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Foods High in Nutrients

Foods listed first are higher in the specific nutrient amounts as supplied by an average 100 gram (4 oz.) serving. The asterisk (*) denotes foods high in fat.

Vitamin A
Parsley
Carrots
Sweet Potatoes
Swiss Chard
Spinach (raw)
Mangos
Butternut Squash
Beet Greens
Chives
Egg Yolk*
Watercress
Winter Squash
Tomatoes
Cantaloupe
Broccoli
 
Vitamin E
Soybean Oil (crude, unrefined)
Wheat Germ Oil * (crude, unrefined)
Wheat Germ (fresh)
Whole Grains
Nuts* (raw, unsalted)
Seeds* (raw, unsalted)
Sprouts
Green Leafy Vegetables
Eggs*
 
Folacin (Folic Acid)
Wheat Germ (fresh)
Asparagus
Lettuce
Dark Leafy Greens
Vegetables
Spinach
Orange Juice (fresh)
Legumes
Broccoli
Irish Potatoes
Nuts* (raw, unsalted)
 
Vitamin C
Red Chili Peppers
Guavas
Red Sweet Peppers
Kale
Parsley
Collards
Turnip Greens
Green Sweet Peppers
Broccoli
Brussels Sprouts
Mustard Greens
Cauliflower
Persimmons
Red Cabbage
Strawberries
Papaya
Spinach
Oranges
Cabbage
Lemons
Grapefruit
Turnips
Mangos
Water Cress
Asparagus
Cantaloupe
Swiss Chard
Green Onions
Okra
Tangerines
New Zealand Spinach
Oysters*
Lima Beans
Black-eyed Peas
Green Peas
Radishes
Raspberries
Chinese Cabbage
Yellow Summer Squash
Honeydew
Tomatoes
 
Vitamin B1 (Thiamine)
Brewer’s Yeast
Rice Bran
Wheat Germ (fresh)
Sunflower Seeds*
Pine Nuts*
Soy Milk
Sesame Seeds*
Peanuts* (raw)
Pistachios*
Buckwheat
Wheat Bran
Rolled Oats
Whole Meal Pastas
Whey Powder
Lima Beans
Pinto Beans
Mung Beans
Peas
Egg Yolk*
Cornmeal
Brazil Nuts*
Lentils
Broad Beans
 
Vitamin B12 (Cyanocobalamin)
Liver*
Beef Kidney*
Beef*
Chicken
Clams*
Oysters*
Sardines
Brook Trout
Salmon*
Tuna
Haddock
Flounder
Scallops
Cottage Cheese (low fat)
Halibut
Perch
Swordfish*
 
Vitamin B2 (Riboflavin)
Brewer’s Yeast
Whey Powder
Wheat Germ (fresh)
Almonds*
Mushrooms
Egg Yolk*
Swiss & Cheddar Cheese
Millet
Soybeans
Parsley
Cashews
Rice Bran
Lentils
Sesame/Sunflower Seeds*
Rye
Broccoli
Mung Beans
Avocado*
Asparagus
Dark Leafy Greens
 
Vitamin B3 (Niacin)
Salmon*
Tuna
Chicken
Halibut*
Liver*
Beef*
Organ Meats*
Peanuts*
All Brans (wheat, rice, oat)
Brewer’s Yeast
Fish (white)
Veal
Mushrooms
Brown Rice
Bulgur Wheat
Sesame/Sunflower Seeds*
Whole Meal Pasta
Buckwheat
Peaches (dried)
 
Biotin
Brewer’s Yeast
Brown Rice
Soybeans
Kidney*
 
Essential Fatty Acids
Vegetable Oils (crude, unrefined)
-Safflower
-Sunflower
-Corn
-Soybean
-Sesame
Walnuts
Pistachios
Sunflower/Sesame Seeds*
Flax Seeds
 
Protein
Chicken (no skin)
Soybeans (dry)
Fish (white)
Beef *
Vegetable Patty (legumes & grains)
Cottage Cheese
Yogurt
Turkey
Eggs*
Nuts*
 
Threonine
Beef*
Chicken
Fish
Soy Protein
Soybeans
Eggs*
Cottage Cheese
Baked Beans
Vegetable Patty
 
Inositol
Brewer’s Yeast
Wheat Germ (fresh)
Lecithin
Whole Grains
Oatmeal
Corn
Nuts* (raw, unsalted)
Molasses
Citrus Fruits
 
Vitamin B6 (Pyridoxine)
Chicken
Beef Kidney*
Tuna
Walnuts*
Salmon*
Brook Trout
Lentils
Lima Beans (dry)
Buckwheat
Black-eyed Peas
Navy Beans
Brown Rice
Hazelnuts*
Garbanzo Beans
Pinto Beans
Bananas
Albacore
Halibut
Avocado*
Whole Grain Wheat
Chestnuts*
Kale
Whole Grain Rice
Whole Grain Rye
Spinach
Turnip
Sweet Red Pepper
Potatoes
Sardines
Brussels Sprouts
Perch
Cod
Barley
Sweet Potatoes
Cauliflower
Popcorn
Red Cabbage
Leeks
 
Tryptophan
Beef*
Soy Protein
Chicken
Soybeans
Fish
Eggs*
Vegetable Patty
Cottage Cheese
Mixed Nuts*
Baked Beans
 
Pantothenic Acid
Liver*
Organ Meats*
Eggs*
Soybeans
Broccoli
Wheat Germ (fresh)
Wheat Bran
Crude Molasses
Whole Grain Breads & Cereals
Peanuts*
Mushrooms
Beef*
Haddock
Brewer’s Yeast
Green Leafy Vegetables
Peas & Beans
 
Methionine/Cystine
Chicken
Beef*
Fish
Eggs*
Goat’s Milk*
Peanuts*
Vegetable Patty
Brewer’s Yeast
Oatmeal
Almonds*
 
Valine
Beef*
Chicken
Fish
Soy Protein
Soybeans
Eggs*
Vegetable Patty
Cottage Cheese
Baked Beans
 
Lysine
Chicken
Beef*
Soy Protein
Soybeans
Cottage Cheese
Baked Beans
Eggs*
Goat’s Milk*
Peanuts*
Vegetable Patty
Brewer’s Yeast
Oatmeal
 
ISO-Leucine
Beef*
Chicken
Fish
Soybeans
Soy Protein
Vegetable Patty
Eggs*
Cottage Cheese
Baked Beans
 
Bioflavonoids
Fresh Fruits
Vegetables
Buckwheat
Citrus (especially the pulp)
Green Peppers
Grapes
Apricots
Strawberries
Black Currants
Cherries
Prunes
 
PABA (Para Amino Benzoic Acid)
Brewer’s Yeast
Whole Grains
Eggs*
Yogurt
Wheat Germ (fresh)
Molasses
 
Iron
Prune Juice
Beef*
Soybeans
Baked Beans
Organ Meats*
Chicken
Eggs*
Millet
Parsley
Kidney Beans
Clams*
Dried Split Peas
Mussels*
Oysters*
Venison*
Almonds*
Hazelnuts*
Whole Grain Oats
Sardines
Jerusalem Artichokes
Turnip Greens
Spinach
Raisins
Peas
Red Beans
Cashews
 
Copper
Liver*
Heart*
Spleen*
Eggs*
Brewer’s Yeast
Almonds*
Peas
Green Leafy Vegetables
Whole Grains
Prunes
Raisins
Pomegranates
 
Calcium
Collard/Turnip Greens
Almonds*
Parsley
Corn Tortillas
Dandelion Greens
Watercress
Yogurt
Beet Greens
Buckwheat
Sesame Seeds*
Broccoli
Walnuts*
Cottage Cheese (low fat)
Spinach
Pecans*
Romaine
Rutabaga
Green Beans
Globe Artichokes
Dry Beans
Cabbage
Sprouts
Whole Grain Wheat
Oranges
Celery
Whole Grain Rice
Carrots
Barley
Sweet Potatoes
Brown Rice
Garlic
Summer Squash
Onions
Lemons
Green Peas
Cauliflower
Lentils
Cherries
Asparagus
Winter Squash
Strawberries
Millet
Pineapple
Grapes
Beets
Cantaloupe
Jerusalem Artichokes
Tomatoes
Eggplant
Chicken/Turkey
Bananas
Avocado*

Potassium
Kidney Beans
Parsley
Dry Split Peas
Lentils
Sesame Seeds*
Fennel
Almonds*
Lima Beans
Buckwheat
Spinach
Hazelnuts*
Garden Cress
Avocado*
Pecans*
Yams
Sardines
Fresh Horseradish
Swiss Chard
Sweet Potatoes
Garlic
Mushrooms
Brook Trout
Walnuts*
Brussels Sprouts
Turnip Greens
Apricots
Artichokes
Millet
Bananas
Scallops
Potato (with Skin)
Kale
Broccoli
Winter Squash
Chicken/Turkey
Carrots
Celery
Radishes
Cauliflower
Summer Squash
Asparagus
Red Cabbage
Cantaloupe
Tomatoes
Papaya
Eggplant
Green Pepper
Beets
Peaches
Oranges
 
Iodine
Ocean Fish
Shellfish
Spinach
Seaweed/Kelp/Dulse
Swiss Chard
Turnip Greens
Garlic
Watercress
Pineapples
Peas
Artichokes
Citrus Fruits
Egg Yolks*
 
Sulfur
Radish
Turnip
Onion
Celery
Horseradish
String Beans
Watercress
Kale
Soybeans
Fish
Meat*
 
Fluorine
Steel Cut Oats*
Sunflower Seeds*
Milk/Cheese*
Goat’s Milk*
Carrots
Garlic
Beet Tops
Green Vegetables
Almonds*
 
Chromium
Brewer’s Yeast
Yeast Risen Bread Products
Beer
Wheat Germ(fresh)
Mushrooms
 
Magnesium
Almonds*
Buckwheat
Filberts*
Millet
Whole Grain Wheat
Beet Greens
Spinach
Brown Rice
Swiss Chard
Collard Greens
Shrimp*
Corn
Avocado*
Parsley
Dry Beans
Barley
Dandelion Greens
Garlic
Green Peas (fresh)
Potato (with skin)
Crab*
Banana
Sweet Potatoes
Blackberries
Beets
Broccoli
Cauliflower
Carrots
Celery
Asparagus
Turkey/Chicken
Green Peppers
Winter Squash
Cantaloupe
Eggplant
Tomatoes
Cabbage
Grapes
Pineapple
Mushrooms
Onions
Oranges
Plums
Apples
 
Manganese
Wheat Germ (fresh)
Heart*
Green Leafy Vegetables
Spinach
Beets
Brussels Sprouts
Blueberries
Oranges
Grapefruit
Apricots
Bran
Peas
Kelp
Egg Yolk* (raw)
 
Silicon
Young Green Plants (horse tail)
Nettles
Alfalfa
Kelp
Flax Seeds*
Steel Cut Oats
Apples
Strawberries
Grapes
Beets
Onions
Parsnips
Almonds*
Peanuts*
Sunflower Seeds*
 
Zinc
Oysters*
Ginger Root
Pecans*
Split Peas
Whole Grain Wheat
Whole Grain Rye
Whole Grain Oats
Lima Beans
Almonds*
Walnuts*
Sardines
Turkey/Chicken
Buckwheat
Hazelnuts*
Clams*
Tuna
Haddock
Green Peas
Shrimp*
Turnips
Black Pepper
Paprika
Dry Mustard
Chili Powder
Thyme
Cinnamon

* Foods that are high in fat.

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