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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)

Search for the highest 255075100 sources  

Fat

Oils such as olive, peanut, avocado and canola

Search for the highest 255075100 sources  

Sort by saturated fat monounsaturated fat
polyunsaturated fat total fat

Fiber

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

Search for the highest 255075100 sources  

Fat-Soluble Vitamins

Vitamin A

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

Search for the highest 255075100 sources  

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)

Search for the highest 255075100 sources  

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

Search for the highest 255075100 sources  

B12 (Cobalamin)

Beef liver, oysters, poultry, fish

Search for the highest 255075100 sources  

Folacin

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

Search for the highest 255075100 sources  

Niacin

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

Search for the highest 255075100 sources  

Thiamin

Whole-grain cereal, rice, pork

Search for the highest 255075100 sources  

Vitamin C

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

Search for the highest 255075100 sources  

MINERALS

Calcium

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

Search for the highest 255075100 sources  

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

Search for the highest 255075100 sources  

Potassium

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

Search for the highest 255075100 sources  

 

Zinc

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

Search for the highest 255075100 sources  

(Sources: USDA, National Library of Medicine)
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