Foods high in each nutrient

30 ranked lists of whole foods, per common serving with % Daily Value, from USDA FoodData Central. Pick a nutrient.

Minerals

Foods high in potassium1,309 mg#1 Beet greens, cooked (boiled, drained, without salt) (1 cup (1" pieces))100 foods · 8 food groups Foods high in magnesium198 mg#1 Seeds, hemp seed (hulled) (1 oz)100 foods · 8 food groups Foods high in iron8.8 mg#1 Soybeans, mature cooked (boiled, without salt) (1 cup)100 foods · 8 food groups Foods high in calcium861 mg#1 Tofu, raw (firm, prepared with calcium sulfate) (0.5 cup)100 foods · 8 food groups Foods high in zinc77.3 mg#1 Mollusks, oyster (eastern, canned) (3 oz)100 foods · 8 food groups Foods high in selenium543 µg#1 Nuts, brazilnuts (dried, unblanched) (1 oz (6 kernels))100 foods · 8 food groups Foods high in copper12.4 mg#1 Beef, variety meats and by-products (liver, cooked, pan-fried) (3 oz)100 foods · 8 food groups Foods high in manganese7.21 mg#1 Teff, cooked (1 cup)100 foods · 8 food groups Foods high in phosphorus468 mg#1 Seeds, hemp seed (hulled) (1 oz)100 foods · 8 food groups

Vitamins

Foods high in vitamin C258 mg#1 Peppers, sweet (yellow, raw) (1 pepper, large (3-3/4" long, 3" dia))100 foods · 6 food groups Foods high in vitamin D27.75 µg#1 Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) (1 cup whole)72 foods · 4 food groups Foods high in vitamin B1284.06 µg#1 Mollusks, clam (mixed species, cooked, moist heat) (3 oz)91 foods · 3 food groups Foods high in vitamin A9,138 µg#1 Turkey, all classes (liver, cooked, simmered) (3 oz)100 foods · 7 food groups Foods high in vitamin E10.3 mg#1 Seeds, sunflower seed kernels (oil roasted, without salt) (1 oz)100 foods · 8 food groups Foods high in vitamin K984 µg#1 Parsley, fresh (1 cup chopped)100 foods · 8 food groups Foods high in vitamin B61.68 mg#1 Garlic, raw (1 cup)100 foods · 8 food groups Foods high in folate587 µg#1 Turkey, all classes (liver, cooked, simmered) (3 oz)100 foods · 8 food groups Foods high in choline362 mg#1 Beef, variety meats and by-products (liver, cooked, braised) (3 oz)100 foods · 8 food groups Foods high in thiamin0.95 mg#1 Pork, fresh (shoulder, blade, boston (roasts), separable lean only, cooked, roasted) (3 oz)100 foods · 8 food groups Foods high in riboflavin2.91 mg#1 Beef, variety meats and by-products (liver, cooked, pan-fried) (3 oz)100 foods · 8 food groups Foods high in niacin18.8 mg#1 Fish, tuna (yellowfin, fresh, cooked, dry heat) (3 oz)100 foods · 8 food groups

Protein, fiber and fats

Foods high in protein33.7 g#1 Tempeh (1 cup)100 foods · 8 food groups Foods high in fiber19.1 g#1 Beans, navy (mature seeds, cooked, boiled, without salt) (1 cup)100 foods · 5 food groups Foods high in omega-35.51 g#1 Seeds, flaxseed (1 oz)100 foods · 8 food groups Foods high in monounsaturated fat25.2 g#1 Pork, ground (72% lean / 28% fat, cooked, crumbles) (3 oz)100 foods · 8 food groups Foods high in polyunsaturated fat14 g#1 Nuts, walnuts (english) (1 oz (14 halves))100 foods · 8 food groups

Carotenoids and other

Foods high in lycopene12,962 µg#1 Watermelon, raw (1 wedge (approx 1/16 of melon))15 foods · 0 food groups Foods high in lutein + zeaxanthin20,354 µg#1 Spinach, cooked (boiled, drained, without salt) (1 cup)100 foods · 5 food groups Foods high in beta-carotene30,976 µg#1 Sweet potato, cooked (boiled, without skin) (1 cup, mashed)100 foods · 5 food groups Foods high in caffeine95 mg#1 Beverages, coffee (brewed, prepared with tap water) (1 cup (8 fl oz))12 foods · 0 food groups

Foods low in…

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.