fortified cereals. Iron is essential for producing hemoglobin, which carries oxygen in the blood.

What are the best sources of vitamin D?

The best sources of vitamin D are fatty fish, such as salmon and mackerel, as well as fortified dairy products and plant milks. Sun exposure also significantly contributes to vitamin D levels.

Where can vegans get vitamin B12?

Vegans can obtain vitamin B12 from fortified foods such as nutritional yeast and plant milks, as well as supplements. Since B12 is primarily found in animal products, supplementation is often recommended for those on a plant-based diet.

What foods are highest in potassium?

Foods highest in potassium include bananas, sweet potatoes, and spinach. Potassium is vital for maintaining proper muscle function and regulating blood pressure.

What is the most nutrient-dense food?

The most nutrient-dense food is often considered to be spinach or kale, due to their high levels of vitamins, minerals, and antioxidants relative to their calorie content.

Key Takeaways

• Leafy greens are excellent sources of vitamin K and folate.
• Fatty fish provide essential vitamin D and omega-3 fatty acids.
• Nuts and seeds are rich in vitamin E and magnesium.
• Calcium is best sourced from dairy or fortified plant milk.
• Vitamin B12 is mainly found in animal products, making it challenging for vegans.
• Fortified foods are important for those lacking certain nutrients in their diet.