Search Food Source of Carbs, Protein, Fat, Vitamins and Minerals

Use the charts below to find some of the best food source of carbs, protein, fat, including unsaturated fats. You can find even more sources by clicking on the "Search" button!

Carbohydrates

Whole-grain foods (bread, pasta, rice), beans, lentils, vegetables, fruits

Search for the highest 255075100 sources  



Protein

Foods from animal sources, legumes (chickpeas, beans)

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Fat

Oils such as olive, peanut, avocado and canola

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Sort by saturated fat monounsaturated fat
polyunsaturated fat total fat

Fiber

Whole grains, nuts, seeds, beans, vegetables, fruits

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Fat-Soluble Vitamins

Vitamin A

Pumpkin, carrots, sweet potato, beef liver, most dark green leafy vegetables

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Vitamin D

Cheese, butter, margarine, cream, fortified milk, fish, oysters and fortified cereals. Vitamin D is also produced by sunshine on skin. Search not available.

Vitamin E

Wheat germ, corn, nuts, seeds, olives, green leafy vegetables, vegetable oils (such as corn, sunflower, soybean, and cottonseed)

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Vitamin K

Cabbage, cauliflower, spinach and other green leafy vegetables, cereals, soybean and other vegetables. Search not available.

Water-Soluble Vitamins

B6 (Pyridoxine)

Whole-grain cereals, beef liver, chickpeas (garbanzo), tuna

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B12 (Cobalamin)

Beef liver, oysters, poultry, fish

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Folacin

Enriched cereals, beans (lentils, pinto, chickpeas), okra, spinach, asparagus

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Niacin

Enriched whole-grain cereals, chicken, fish, beef liver, veal, rice

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Thiamin

Whole-grain cereal, rice, pork

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Vitamin C

Citrus fruits, red peppers, broccoli, green peppers, strawberries

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MINERALS

Calcium

Dairy products (and foods made with dairy products), spinach, sardines, kale, okra, soybeans

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Iron

Oysters, liver, lean red meat (especially beef), poultry (dark red meat), tuna, salmon, iron fortified cereals, dried beans, whole grains, eggs (especially egg yolks), dried fruits, dark leafy green vegetables

Search for the highest 255075100 sources  

Magnesium

Dark-green leafy vegetables, soy products, legumes and seeds, nuts, whole grains, bananas, dried apricots, avocados

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Potassium

Salmon, cod, flounder, broccoli, peas, beans, citrus fruits, apples, bananas

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Zinc

Oysters, enriched whole-grain cereals, beef, seeds, pork, lamb, duck

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(Sources: USDA, National Library of Medicine)


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