TempoLife › Nutrient toplists

Foods high in vitamins and minerals

Every toplist below ranks foods by how much of the nutrient they carry per 100 g, using the USDA FoodData Central SR Legacy database (public domain). Percentages are the share of the adult Daily Value (FDA reference). This is reference data — not medical advice, and no single nutrient beats a varied diet.

• Iron-rich foods 18 mg Daily Value. Meats, legumes and dark greens top this list. Top in this database: Ralston wheat bran flakes — 67.7 mg per 100 g.
• Calcium-rich foods 1300 mg Daily Value. Dairy and small fish with bones lead. Top in this database: Acid whey, dried — 2054 mg per 100 g.
• Magnesium-rich foods 420 mg Daily Value. Seeds, nuts and leafy greens dominate. Top in this database: Rice bran — 781 mg per 100 g.
• Potassium-rich foods 4700 mg Daily Value. Vegetables, fruit and fish carry the most. Top in this database: Parsley, freeze-dried — 6300 mg per 100 g.
• Zinc-rich foods 11 mg Daily Value. Shellfish and meat are the richest sources. Top in this database: Eastern oyster, canned — 91 mg per 100 g.
• Selenium-rich foods 55 µg Daily Value. Brazil nuts and fish are selenium powerhouses. Top in this database: Brazilnut, dried — 1917 µg per 100 g.
• Foods high in vitamin C 90 mg Daily Value. Citrus, peppers and berries are the classics. Top in this database: Red sweet pepper, freeze-dried — 1900 mg per 100 g.
• Foods high in vitamin D 20 µg Daily Value. Fatty fish and fortified foods — few foods have it. Top in this database: Cod liver fish oil — 250 µg per 100 g.
• Foods high in vitamin B12 2.4 µg Daily Value. Mostly from animal foods like fish and liver. Top in this database: Clam, cooked — 98.9 µg per 100 g.
• Foods high in vitamin A 900 µg Daily Value. Liver, orange vegetables and leafy greens. Top in this database: Cod liver fish oil — 30000 µg per 100 g.
• Foods high in vitamin E 15 mg Daily Value. Nuts, seeds and oils supply the most. Top in this database: Wheat germ oil — 149 mg per 100 g.
• Foods high in vitamin K 120 µg Daily Value. Dark leafy greens are far ahead of everything. Top in this database: Parsley — 1640 µg per 100 g.