- liver (beef, pork, chicken, turkey, fish) (6500 μg 722%), including cod liver oil
- carrot (835 μg 93%)
- broccoli leaf (800 μg 89%) – According to USDA database broccoli florets have much less.[10]
- sweet potato (709 μg 79%)
- butter (684 μg 76%)
- kale (681 μg 76%)
- spinach (469 μg 52%)
- pumpkin (400 μg 41%)
- collard greens (333 μg 37%)
- Cheddar cheese (265 μg 29%)
- cantaloupe melon (169 μg 19%)
- egg (140 μg 16%)
- apricot (96 μg 11%)
- papaya (55 μg 6%)
- mango (38 μg 4%)
- pea (38 μg 4%)
- broccoli (31 μg 3%)
- milk (28 μg 3%)
Vitamin B1:
- yeast
- pork
- oatmeal
- flax
- sunflower seeds
- brown rice
- whole grain rye
- asparagus
- kale
- cauliflower
- potatoes
- oranges
- liver (beef, pork and chicken)
- eggs[2]
Vitamin B2:
Vitamin B3:
Animal products:
Fruits and vegetables:
Seeds:
Fungi:
Other:
- Vegemite (from spent brewer's yeast)
Vitamin B5:
- meat
- grains
- avocado
- broccoli
- rice
- wheat brans
- alfalfa
- peanut meal
- molasses
- yeasts
- condensed fish solutions
- coldwater fish ovaries
- royal jelly
Vitamin B6:
- meat
- whole grain products
- vegetables
- nuts
- bananas
Vitamin B7:
- eggs
- liver
- vegetables
- peanuts
Vitamin B9:
- Leafy vegetables such as spinach, asparagus, turnip greens
- Legumes such as dried or fresh beans, peas and lentils
- Egg yolks.[11]
- Baker's yeast
- Fortified grain products (pasta, cereal, bread); some breakfast cereals (ready-to-eat and others) are fortified with 25% to 100% of therecommended dietary allowance (RDA) for folic acid
- Sunflower seeds
- Liver and liver products also contain high amounts of folate
- Kidney[11]
- Certain fruits (orange juice, canned pineapple juice, cantaloupe, honeydew melon, grapefruit juice, banana, raspberry, grapefruit andstrawberry) and vegetables (beets, corn, tomato juice, vegetable juice, broccoli, brussels sprouts, romaine lettuce and bok choy),[12]beer[13]
Vitamin B12:
| Food[34] | µg vitamin B12/100g |
|---|---|
| Panfried beef liver | 83.1 |
| Simmered turkey giblets | 33.2 |
| Braunschweiger pork liver sausage | 20.1 |
| Raw pacific oysters | 16.0 |
| Cooked Alaska king crab | 11.5 |
| Raw clams | 11.3 |
| Simmered chicken giblets | 9.4 |
| Swiss cheese | 3.34 |
| Beef (uncooked sirloin) | 1.15 |
| Egg (raw, whole chicken's egg) | 0.89 |
| Whole cow's milk | 0.45 |
| Raw chicken breast | 0.20 |
Vitamin C:
| Plant source | Amount (mg / 100g) |
|---|---|
| Papaya | 60 |
| Strawberry | 60 |
| Orange | 50 |
| Kale | 41 |
| Lemon | 40 |
| Melon, cantaloupe | 40 |
| Cauliflower | 40 |
| Garlic | 31 |
| Grapefruit | 30 |
| Raspberry | 30 |
| Tangerine | 30 |
| Mandarin orange | 30 |
| Passion fruit | 30 |
| Spinach | 30 |
| Cabbage raw green | 30 |
| Lime | 30 |
| Mango | 28 |
| Blackberry | 21 |
| Potato | 20 |
| Melon, honeydew | 20 |
| Cranberry | 13 |
| Tomato | 10 |
| Blueberry | 10 |
| Pineapple | 10 |
| Pawpaw | 10 |
| Plant source | Amount (mg / 100g) |
|---|---|
| Kakadu plum | 3100 |
| Camu Camu | 2800 |
| Rose hip | 2000 |
| Acerola | 1600 |
| Seabuckthorn | 695 |
| Jujube | 500 |
| Indian gooseberry | 445 |
| Baobab | 400 |
| Chili pepper, green | 244 |
| Guava (common, raw) | 228.3[s 1] |
| Blackcurrant | 200 |
| Red pepper | 190 |
| Chili pepper, red | 144 |
| Parsley | 130 |
| Kiwifruit | 90 |
| Broccoli | 90 |
| Loganberry | 80 |
| Redcurrant | 80 |
| Brussels sprouts | 80 |
| Wolfberry (Goji) | 73 † |
| Lychee | 70 |
| Persimmon (native, raw) | 66.0[s 2] |
| Cloudberry | 60 |
| Elderberry | 60 |
Vitamin D:
- Fatty fish species, such as:
- Catfish, 85 g (3 oz) provides 425 IU (5 IU/g)
- Salmon, cooked, 100 g (3.5 oz) provides 360 IU (3.6 IU/g)
- Mackerel, cooked, 100 g (3.5 oz), 345 IU (3.45 IU/g)
- Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU (5 IU/g)
- Tuna, canned in oil, 100 g (3.5 oz), 235 IU (2.35 IU/g)
- Eel, cooked, 100 g (3.5 oz), 200 IU (2.00 IU/g)
- A whole egg provides 20 IU if egg weighs 60 g (0.33 IU/g)
- Beef liver, cooked, 100 g (3.5 oz), provides 15 IU (0.15 IU/g)
- Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1360 IU (90.6 IU/ml)
- UV-irradiated mushrooms and UV-irradiated yeast are the only vegan sources of vitamin D from food stuffs.[3][36] A 100g portion provides: (regular) 14 IU (0.14 IU/g), (exposed to UV) 500 IU (5 IU/g)[37] Both yeast and mushroom materials, when irradiated with UV, produce vitamin D2, but it is not known whether the D2 is biologically fully equivalent to the D3 vitamin in humans.[10
Vitamin E:
- Wheat germ oil
- Sunflower oil
- Saflower oil
- Nuts and nut oils, like almonds and hazelnuts
- Green leafy vegetables, like lettuce, spinach, turnip, beet, collard, and dandelion greens
- Tomato products
- Pumpkin
- Sweet potato (0.26 mg/100g[34])
- Blue crab
- Rockfish
- Mangoes
- Asparagus
- Broccoli
- Papayas
- Olives
- Avocados
Vitamin K:
- spinach
- swiss chard
- Brassica (e.g. cabbage, kale, cauliflower, broccoli, and brussels sprouts)
- avocado
- kiwifruit
- grapes
