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

Protein

Foods from animal sources, legumes (chickpeas, beans)

Fat

Oils such as olive, peanut, avocado and canola

saturated fat monounsaturated fat polyunsaturated fat total fat

Fiber

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

Vitamin A

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

Vitamin D

Cheese, butter, margarine, cream, fortified milk, fish, oysters and fortified cereals. Vitamin D is also produced by sunshine on skin.

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Vitamin E

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

Vitamin K

B6 (Pyridoxine)

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

B12 (Cobalamin)

Beef liver, oysters, poultry, fish

Folacin

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

Niacin

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

Thiamin

Whole-grain cereal, rice, pork

Vitamin C

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

Calcium

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

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

Magnesium

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

Potassium

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

Zinc

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