Which foods are highest in each nutrient? Ranked per serving, from USDA data.

1,677 whole foods ranked by potassium, magnesium, iron, protein, fiber, vitamin D and 24 more nutrients, by the amount in a real serving rather than per 100 g. Full nutrition facts for 122 common foods, side-by-side comparisons and transparent "healthiest" rankings.

Browse foods high in… Healthiest by category

1,677whole foods ranked
30nutrient rankings
122nutrition profiles
35comparisons

Foods high in…

Potassium1,309 mg#1 Beet greens, cooked (boiled, drained, without salt)1 cup (1" pieces) · 28% DV · 100 foods rankedMagnesium198 mg#1 Seeds, hemp seed (hulled)1 oz · 47% DV · 100 foods rankedIron8.8 mg#1 Soybeans, mature cooked (boiled, without salt)1 cup · 49% DV · 100 foods rankedProtein33.7 g#1 Tempeh1 cup · 67% DV · 100 foods rankedFiber19.1 g#1 Beans, navy (mature seeds, cooked, boiled, without salt)1 cup · 68% DV · 100 foods rankedCalcium861 mg#1 Tofu, raw (firm, prepared with calcium sulfate)0.5 cup · 66% DV · 100 foods rankedZinc77.3 mg#1 Mollusks, oyster (eastern, canned)3 oz · 703% DV · 100 foods rankedVitamin C258 mg#1 Peppers, sweet (yellow, raw)1 pepper, large (3-3/4" long, 3" dia) · 287% DV · 100 foods rankedVitamin D27.75 µg#1 Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw)1 cup whole · 139% DV · 72 foods rankedVitamin B1284.06 µg#1 Mollusks, clam (mixed species, cooked, moist heat)3 oz · 3,502% DV · 91 foods rankedVitamin A9,138 µg#1 Turkey, all classes (liver, cooked, simmered)3 oz · 1,015% DV · 100 foods rankedVitamin E10.3 mg#1 Seeds, sunflower seed kernels (oil roasted, without salt)1 oz · 69% DV · 100 foods ranked

All 30 nutrient rankings

Healthiest by category

Each list is ranked by a published nutrient-density score, not opinion. How it works.

Healthiest bread#1 Bread, white wheat30 breads rankedHealthiest breakfast cereal#1 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes100 cereals rankedHealthiest cheese#1 Cheese, mozzarella (part skim milk)33 cheeses rankedHealthiest fast food#1 Fast Foods, grilled chicken filet sandwich (with lettuce, tomato and spread)104 fast food items rankedHealthiest energy drink#1 Beverages, Energy drink (VAULT Zero, sugar-free, citrus flavor)16 energy drinks rankedHealthiest protein and granola bar#1 Formulated bar, MARS SNACKFOOD US (SNICKERS MARATHON Energy Bar, all flavors)17 bars rankedHealthiest milk#1 Beverages, almond milk (unsweetened, shelf stable)12 milks rankedHealthiest fruit#1 Limes, raw53 fruits rankedHealthiest vegetable#1 Spinach, cooked (boiled, drained, without salt)122 vegetables rankedHealthiest nuts and seeds#1 Seeds, sunflower seed kernels (dried)26 nuts and seeds ranked

Popular foods

Banana105 kcalper 1 medium (7" to 7-7/8" long)Vitamin C 16% · Vitamin B6 15% · Copper 13%Avocado240 kcalper 1 cup, cubesPantothenic acid 42% · Fiber 36% · Copper 32%Spinach7 kcalper 1 cupVitamin K 121% · Vitamin A 10% · Vitamin C 10%Egg78 kcalper 1 largeSelenium 28% · Choline 27% · Vitamin B12 23%Salmon (Atlantic, farmed)175 kcalper 3 ozVitamin B12 99% · Selenium 64% · Vitamin D 56%Oats153 kcalper 0.5 cupManganese 64% · Selenium 21% · Copper 18%Almonds164 kcalper 1 oz (23 whole kernels)Vitamin E 48% · Copper 29% · Manganese 26%Chicken breast140 kcalper 3 ozNiacin 73% · Protein 53% · Selenium 43%Sweet potato103 kcalper 1 medium (2" dia, 5" long, raw)Vitamin A 122% · Vitamin C 25% · Manganese 25%Greek yogurt (plain, nonfat)100 kcalper 1 containerVitamin B12 50% · Riboflavin 37% · Protein 35%Lentils230 kcalper 1 cupFolate 90% · Fiber 56% · Copper 55%Broccoli31 kcalper 1 cup choppedVitamin C 92% · Vitamin K 77% · Folate 15%

All 122 foods

Popular comparisons

All comparisons

Browse by food group

Fruits94 foods in the ranking pool25 full nutrition profilesVegetables243 foods in the ranking pool28 full nutrition profilesLegumes69 foods in the ranking pool13 full nutrition profilesNuts & seeds65 foods in the ranking pool14 full nutrition profilesGrains20 foods in the ranking pool10 full nutrition profilesFish & seafood86 foods in the ranking pool8 full nutrition profilesMeat & poultry907 foods in the ranking pool5 full nutrition profilesDairy & eggs72 foods in the ranking pool11 full nutrition profiles

How the rankings work

Every number comes from USDA FoodData Central, the reference database behind most nutrition apps. We rank by the amount in a common serving (a cup, a medium fruit, 3 oz of fish) because per-100 g lists are topped by spices, powders and dried items nobody eats by the hundred grams. Spices, baby foods, powders and heavily processed items are left out of the "foods high in" lists, and each food family appears once so a single vegetable does not fill a list with its raw, cooked and frozen versions. Read the full methodology.

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.